Last Updated:
Millets, along with plant-based diets, offer promising solutions for managing stress at a 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, with its effects often going unnoticed until they manifest as health problems. Managing stress requires understanding its biological roots and adopting dietary changes that can reduce its harmful impact. Millets, along with plant-based diets, offer promising solutions for managing stress at a molecular level, as highlighted by experts Megha Pavan, Director and CEO, Tru Millets, and Sridhar Laxman, Executive Coach and Founder, Lucid Minds Coaching.
Understanding 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 react to immediate threats, chronically elevated levels, often the result of long-term stress, lead to adverse effects. These include anxiety, poor sleep, weakened immunity, and even cognitive decline. According to Megha Pavan, one natural remedy for regulating cortisol levels is magnesium, an essential mineral found in abundance in millets. “Magnesium stabilizes our nervous system and promotes relaxation by reducing muscle tension, which in turn lowers stress levels,” she explains. Studies have linked low magnesium levels to heightened stress and tension, emphasizing 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 millets support stress management is through their impact on the gut-brain axis. The gut and brain are closely connected via the vagus nerve, forming a communication system that influences mental health. As Megha Pavan notes, “90 percent of serotonin, a major mood-regulating neurotransmitter, is actually produced in the gut, not the brain.” This means that a healthy gut environment is essential for serotonin synthesis, which promotes a sense of well-being and helps combat stress. Millets play a key role here, as they are rich in dietary fiber and prebiotics, which nourish beneficial gut bacteria. A thriving gut microbiome boosts serotonin production, which can help improve mood, reduce anxiety, and sharpen cognitive clarity. Furthermore, millets are low on the glycemic index (GI), meaning they allow for a gradual release of glucose into the bloodstream, preventing the energy spikes and crashes that can exacerbate stress. By stabilizing blood sugar levels, millets help regulate mood swings, fostering a sense of calm.
Nutrition, Stress, and Energy: The Role of Diet in Mental Wellness
Sridhar Laxman, an executive coach and founder of Lucid Minds Coaching, emphasizes the importance of diet in managing stress. Stress activates the body’s fight-or-flight response, causing hormone production that speeds up 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 overindulging 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 millets and prioritizing nutritionally dense foods. “Eating wholesome grains and avoiding processed junk foods leads to mental clarity and steady energy levels, which can help individuals remain calm and grounded,” he advises. Meeting hunger pangs is not enough; fueling the body with nutrient-rich food is key to sustained health and well-being. Such conscious dietary choices provide the physical and mental energy needed to combat stress effectively.
Conclusion
The benefits of millets 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 offer powerful natural tools for coping with stress. Paired with a balanced and mindful diet, as recommended by Sridhar Laxman, these foods can help reduce stress, boost mental clarity, and improve overall well-being. As stress remains a pervasive issue, understanding how diet influences our mental and physical health is crucial for creating a more balanced and resilient lifestyle.
