Ease stress and boost your mood with a few dietary changes. Here are tips for enjoying the foods you love while nourishing your brain, but first a real-life example:

Miss X struggles every morning to get out of bed. Some days she awakens in a panic. Other days she feels so exhausted that she can barely manage her way to the kitchen for her morning coffee fix. Although she often feels a little better after a couple of cups of industrial strength, she usually skips breakfast because she has no appetite.

During a mid-morning staff meeting at her job, she quiets a mild panic attack. Feeling overwhelmed with an onslaught of emails upon her return to her office, she finds it hard to focus. At lunch, she soothes her anxiety with a generous slice of fresh coffee cake and a diet soda. A few candies from the lunch break room keep her going until the end of the day. Too tired for a trip to the gym after work, she heads home.

Upon her return home, she rewards herself with a glass or two of Chardonnay and a bowl of microwave popcorn while she messages on social media. Her favourite dinners include a few slices of cheese pizza, ramen noodles or mac and cheese. A bowl of creamy, chocolate gelato peps her mood before she heads to bed. Then she tosses and turns before falling asleep. She finds it even more challenging to fall asleep after early morning awakenings which occur frequently.

Offering a quick medication fix for her ails, her primary doctor prescribes an addictive anti-anxiety medication along with a sleep aid. These provide some initial relief, but she still struggles with anxiety when her medications wear off. In short, she finds it difficult to ease stress with deep breathing exercises and other natural remedies.

Ease Stress with a Nutritional Fix

Although medications are necessary at times, simple dietary changes may help solve some of these problems – without the added expense and potential side effects. Here are a few nutritional suggestions to discuss.


The brain needs adequate protein to function optimally and ease stress. Also, protein helps to stabilize blood-sugar levels. Although she did not have an official diagnosis of hypoglycemia or diabetes, the inadequate protein and excessive carbohydrate consumption may have caused her blood sugar to drop. Blood sugar dives can mimic panic attacks.


Healthy Fats

An organ with a high fat density, the brain requires monounsaturated fats (e.g., olive oil, avocados, nuts) to thrive. Be careful: saturated fats (found in dairy and meat ( or trans fats (found in hydrogenated oils such as margarine) can actually impair cognitive functioning.


Complex Carbohydrates

Whole grains, fruits and vegetables pack power of nutrition with fewer calories. Fibre-rich, they also help to maintain a healthy gut which can help to ease stress.


B Vitamins

Everyday stress can deplete B Vitamins. Eat a healthy assortment of beans, seeds and greens.


Vitamin D3

Even sun worshippers need to mind their D3 levels, which many primary doctors measure in routine blood tests. Deficiencies in this vitamin may contribute to depression and anxiety.


Magnesium and Calcium

Mild magnesium deficiencies are prevalent worldwide. Here are some ideas to reduce anxiety with excellent food sources of magnesium. Magnesium, nature’s tranquilizer can be a very effective aid to ease stress.



Eat a variety of foods that rich in probiotics. Make sure you eat plenty of fibre (many serve as effective prebiotics) as well. You may wish to consider probiotic and prebiotic supplements.


For further support & advice contact EAP Assist.