Nutrition for Stress Management Cheatsheet

Why Nutrition Helps Manage Stress

• Supports brain function and mood regulation
• Reduces cortisol and inflammation linked to stress
• Promotes overall mental well-being

Key Nutrients for Stress Relief

• Magnesium: Calms nervous system; found in nuts, seeds, leafy greens
• Vitamin B Complex: Supports energy and brain health; found in whole grains, meat, eggs
• Omega-3 Fatty Acids: Reduce inflammation and improve mood; found in fatty fish, flaxseeds, walnuts
• Antioxidants: Protect cells from stress-related damage; found in berries, dark chocolate, green tea
• Vitamin C: Supports adrenal function; found in citrus fruits, bell peppers

Stress-Reducing Foods to Include

• Fatty fish (salmon, mackerel)
• Leafy greens (spinach, kale)
• Nuts and seeds (almonds, walnuts, chia)
• Berries (blueberries, strawberries)
• Dark chocolate (in moderation)
• Whole grains (oats, quinoa)
• Herbal teas (chamomile, lavender)

Foods to Limit or Avoid

• Excess caffeine (can increase anxiety)
• High sugar and processed foods
• Alcohol (can worsen stress over time)
• High sodium and fried foods

Lifestyle Tips for Stress Management

• Eat balanced meals regularly
• Stay hydrated
• Combine nutrition with exercise and mindfulness
• Prioritize sleep and relaxation