Harnessing the power of millet and plant-based diets to manage stress

Last updated:Oct 31, 2024 1:13 PM IST

Millets, together with plant-based diets, offer promising solutions for managing stress at the molecular level

Millets are rich in dietary fiber and prebiotics, which nourish beneficial gut bacteria

In today’s fast-paced world, stress is a constant companion, the effects of which often go unnoticed until they manifest as health problems. Managing stress requires understanding its biological roots and making dietary changes that can reduce its harmful effects. Millets, along with plant-based diets, offer promising solutions for managing stress at the molecular level, as highlighted by experts Megha Pavan, Director and CEO of Tru Millets, and Sridhar Laxman, Executive Coach and Founder of Lucid Minds Coaching.

Insight into the molecular mechanisms of stress

Stress triggers the release of cortisol, a hormone that plays a crucial role in the body’s ‘fight or flight’ response. While short bursts of cortisol can help us respond to immediate threats, chronically elevated levels, often the result of long-term stress, can lead to adverse effects. These include anxiety, poor sleep, weakened immunity and even cognitive decline. According to Megha Pavan, magnesium is a natural means of regulating cortisol levels, an essential mineral found in abundance in millets. “Magnesium stabilizes our nervous system and promotes relaxation by reducing muscle tension, which in turn reduces stress levels,” she explains. Studies have linked low magnesium levels to increased stress and tension, highlighting the importance of this mineral for mental balance. Millets, with their high magnesium content, act as natural allies in stress management by supporting the body’s cortisol balance.

Serotonin and the gut-brain connection

Another fascinating way that millets support stress management is through their impact on the gut-brain axis. The gut and brain are closely connected via the vagus nerve and form a communication system that influences mental health. As Megha Pavan notes, “90 percent of serotonin, an important mood-regulating neurotransmitter, is actually produced in the gut, not the brain.” This means that a healthy intestinal environment is essential for the synthesis of serotonin, which promotes a feeling of well-being and helps combat stress. Millets play a key role in this, as they are rich in dietary fiber and prebiotics, which feed beneficial intestinal bacteria. A thriving gut microbiome increases serotonin production, which can help improve mood, reduce anxiety, and sharpen cognitive clarity. Additionally, millets have a low glycemic index (GI), meaning they allow for a gradual release of glucose into the bloodstream, preventing energy spikes and crashes that can worsen stress. By stabilizing blood sugar levels, millet helps regulate mood swings, promoting a sense of calm.

Nutrition, stress and energy: the role of nutrition in mental well-being

Sridhar Laxman, an executive coach and founder of Lucid Minds Coaching, emphasizes the importance of nutrition in managing stress. Stress activates the body’s fight-or-flight response, causing hormone production that increases heart rate and breathing. Food quality has a direct impact on mood, and irregular eating patterns or low-quality food choices can lead to increased stress, he explains. “Due to demanding schedules and tight deadlines, people often compromise on the quality of their diet,” says Laxman. This cycle of skipping meals, eating poorly, or overeating disrupts the body’s natural functioning, leading to fluctuations in energy levels and escalating stress.

To counteract these effects, Laxman recommends choosing whole grains like millet and prioritizing nutrient-dense foods. “Eating healthy grains and avoiding processed junk food leads to mental clarity and stable energy levels, which can help people stay calm and grounded,” he advises. Fighting hunger pangs is not enough; Nourishing the body with nutrient-rich foods is the key to lasting health and wellness. Such conscious nutritional choices provide the physical and mental energy needed to effectively combat stress.

Conclusion

The benefits of millet and plant-based diets for stress management are clear. With their magnesium content, role in supporting serotonin production and ability to regulate blood sugar levels, millets provide powerful natural tools for dealing with stress. When combined with a balanced and conscious diet, as recommended by Sridhar Laxman, these foods can help reduce stress, increase mental clarity and improve overall well-being. As stress remains a widespread problem, it is crucial to understand how nutrition affects our mental and physical health to create a more balanced and resilient lifestyle.