Exhausted mom | Tips for reducing stress | Sprouting Up Health

Stress Resiliency Begins with Your Plate

Ladies, stress seems to be a normal part of our daily lives nowadays. We wear so many different hats in a single day. We are cooks, maids, teachers, moms, spouses, lovers, problem-solvers, organizers, planners, nurses, and the list goes on. At the end of the day, all we want is to find a quiet place in our home away from everyone, a place where we are not asked to do a single thing. Our bodies are designed to handle stress through our HPA (Hypothalamic, Pituitary, Adrenal) Axis, but when it becomes chronic, it begins to wreak havoc on our health. It puts strain on our digestive system and lowers our immune response causing us to become more susceptible to illness. The good news is we can build our stress resiliency from the inside out!

So, how can you improve your stress response?

Fill your plate with stress hormone-reducing foods.

Here are the top nutrients that help reduce stress hormones:

Vitamin C

According to a study done at the University of Alabama in Huntsville, vitamin C reduced the levels of stress hormones in the blood and also reduced other typical indicators of physical and emotional stress, such as loss in body weight, enlargement of the adrenal glands, and reduction in the size of the thymus gland and the spleen.

Foods Rich in Vitamin C:

  1. Papaya
  2. Bell Peppers
  3. Broccoli
  4. Brussel Sprouts
  5. Strawberries
  6. Pineapple
  7. Oranges
  8. Kiwifruit
  9. Cantaloupe
  10. Cauliflower

B Vitamins

B-complex vitamins are often used to reduce fatigue and some studies suggest that B-complex vitamins can lift your spirits [while improving] your cognitive performance. We can also boost our mood by eating foods rich in B vitamins.

Foods Rich in B Vitamins:

  1. Sunflower Seeds
  2. Navy Beans
  3. Black Beans
  4. Spinach
  5. Tuna
  6. Chicken
  7. Salmon
  8. Sardines
  9. Cod
  10. Scallops


Magnesium is an essential mineral for robust, resilient HPA axis function. Magnesium deficiency increases anxiety and HPA-D [HPA Dysfunction] by amplifying the transcription of CRH [Corticotrophinreleasing hormone].

Foods Rich in Magnesium:

  1. Pumpkin Seeds
  2. Spinach
  3. Swiss Chard
  4. Soybeans
  5. Sesame Seeds
  6. Black Beans
  7. Quinoa
  8. Cashews
  9. Sesame Seeds
  10. Beet Greens

Omega-3 Fatty Acids

Omega-3 Fatty Acids can easily travel through the brain cell membrane and interact with mood-related molecules inside the brain. They also have anti-inflammatory actions that may help relieve depression.

Foods Rich in Omega-3 Fatty Acids:

  1. Flaxseeds
  2. Walnuts
  3. Sardines
  4. Salmon
  5. Beef
  6. Soybeans
  7. Tofu
  8. Shrimp
  9. Brussel Sprouts
  10. Cauliflower

While we may not be able to remove many of the stressors in our lives, we can fuel our bodies properly to be able to respond well to them.

When we fuel our bodies with refined and processed foods, gluten, dairy, and alcohol, inflammation arises and our system communications begin to break down. This can lead to negative thoughts, fatigue, and feelings of anxiety and overwhelm. So, to build stress resiliency, turn to the foods mentioned above. This will cause you to wake up ready to take on the day and maintain steady energy levels right up until you go to bed!

If you want to learn how to include foods in your diet that work FOR your body not AGAINST it, then I invite you to check out 1 of my 2 coaching programs.
  1. The 6-week program, Own Your Health, is a great place to start as we dive deep into how your body processes the foods you eat and how they impact your health.
  2. The 12-week program, Cultivate a New You, is for those who want to become empowered in the kitchen to cook their way to health and happiness.

Hi, I'm Danie!

A wife, mother and culinary nutritionist and coach living in Wisconsin. It is my passion to share the knowledge I have gained about food and healthy living with you. I want to empower you to own your health and your happiness by falling in love with real, whole food eating and self-care.

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