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Keep Stress away with Just One Apple

Stress is something everyone experiences in life. Events and situations that place a burden on the mental and physical well-being—such as preparing for exams or giving presentations in front of others—are called stressors, and when we encounter them, our bodies react naturally. There are two types of stress: “good stress” (eustress), which leads to motivation and a sense of accomplishment, and “bad stress” (distress), which has a negative impact on health. Stress can also be short-lived or last for weeks to months; prolonged exposure to severe stress can be harmful to your health. That is why it is important to know how to effectively reduce stress.

When stress occurs, the amygdala in the brain detects the stressor and sends a signal to the hypothalamus. This triggers the sympathetic nervous system and the HPA axis—which involves the hypothalamus, pituitary gland, and adrenal glands—causing the release of stress hormones such as cortisol and adrenaline. As a result, the body prepares for “fight” or “flight” by increasing heart rate and blood pressure and accelerating breathing. Once the stressor is removed, the body gradually returns to its normal state; however, repeated stress can lead to health problems.

Diet—both the types and quantities of food consumed—is one of the factors that influence the severity of stress. Foods such as yogurt, fish, brown rice, fruits, and vegetables can help reduce stress hormones. For example, eating an apple is said to increase serotonin, a neurotransmitter in the brain that promotes feelings of happiness and calm. So-called “comfort foods” can also increase serotonin and alleviate stress. Bananas and dark chocolate are cited as foods that reduce cortisol and adrenaline, helping to calm the body. Other examples of stress-reducing foods include leafy greens such as spinach and broccoli, as well as strawberries, avocados, nuts, and eggs.

On the other hand, there are beverages that increase stress. Carbonated beverages, coffee, and energy drinks contain caffeine, which overstimulates certain parts of the brain and promotes the secretion of cortisol and adrenaline. As a result, heart rate and blood pressure may rise, potentially increasing stress.

However, food alone cannot reduce stress. Exercise, healthy relationships, and adequate sleep are also important. Paying attention to what and how much you eat is one practical way to alleviate everyday stress.