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Last Updated on August 23, 2025 by Grace Oluchi
Nutrition and exercise for stress reduction and anxiety
Nutrition and exercise for stress reduction is real, cause the food you eat and how you live your life, can help you reduce stress or increase your stress levels.
According to World Health Organization, about 301 million people in the world deal with anxiety disorder, which makes it one of the most common mental problems around the world.
People are going through a lot.
A report also found that over 4 thousand adults in the UK deal with high-levels of pressure or stress.
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Stress and anxiety
“Oh it’s just stress”. Nope, you should not be taking stress and anxiety lightly, cause they’re more serious than you think. And it can cause more problems in one’s life. When it seems like you can’t find help or manage your problems, you can start to feel stressed, and anxious.
It could be that:
- your house rent is due, and there is no money to pay
- someone you love is ill
- your partner cheated on you
- kids aren’t acting right
- school is not going well
- work problems
- health issues
Whatever it is, it can be hard to deal with. And it can become hard for you to eat well or get enough sleep, simply because you are thinking of one thing or the other.
But, it is not safe nor healthy to continue live like that.
Eating good foods and working out regularly can go a long way in helping you feel less stressed, and anxious.
And you are in the right place. This article will show you some foods that can help reduce stress, also exercises that can help too.
The importance of nutrition and exercise for stress reduction and anxiety
Both exercise and a good nutrition are good ways of managing stress, and anxiety.
Exercising a lot, may reduce the symptoms of stress. When a person is exercising, endorphins are released in the body. It’s a hormon that can make you feel good about yourself, and improve your mood.
Working out can also help you sleep better, which something people who are stressed and anxious don’t get to enjoy.
What we eat is also important. We can be highly affected by the foods we eat and how we live our lives. Aside from medical intervention and other helpful ways to reduce stress, and anxiety, a good nutrition and exercise can do wonders for you.
Nutrition and Exercise For Stress Reduction and Anxiety
The power of exercise
1 . Exercise can naturally uplift your mood, and this can help relieve stress, and anxiety.
2 . Working out regularly can improve the quality of your sleep, which also lowers the feelings of stress, and anxiety.
3 . It can also make you feel confident and strengthened, which can increase your self-esteem, and help you get by.
4 . Exercise can help you burn calories and drop those extra pounds you don’t want.
It’s also great for your heart, lungs, even your brain. It also keeps you from being too sedentary, which is something that can help you feel better. Sitting a lot is actually bad for stress, and anxiety, so moving your body as much as possible, can go a long way to make you feel better.
Nutrition for stress reduction
If you are struggling to keep anxiety at bay, making a few changes in your diet can help. Some foods can help you beat foods that increase cortisol levels, a stress hormone.
1 . Dark greens like spinach and kale contain folate, which helps produce dopamine. It can help keep you calm, and relaxed, lower your risk of becoming depressed, and help your anxiety.
2 . Turkey is a great food, especially for special occasions or holidays, but adding it to your regular diet may help lower stress. It is rich in tryptophan, an amino acid that can help your body produce serotonin, which can uplift your mood, and reduce stress.
It’s also a good source of protein. It can help keep your blood sugar levels stable, and make you feel full, and satisfied.
3 . Dark chocolate have flavonoids which are good cause they can help reduce stress hormones like cortisol in your body.
4 . Blueberries are high in antioxidants, they reduce oxidative stress, and inflammation in the body. It also improves the health of your brain and how it works.
5 . Avocados contain healthy fats, which supports the way your brain works, and may also reduce anxiety in your body. They also contain potassium, which can help lower your blood pressure, and reduce stress.
6 . Cashews have lots of magnesium, a mineral that can help regulate stress hormones in the body, and helps it relax.
7 . Herbal teas like green tea is good for stress too. It is rich in antioxidants, which reduce inflammation, and a type of amino acid that reduces stress.
Other foods like
- Bananas
- Peppermint tea
- Beets
- Turmeric
Don’t eat foods like, sugary drinks or snacks, reduce the amount of caffeine you take, eat less oily foods, and drink enough water.
Say you’re doing your best to eat healthy and exercise, but you need other things that may help.
Cry: Sometimes you just need to let it out. It doesn’t mean you are weak, it simply means you are human. Crying can feel relieving, and may help you feel less overwhelmed. But try not to make it a habit, crying too much is not good for your health.
Join something: It can be nice to join something like a fitness class, arts club, community activities.
Solo activities: If you prefer not to be around people much, and like being in your own space, and energy, solo activities may be a good option for you.
You could go into nature photography, like taking pictures or things like trees, plants, or flowers, seas, and other natural things.
It might be a calming activity, which may help reduce your stress, and anxiety.
Walking or hiking: They don’t have to feel like “exercise”, but you connecting with your environment. Doing this can give you the chance to visit nearby places, like parks to trails.
