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Stress Management – Remedies and Diet

Stress, in its various forms, is a common aspect of modern life that affects mental, emotional, and physical well-being. It can be triggered by a multitude of external factors, such as work-related pressures, interpersonal conflicts, or personal loss. While stress serves as a survival mechanism, chronic stress can lead to a host of mental and physical health issues, including anxiety, depression, and physical ailments. Therefore, it is essential to find natural ways to manage stress effectively and maintain a healthy life balance. In this comprehensive guide, we will explore signs of stress, home remedies for stress management through dietary choices, and delve into Ayurvedic solutions for stress and anxiety.

Signs of Stress

Understanding the signs of stress is crucial in recognizing when your body needs assistance in stress management. Here are some common signs:

  1. Reduced Energy Levels and Difficulty Sleeping: Chronic stress can disrupt your sleep patterns, leading to reduced energy levels and decreased performance.
  2. Chronic Pain and Sickness: Stress can weaken the immune system, making you more susceptible to sickness and causing physical discomfort.
  3. Depression: Prolonged stress, coupled with other factors, can contribute to the development of depression.
  4. Digestive Issues: Stress often leads to digestive problems like heartburn, constipation, and diarrhea.
  5. Change in Appetite and Weight Issues: Stress can affect your appetite, causing overeating or loss of appetite, which may result in weight gain or loss.
  6. Changes in Sex Drive: Stress commonly leads to a decrease in libido, affecting one’s sex drive and overall well-being.

Home Remedies for Stress

Diet plays a significant role in managing stress, and certain foods can help reduce stress and anxiety naturally. Incorporating these foods into your daily routine can be highly beneficial:

Herbal Tea

Herbal tea is a soothing beverage that can help replenish your energy and offer a moment of relaxation during stressful days. You can create your own unique herbal tea blend using ingredients like ashwagandha, blue pea, ginger, holy basil, honey, and lemon for a refreshing and stress-relieving drink.

Dark Chocolates

Dark chocolates are not only a delightful treat but also have mood-enhancing properties. Consuming a small piece of dark chocolate can provide an energy boost and help alleviate stress.

Whole-Grain Foods

Whole-grain foods, such as brown rice and whole wheat bread, can help maintain stable energy levels and reduce fatigue. This can enable you to handle stress more effectively and focus on productive activities.


Avocados, rich in Vitamin B, are excellent for both mental and cardiovascular health. Regular consumption of avocados can contribute to stress reduction. You can enjoy avocados as a simple snack or spread avocado paste on toast for a nutritious breakfast option.


Almonds, in particular, are a great source of Vitamin E and can help reduce anxiety and stress management. They also play a role in regulating serotonin levels in the brain, promoting a sense of well-being.

Strawberries and Oranges

Fruits like strawberries and oranges, packed with Vitamin C, not only boost your immune system but also have mood-lifting qualities. Including these fruits in your daily diet can help reduce stress levels and enhance your overall mood.


Probiotics support gut health and can ease digestive discomfort associated with stress. Incorporating probiotic-rich foods like buttermilk into your diet can help maintain a healthy gut microbiome.

Fiber-Rich Foods

Fiber-rich foods like oats and green vegetables are excellent for digestion and can aid in stress management by promoting the production of short-chain fatty acids (SCFAs) in the gut.

Warm Milk Before Bed

Drinking a glass of warm milk before bedtime is a popular Indian home remedy for improving sleep quality and stress management. It can be particularly helpful if you struggle with falling asleep due to stress-induced insomnia.

Stress Management

Ayurvedic Remedies for Stress & Anxiety

Ayurveda, the ancient holistic healing system, identifies stress and anxiety as imbalances in the Vata dosha, which affects the Mano vaha srota (the mind). Here are some Ayurvedic remedies for managing stress naturally:

Manasamithra Vatakam

Manasamithra Vatakam is a natural remedy fortified with Vata-balancing herbs such as Prishniparni, Kushta, and Pippali. It also contains blue pea (Shankhapushpi), known for its memory-enhancing and mood-boosting properties. This remedy can help calm the mind and manage stress effectively.

Ksheerabala Thailam

Ksheerabala Thailam is a herbal oil used for foot massage, a practice that promotes relaxation and restful sleep. This oil, which contains cow’s milk and the herb Bala (Sida cordifolia), stimulates nerve endings in the feet, providing relief from stress and anxiety. The base oil of sesame ensures deep penetration for maximum stress relief.


Ashwagandha is a renowned adaptogenic herb used in Ayurveda for over two millennia to treat stress and related mental disorders. Regular consumption of Ashwagandha can help regulate cortisol levels, pacify Vata dosha, and promote overall well-being. Studies have shown that taking 300 mg of Ashwagandha for eight weeks can yield better results than a placebo in reducing stress.


Bhringraj, available in the form of tea or massage oils, is another Ayurvedic remedy for anxiety and stress. It promotes blood circulation in the scalp and soothes tense nerves, inducing a sense of relaxation and calm.

Ayurvedic Ways to Deal with Stress

Ayurveda classifies the qualities of the mind into three manogunas: Sattva, Rajas, and Tamas. Rajas and Tamas are responsible for emotional disturbances, including stress and anxiety. Stress is often linked to an imbalance in the Vata dosha. Here are some Ayurvedic lifestyle practices to manage stress:

  1. Begin Your Day Mindfully: Start your day with a warm, nourishing drink, opting for herbal teas over caffeine. Herbal ghees like Brahmi Ghritham, after consulting with a physician, can also be considered.
  2. Practice Gentle Exercise and Pranayama: Incorporate light exercises and breathing exercises like Pranayama into your daily routine to calm the mind and reduce stress.
  3. Self-Abhyanga (Oil Massage): Indulge in a soothing self-abhyanga using nourishing herbal oils such as Dhanwantharam Thailam. This practice not only relaxes the body but also promotes relaxation and prepares you for restful sleep.
  4. Mindful Eating: Consume warm, nourishing foods and incorporate ghee into your diet. Avoid eating when stressed and ensure you have your meals in a calm and peaceful environment.
  5. Spices: Include spices like black pepper and ginger in your meals as they have properties that can help balance the body and mind.
  6. Digital Detox: Avoid screen time before bedtime, and instead, opt for a light Padabhyanga (foot massage) with Ksheerabala Thailam to relax before sleep.

Key Takeaway

Managing stress naturally is essential for overall well-being, and both dietary choices and Ayurvedic remedies can play a significant role in achieving this goal. Incorporating stress-reducing foods like dark chocolates, avocados, and nuts into your diet can make a positive impact. Additionally, Ayurvedic solutions such as Manasamithra Vatakam, Ksheerabala Thailam, Ashwagandha, and Bhringraj can help balance your mind and body, reducing stress and anxiety.

By embracing Ayurvedic principles and maintaining a healthy lifestyle, you can effectively manage stress and lead a more balanced, harmonious life. Avoiding unhealthy habits and practicing mindfulness in your daily routine can also contribute to stress prevention and overall well-being.

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