Ayurvedic diet for stress relief: Foods that can help calm the mind

We all understand the power of a healthy diet . Yet, in our fast-paced lives, we often grab whatever's convenient to eat and neglect the impact on our physical and mental well-being. This, in turn, fuels the stress level and causes anxiety in our daily lives. However, to tackle it is quite simple. Ayurveda , the ancient system of medicine, offers ways in which one can combat stress and anxiety, promoting a healthier, more active you.

Ayurveda uses herbs as powerful tools to bring your body back into balance. But with so many options, how do you find the perfect ones for you? Here's the key: try them out one at a time. This way, you can see how your body reacts to each herb. Once you've discovered your favourites, pick 2 or 3 to incorporate into your daily routine.

Let's dive into a handful of these herbs:

Brahmi: A mainstay in Ayurvedic medicine, Brahmi is known for its memory-enhancing and anxiety-reducing properties. It also acts as a brain tonic, making it beneficial for everyone. Brahmi can be enjoyed as a capsule, or for a calming tea, steep the powdered herb in hot water. For an extra layer of comfort, mix it with ghee, before adding hot water. The typical dosage ranges from 300-450 mg daily

Ashwagandha : According to Dr Karthik Krishnan, Vice President, Arya Vaidya Pharmacy (Coimbatore) Limited, “This adaptogenic herb empowers your body to adapt to stress, promoting better sleep, increased energy levels, and sharper cognitive function. Dosages for Ashwagandha vary depending on the desired effect, ranging from 250mg to 1250mg daily. It can be consumed in powder or capsule form, in a single or multiple doses throughout the day.”

Chamomile : This delicate daisy-like flower packs a powerful punch. Rich in antioxidants, Chamomile boasts a range of health benefits, including potentially reducing disease risk, improving sleep and digestion, thereby lowering the body's stress response. For a relaxing pre-bedtime ritual, sip on a cup of Chamomile tea, allowing its calming properties to soothe your mind and ease sleep disturbances

Mint: Known for its refreshing aroma, mint offers a calming effect on both mind and body. It aids in relieving indigestion, enhances cognitive function, and can be enjoyed in moderation as a tea or incorporated into various dishes and beverages.

Now, a well-rounded approach to stress management extends beyond herbs. Here's what you can add to your plate:

Nuts & Seeds: A handful of walnuts, almonds, or a sprinkle of chia seeds, if consumed every day, can significantly improve mood and reduce anxiety

Fruits: Bursting with essential vitamins and antioxidants, fruits like berries, oranges, banans and apples shield you from the physical effects of stress while uplifting your spirits

Vegetables: Incorporate a variety of vegetables like kale, broccoli, and sweet potatoes into your meals. They promote smooth digestion, keeping stress levels in check

Whole Grains: For sustained energy throughout the day, choose whole grains like oats or quinoa. They help maintain mental alertness and combat stress-induced fatigue

To truly achieve inner peace and navigate challenges with ease, Ayurveda goes beyond diet, emphasising specific dietary practices that are foundational to stress management. This includes limiting stimulants such as caffeine, alcohol and processed foods that can increase anxiety and disrupt ease. Mindful eating, where you savour every bite and pay attention to your body's hunger and fullness cues, enables healthy digestion and reduces stress by developing a mindful connection with your food.

Finally, adding comforting and hot foods like soups, stews, and roasted vegetables helps to soothe Vata (one of the three Ayurvedic doshas) and creates a grounded feeling. By embracing these simple yet powerful Ayurvedic principles, you can begin the journey towards a more stress-free you, one mindful step at a time. Remember, even small changes can lead to significant results in your overall well-being.