Can ancient superfoods help to relieve stress?
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With the busy lifestyles we lead, some of the modern-age problems can be supported by ancient remedies. Learn how superfoods can help with mood.
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- Can ancient superfoods help to relieve stress?
Can ancient remedies in superfoods support our health in the modern, busy lifestyles we lead? While it may not be possible to slow the pace of life down to how it used to be so many years ago, we can at least try some of the ancient remedies that were used back then.
Anti-inflammatory superfoods
Anti-inflammatory foods are helpful to consume to fight against the negative effects of stress.
Although the stress hormone cortisol is released as a protective mechanism against short-term stress, prolonged stress and cortisol levels can increase inflammation in the body, which can weaken your immunity, according to Columbia University.
Eating an anti-inflammatory diet, as one study found, may assist with reducing cortisol levels, thereby reducing the risk of increased stress and inflammation.
Superfoods containing antioxidants
Some superfoods also contain antioxidants to help fight free radicals that are produced as a protective stress response. It is important to keep the levels of free radicals down to ensure they don’t lead to excess and result in cell damage. When there is an imbalance between free radicals and antioxidants to eliminate them, oxidative stress occurs, which can damage cells and tissues, further promoting inflammation.
5 Superfoods that are adaptogens
Some superfoods are herbs that have been used for thousands of years for their medicinal properties and are termed adaptogens because of the way they help the body to adapt or become resilient to stress and balance the body’s response to stress.
Let’s look at some of these ancient superfoods, their power in helping us combat the effects of stress and how we can incorporate such ancient superfoods into our lifestyle.
It’s important to consult a doctor about incorporating such foods into your diet, to determine the dose and the possibility of interaction with other herbs, medications or supplements you may be taking.
Maca
Maca is one type of adaptogen, a plant that grows in the Andes Mountains and, according to MedlinePlus.gov, has been cultivated as a root vegetable for at least 3000 years, and used to make medicine. It is mostly revered for its ability to provide a pack of energy but without the jittery effects such as that from caffeine.
Research has shown that it can also support hormone balance, so women may find that it helps with menopausal symptoms such as hot flashes and night sweats, all symptoms that can be stressful.
How to incorporate maca into your diet:
The maca root is dried and ground into powder form, which makes it very versatile to add to your foods, such as in smoothies, coffees, cereal and baking. It has an earthy, caramel, malty, butterscotch flavour to it.
You can make a warm maca milk drink with maca powder, nut milk, and a hint of natural sweetener.
Turmeric
Turmeric comes from the rhizome (root) of the plant that is a relative to ginger, and it is grown in the tropics of South Asia, with the majority grown in India. It has been used in traditional Ayurvedic and Chinese medicine for many years. It is bright yellow in colour and is mostly used as a spice in cooking, such as in curries. It contains a powerful compound called curcumin, known for its anti-inflammatory and antioxidant properties. How to incorporate turmeric into the diet Curcumin is not well absorbed by the body. However, according to Hopkins Medicine, adding turmeric regularly into your meals can safely boost your intake and combining it with black pepper may help increase the body’s ability to absorb its beneficial compounds. Turmeric has a fragrant, earthy yet sharp and bitter taste, and is commonly used in curries. As a colouring agent for some mustards, turmeric is great to add to Asian dishes, stews, soups and chillis. The root of turmeric, like ginger, can be made into a tea.
Ashwagandha
Also known as Indian ginseng, ashwagandha is used in Ayurveda, traditional Indian medicine, as an adaptogen to maintain overall health and for ailments including stress and fatigue.
According to the Cleveland Clinic, research shows it can help stabilise cortisol levels, which reduces the stress response. So though it won’t take the stress away, taking ashwagandha may ease symptoms of stress.
A further action of Withania is its use as an Ayurvedic rejuvenative tonic to support the nervous system and support a refreshing sleep.
How to incorporate ashwagandha into diet
Ashwagandha has a potent, bitter and earthy flavour so it can help to balance out sweet and spicy notes.
If you can get your hands on some dried ashwagandha root, you can use it to make tea by boiling one teaspoon of in one cup of water or milk, then adding cinnamon or honey to taste.
Goji berries
Goji berries have been used in traditional Chinese medicine for thousands of years and are an example of a superfood food high in antioxidants.
One study found drinking goji berry juice could improve energy, mood, and digestive health though it also concluded more studies are needed to confirm these potential effects for human health.
How to incorporate goji berries into diet
They have a sweet, slightly sour flavour but also provide dish decoration with their bright red colour.
Traditionally, dried goji berries are cooked and used in Chinese soups and herbal tea.
They can be found in supplements, and in powdered forms so they can be added to drinks most commonly juices or smoothies. They also come in dried fruit form to eat as they are or to sprinkle over desserts and cereals.
Chia seeds
For the Ancient Aztec and Mayan civilisations, chia seeds were a staple and known for their high nutrition, used as offerings for religious ceremonies and for medicinal and cosmetic purposes. What is impressive about these seeds is that they contain a lot of nutrients despite their tiny size.
They are a great source of antioxidants and are high in omega-3, making it an anti-inflammatory food.
It is also high in magnesium, which helps to relax the body, reduce stress and inflammation and metabolise cortisol.
How to incorporate chia seeds into diet
Chia seeds have quite a bland taste, making them suited to add to anything. They require low preparation, and can be eaten raw, sprinkle them cereals, yogurts, vegetables, or rice dishes for crunch.
Due to their ability to turn into gel when mixed with water, they are often used as a thickener and as an egg substitute in baking recipes.
Ancient superfoods on their own cannot combat or alleviate stress and are only part of the equation for managing stress which requires a whole-body approach. This includes a balanced, varied diet, rather than focusing on just a few superfoods, enough exercise, sufficient sleep and leaning on a support network.
REFERENCES
https://www.goodrx.com/well-being/diet-nutrition/turmeric-benefits
https://www.mountsinai.org/health-library/herb/turmeric
https://www.unr.edu/nevada-today/news/2022/atp-food-spices-anxiety-stress#:~:text=April%2012%2C%202022-,The%20spices%20saffron%20and%20turmeric%20may%20reduce%20both%20depression%20and,reduce%20both%20depression%20and%20anxiety.
https://www.mskcc.org/cancer-care/integrative-medicine/herbs/ashwagandha
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