And staying calm is important because stress hurts. It takes a toll not just on your mental health but your physical health too, as the two are intertwined. So it’s no surprise that something that nourishes you physically can also soothe your frayed nerves. This smoothie recipe is packed with ingredients that have stress-reducing properties and can be whipped up any time you need an extra serving of calm. For greens, you could swap out a mild leafy green like baby spinach for romaine or butter lettuce. This version calls for wild blueberries, but blackberries, raspberries, and strawberries are also great options. For spices, ginger (fresh or frozen are preferred, but you can use ground if that’s all you have) and turmeric with black pepper to up its bioavailability are a great trio. You could also play with cinnamon, which pairs amazingly well with blueberries; sumac, which has a lemony flavor; or cayenne if you’re feeling adventurous. All of these ingredients offer complex polyphenols with antioxidant and anti-inflammatory properties. Spinach is one of the best sources of the essential mineral magnesium, a nutrient seven out of 10 Americans aren’t getting enough of2. (It’s also present in almonds, soy milk, yogurt, banana, cow’s milk, 3and avocado.) Studies suggest that magnesium can help manage mild to moderate levels of anxiousness4, though more research is needed.* Turmeric’s claim to fame lies in its curcumin, a bioactive polyphenol with powerful antioxidant and anti-inflammatory properties that may be responsible for lowering anxiety scores in a recent clinical trial of generally healthy people. The findings suggest turmeric can give you a lift during occasional periods of anxiousness5. Just remember, curcumin isn’t well absorbed on its own, but by combining it with piperine, a bioactive in black pepper, its bioavailability increases by up to 2,000%6. Last but not least, how you enjoy your breakfast is just as important as the breakfast itself: Consider turning on some tunes and making a mindful moment out of the meal to set the tone for the rest of your day. She has written three consumer health books, two textbook chapters, and both writes for and contributes expert advice to hundreds of consumer press articles.
