Author's Perspective: I thought I knew what stress was until the doctors in the hospital told me that I was diabetic. Then, when the nurses explained what I would have to do every day for the rest of my life, I felt like I was going to have a panic attack. 

As they explained diabetes and how to use a meter, I could feel the fear, anxiety and stress mounting with every word. Luckily for me, my daughter was there; so, I was able to calm down.

But, I realized that there was a lot I needed to learn about diabetes, insulin shots, food, other medications, blood glucose testing, how to prick my finger, how to use a glucose meter, etc.

I wonder if doctors and nurses realize how intimidating and overwhelming all of the information is when a patient first hears it ...

Top 10 Foods | Fight & Reduce Stress

In today's world, it is impossible and unrealistic to try to avoid all types of stress in your daily life. For example, if you have a crazy boss or if you have to drive to work in heavy traffic, it is difficult to avoid your boss or avoid the traffic every day.

Instead, learn some stress reduction strategies that will help you to cope with stress such as yoga, meditation and exercising. In addition, learn what foods may help to reduce the harmful effects and hormonal imbalances that stress can have on your blood sugar and your overall health.

Here are some foods that can help you. Not only can these foods help you with stress, but, they can also help to reverse Type 2 diabetes naturally.

Almonds. This nut is a great source of magnesium, zinc and B vitamins. Have a little snack and eat a handful of almonds, but remember not to go overboard with eating too many nuts because of the high fat content.

Asparagus. This amazing green vegetable is an excellent anti stress food, a natural source of folic acid, which is an important chemical that helps to balance your mood and block the hormones produced when we are stressed out.

Avocados. This fruit contains monounsaturated fats, B-Complex vitamins, lutein, beta-carotene, vitamin E, and folate to help reduce the negative effects of stress. Avocados also provide glutathione, an antioxidant that specifically blocks intestinal absorption of certain fats that cause oxidative damage.

Bananas. These natural foods are rich in vitamin B, an important nutrient to keep stress hormones and blood pressure levels under control even in the most stressful situations.

Note: However, if you're diabetic, you should avoid bananas.

Blueberries. This great low calorie fruit is rich has some of the highest levels of antioxidants, namely vitamin C and anthocyanins, which have been shown to be helpful in combating stress, lowering blood pressure and reducing levels of cortisol. Blueberries also contain fiber, which helps with blood glucose control.

Chamomile tea. This is probably one of the most recommended bedtime soothers around. But now there's more evidence than ever that chamomile calms. A study from the University of Pennsylvania tested chamomile supplements on 57 participants with generalized anxiety disorder for 8 weeks, and found it led to a significant drop in anxiety symptoms.

Of course, drinking it in tea form is better than supplements. And, according to the University of Maryland Medical Center, there is some evidence that, in addition to calming nerves, chamomile promotes sleep.

Dark chocolate. It is known as one of the best anti-stress foods which is packed with flavonoids with amazing relaxing properties.

Phenethylamine is another very important natural substance which can be found in dark chocolate. This chemical enhances our mood and makes us feel relaxed too. In addition to this, studies have shown that regular consumption of dark chocolate in small doses is linked to lower levels of cortisol, known also as stress hormone.

Dark chocolate, in particular, is known to lower blood pressure, adding to a feeling of calm. It contains more polyphenols and flavonols—two important types of antioxidants—than some fruit juices. You can safely allow yourself dark chocolate as a snack once a week, or as a conscious indulgence, and still stay on track with your weight loss results. 

Bison/Organic Beef. Rich in iron, vitamin B and zinc, beef and other types of red meat can be the best choice for the main course on a stressful day. However, remember that red meat has unhealthy saturated fat which is very harmful to your health.

Cantaloupe. This fruit is an excellent source of vitamin C, which is crucial in combating stress. In fact, prolonged periods of stress deplete levels of vitamin C in the adrenal glands, so it's important to consume foods that contain high levels of it.

Note: But, if you're diabetic, be careful with eating this fruit because of the sugar content.

Cottage cheese. This type of cheese is very rich in proteins, calcium, as well as vitamins B2 and B12, which assist in banishing such symptoms of stresses as anxiety and restlessness.

Since cottage cheese is a good source of vitamins B2 and B12, mixing it with cantaloupe for breakfast or a midday snack will help you banish your feelings of anxiety.

Green leafy vegetables. Dark leafy greens like spinach and Swiss chard are rich in magnesium, which helps to balance the body's stress hormone (cortisol).

Green, leafy vegetables are also rich in and folate, which helps your body produce mood-regulating neurotransmitters, including serotonin and dopamine. One 2012 study found people who consumed the most folate had a lower risk of depression than those who ate the least.

Not to mention, research from the University of Otago found eating fruits and vegetables of any sort (except fruit juice and dried fruit) helped young adults calm their nerves. 

