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Use Nutrition and Herbs to Alleviate Stress

According to statistics, 55% of Americans experiences stress. That’s more than half of Americans. Most likely you experience stress on a daily basis too. Stress is treatable though! As the philosopher Epictetus said, “It’s not what happens to you, but how you react to it that matters”. Here are some nutritional and herbal ways you can treat your stress.

First of all, you should know that good nutrition goes a long way in helping you before you are stressed out. A diet that prepares your body and mind for the day unfortunately does not include donuts and sugary cereal.

Here are some foods to add to your diet:

  • Fish high in omega-3 fat (such as salmon, tuna, mackerel, trout and sardines)

  • Milk low in fat or fat-free

  • Yogurt

  • Sweet potatoes

  • Leafy greens

  • Avocados

  • Berries

  • Oranges

  • Red bell peppers

  • Bananas

  • Oats (old-fashioned or steel-cut)

  • Whole grains (brown rice, whole-grain pasta, quinoa, barley, farro)

  • Dark chocolate (60% cacao or greater)

Other non-food items to add to your diet:

  • Olive oil

  • Unsalted nuts (almonds, walnuts, cashews, and pistachios)

  • Seeds (pumpkin, sunflower, flaxseed, chia)

  • Turmeric

  • Nutmeg

Here is a comprehensive food plan that not only reduces stress but also optimizes your health.

Herbal supplements and teas are also helpful for managing stress.

Herbs for relieving stress

  • Ashwagandha is well known and long used herb that works as an adaptogen. Adaptogens are useful for fighting stress. Ashwagandha increases brain function, lowers blood sugar and cortisol (the stress hormone) levels and boost energy levels.

  • Holy basil/Tulsi is also an adaptogen that has been used for many years and it reduces stress as well as cholesterol levels.

  • Ginseng is an Asian root that helps fight chronic stress.

  • Lavender relaxes muscles, stabilizes mood, and is useful for relieving stress, anxiety and insomnia.

  • Chamomile is calming and actually helps with sleep as well.

  • L-theanine is found in green tea as well as black tea and decreases stress and anxiety.

  • Rhodiola reduces fatigue and fights chronic stress.

Remember to add exercise and adequate sleep to your daily routine, as both of these things help to manage stress and allow you to be your healthiest self.


1. (2019, September 25). 42 Worrying workplace stress statistics. Retrieved from

2. Dileepan, H. (2019, October 18). Calming herbs to relieve stress and anxiety. Retrieved from

3. Kennedy, K. (2019, May 1). The ultimate diet plan for a happier, less-stressed you. Retrieved from

4. Spritzler, F. (2019, November 3). 12 Proven heath benefits of ashwagandha. Retrieved from

5. Thaik, C. (2019, January 14). Herbs and spices that help reduce stress and anxiety. Retrieved from

6. Wong, C. (2020, February 3). 3 Herbal supplements for stress relief. Retrieved from

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