Surviving stress: Everyday foods for mental stability and calm
Foods for stress relief (photo: Freepik)
Armed conflict, economic instability, and uncertainty about employment force Ukrainians to live in constant stress, which for many has already reached a critical level. In such conditions, nutrition becomes especially important, as it can be one of the key factors in maintaining energy, endurance, and the ability to cope with daily challenges, according to Anastasiia Kalyha, a certified nutrition specialist (PN1, USDA, Harvard Medical School).
The specialist provides advice on how to minimize the impact of chronic stress on the body through nutrition, sleep, and accessible food choices.
According to Anastasiia Kalyha, taking care of oneself through basic needs is the foundation of resilience.
The basis of resilience: sleep and activity
Before moving on to diet, the expert highlights two critical factors:
- Quality sleep: optimal duration should be 7–9 hours. It is important to ensure complete darkness (or use a sleep mask), silence, and a cool room temperature.
- Physical activity: even minimal movement helps the body cope with stress. There are now many online workouts available, including free options or donation-based classes.
The healthy plate rule
To build a balanced diet, Anastasiia Kaliga recommends following a simple formula:
- 50% of the plate — vegetables and fruits (with more vegetables than fruits)
- 25% of the plate — protein (meat, fish, legumes)
- 25% of the plate — carbohydrates (grains, potatoes, pasta)
This approach allows you to get a wide range of nutrients from different food groups in one meal.
Top stress-fighting foods
1. Protein products and fish
- Eggs: a true “natural multivitamin,” rich in amino acids and antioxidants essential for a healthy stress response.
- Fatty fish (mackerel, herring, salmon): a source of omega-3 fatty acids and vitamin D. Low levels of these nutrients are linked to anxiety and depression.
- Legumes (chickpeas, lentils, soy): easy-to-store protein sources. Chickpeas in particular contain magnesium, potassium, and L-tryptophan, which help produce neurotransmitters that regulate mood.
2. Vegetables and greens
- Broccoli and cruciferous vegetables: contain sulforaphane, a compound with neuroprotective and calming properties.
- Spinach and leafy greens: rich in magnesium, which is essential during constant nervous tension.
- Parsley: a source of antioxidants that help the body fight the effects of stress.
3. Carbohydrates and spices
- Complex carbohydrates: whole grains and durum wheat pasta support the production of serotonin, the happiness hormone.
- Herbs and spices: rosemary, sage, and oregano are powerful antioxidants due to their high content of phenolic compounds.
Practical advice
Anastasiia Kaliga recommends diversifying the diet by adding fruits and vegetables of different colors to the daily menu, as this ensures a wider spectrum of essential nutrients.
At the same time, she emphasizes that thermal processing should not be avoided, as in some cases it even improves vitamin absorption and makes foods more beneficial for the body.
She also advises paying attention to sufficient protein intake, as it plays an important role in maintaining health and may help prevent exacerbation of chronic conditions.
Finally, combining proper nutrition with spices not only increases the health benefits of dishes but also improves their taste, which is especially important under high stress conditions.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