Juicing. Raw juicing provides antioxidants, B vitamins and other phytonutrients that help to reduce the negative effects of stress on your blood sugar, heart and overall health.

If you don't like to juice, then, try green smoothies.

Sunflower Seeds. A good source of folate, which helps your body produce a pleasure-inducing brain chemical called dopamine. Also, provides zinc, which is common among those suffering from stress. It is elemental for boosting the immunologic system to help with fighting infections.

Seeds. Magnesium, which acts as a precursor for neurotransmitters like serotonin, is well-known for its role in helping to regulate your emotions and enhance well-being. Dr. Carolyn Dean, a medical and naturopathic doctor, has studied and written about magnesium for more than 15 years. The latest edition of her book, The Magnesium Miracle, details 22 medical areas that magnesium deficiency triggers, including anxiety, panic attacks, and depression.

Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium. Juicing your vegetables is an excellent option to ensure you're getting enough of them in your diet.

Sushi. Aside from the benefits of fish described on the first page, the seaweed in maki (rolls) also has anxiety-fighting properties. It is packed with stress-relieving magnesium, as well as pantothenic acid and vitamin B2 (riboflavin).

Pantothenic acid is crucial, as it contributes to the health of the adrenal glands, which play a vital role in stress management. In times of stress, a deficiency in pantothenic acid can lead to feelings of anxiety and increased vulnerability to infection, illness and chronic fatigue.

Turkey Breast (Organic). Turkey is a good source of tryptophan, an amino acid (protein building block) that your body converts into serotonin. Research shows that argumentative people who consumed tryptophan become markedly more pleasant, with researchers noting:

"Tryptophan significantly decreased quarrelsome behaviors and increased agreeable behaviors and perceptions of agreeableness."

Pumpkin seeds, nuts, and free-range organic eggs are also rich sources of tryptophan.

Walnuts. This nut has been shown to help lower blood pressure, which is critical for those whose hearts are working overtime thanks to high adrenaline levels. Nuts also provide zinc, a key mineral against stress.In fact, research so strongly backs their health repayment that the U.S. Food and Drug Administration goes so far as to recommend 1-1/2 oz per day.

Walnuts contain alpha-linolenic acid, an essential omega-3 fatty acid, and other polyphenols that have been shown to help prevent memory loss. Researchers at Tufts University found that animals that ingested walnuts even reversed some signs of brain aging. 

Wild Salmon. This is one of the best natural sources of Omega 3 fatty acids are reported to be an excellent food to slow down production of hormones adrenaline and cortisol, associated with increased levels of stresses. Also, good amounts of Omega 3 acids in our body can help boost serotonin levels making us feel more happy and content.

Research shows that omega-3 fatty acids -- overflowing in fish like wild salmon -- can help back stress symptoms by boosting serotonin levels, and that an omega-3-rich diet can also help suppress the production of the anxiety hormones cortisol and adrenaline.

Yogurt. Plain low-fat Greek yogurt or homemade yogurt is a great source of energizing protein and calcium, which your body needs to release feel-good neurotransmitters. Add fresh blueberries for sweetness and a good dose of stress-busting antioxidants and immunity-boosting vitamin C.

Tip: One of the best ways to get some of these foods into you is as part of breakfast. By eating these kinds of healthy food before you start your day, your body has a better chance to handle the negative effects that stress will cause throughout your day.

Breakfast. Almost every other person has a practice of regular skipping breakfasts. Why do we do this? Sometimes we sleep too long and have no time for having breakfast before leaving our house. Some people believe that skipping breakfasts can help in weight loss, but this idea is absolutely incorrect. Breakfast is the most important meal of the day and skipping breakfasts does not lead to anything positive.

But, you must eat a properly-balanced meal in order to reap the benefits of breakfast. So, follow a program such as the Death to Diabetes Super Breakfast protocol to ensure optimum health.

Moreover, according to famous British expert nutritionists Professor Tanya Byron and Amanda Ursell, who recently published their Kingsmill Breakfast Report, eating healthy breakfasts can help us to reduce negative effects of our daily stresses.

A research leaded by these two specialists showed that eating a good nutritious breakfast in the morning helps to boost our resistance to stresses and improve our mental functioning during the day.

Note: Skipping breakfast or eating a poor one leads to substantially heightened stress levels and given the understanding of the role of stress in the deterioration of thinking, problem solving, focus, concentration and behavior, has profound implications for everyone, adults and children alike.

Foods to Avoid

In addition to eating the right foods, it's just as important to avoid the high sugar and high fat foods.

High-fat foods: Fatty foods such as animal meat or cheese dishes and many baked goods thicken our blood which in turn makes us feel tired, even lethargic. This is clearly not a good way to reduce stress! Even just one high-fat meal can increase our risk of a heart attack, especially if you're diabetic.

Caffeine: Many of us deal with a stress-induced lack of sleep by turning to coffee, tea, and colas. Unfortunately, caffeine stays in our systems longer than many realize. Cutting back on caffeine can help with both sleeping problems and jitters.

Sugar: As a carbohydrate, sugar tends to calm us. The problem with sugar is that it's a simple carbohydrate so it enters and leaves the bloodstream rapidly, causing us to, in effect, "crash." On the other hand, complex carbohydrates such as vegetables, beans, and lentils, soothe without bringing us down.

For more details about reducing  stress, read Chapter 13 of the Death to Diabetes book or get the Juicing book and/or How to Reduce Stress ebook.


  1. ^ a b Keil, R.M.K. (2004) Coping and stress: a conceptual analysis Journal of Advanced Nursing, 45(6), 659–665
  2. ^ W. B. Cannon. ‘‘Physiological regulation of normal states: some tentative postulates concerning biological homeostatics.’’ IN: A. Pettit (ed.). A Charles Richet: ses amis, ses collègues, ses élèves, p. 91. Paris: Éditions Médicales, 1926.
  3. ^ The Stress of Life, Hans Selye, New York: McGraw-Hill, 1956.
  4. ^ Koolhaas, J., et al. "Stress revisited: A critical evaluation of the stress concept." Neuroscience and Biobehavioral Reviews 35, 1291–1301, 2011.
  5. ^ Urban, Janice, et al. (2008). "Neuropeptide Y in the Amygdala Induces Long-Term Resilience to Stress-Induced Reductions in Social Responses But Not Hypothalamic–Adrenal–Pituitary Axis Activity or Hyperthermia" The Journal of Neuroscience, 28(4): 893-903; doi: 10.1523/​JNEUROSCI.0659-07.2008
  6. ^
  7. ^ Khansari, D., Murgo, A., & Faith, R. (1990). Effects of stress on the immune system. Immunology Today, 11, 170-175.
  8. ^ Khansari, D., Murgo, A., & Faith, R. (1990). Effects of stress on the immune system. Immunology Today, 11, 170-175.
  9. ^ Kemeny, M. E. (2007). “Understanding the interaction between psychosocial stress and immune-related diseases: A stepwise progression.” Brain, Behavior, and Immunity, 21 (8), 1009 – 1018.
  10. ^ Khansari, D., Murgo, A., & Faith, R. (1990). Effects of stress on the immune system. Immunology Today, 11, 170-175.
  11. ^ Dantzer, R. & Kelley, K. (1989). Stress and immunity: An integrated view of relationships between the brain and the immune system. Life Sciences, 44, 1995-2008.
  12. ^ Glaser, R. & Kiecolt-Glaser, J. K. (2005). “Stress-induced immune dysfunction: Implications for health.” Immunology, 5, 243-251.
  13. ^ Graham, J., Christian, L. & Kiecolt-Glaser, J. (2006). Stress, Age, and Immune Function: Toward a Lifespan Approach. Journal of Behavioral Medicine, 29, 389-400.
  14. ^ Khansari, D., Murgo, A., & Faith, R. (1990). Effects of stress on the immune system. Immunology Today, 11, 170-175.
  15. ^ Powell, Brasel, & Blizzard, 1967.
  16. ^ "Renew-Stress on the Brain". The Franklin Institute.
  17. ^ Alice Park (2009-08-08). "Fat-Bellied Monkeys Suggest Why Stress Sucks". Time.,8599,1915237,00.html. Retrieved 2009-08-08.
  18. ^ Selye (1975). "Confusion and controversy in the stress field". Journal of Human Stress 1: 37–44.
  19. ^ Ron de Kloet, E; Joels, M. & Holsboer, F. (2005). "Stress and the brain: from adaptation to disease". Nature Reviews Neuroscience 6 (6): 463–475. doi:10.1038/nrn1683. PMID 15891777.
  20. ^ Lazarus, R.S. (1966). Psychological Stress and the Coping Process. New York: McGraw-Hill.
  21. ^ Aldwin, Carolyn (2007). Stress, Coping, and Development, Second Edition. New York: The Guilford Press. ISBN 1572308400.
  22. Resource:  Khansari, D., Murgo, A., & Faith, R. (1990). Effects of stress on the immune system. Immunology Today, 11, 170-175.^ Graham, J., Christian, L. & Kiecolt-Glaser, J. (2006). Stress, Age, and Immune Function: Toward a Lifespan Approach. Journal of Behavioral Medicine, 29, 389-400.
Google Ad




Google Ad

 Disclaimer: This site does not provide medical advice, diagnosis or treatment.

Copyright © 2018. Death to Diabetes, LLC. All rights reserved.