Here’s a quick stress relief smoothie recipe that will help you lower stress and calm your nerves.
How to Make Quick Stress Relief Smoothies
We’ve developed a simple and healthy stress relief smoothie recipe to bring the body back into balance. The goal is to promote and restore physiological function and increase resilience to the negative effects of stress and adversity.
Quick stress relief smoothies are blended drinks of fresh fruits, dark leafy greens, supplements, and a selection of extracts that will help you de-stress while energizing you and transforming your body from the inside out. Best of all — they taste great!
Tips for Making Stress Relief Smoothies
Before I show you how to make quick stress relief smoothies, I’ll share 3 important tips.
1. Choose Healthy Foods
Sounds like a no brainer, right? And yet it’s common enough to fill smoothies with too much fruit and no leafy greens. It’s also common to fill smoothies with artificial sweeteners, Stevia extract, and processed sugars.
Leafy greens are packed with nutrients, vitamins, minerals, antioxidants, and high-quality amino acids, making them critically important. Don’t leave them out! Leafy greens include spinach, kale, microgreens, romaine, Swiss chard, collard greens, cabbage, watercress, romaine lettuce, bok choy, and endive.
Dark fruits are important too. For one thing, they’re antioxidants. For another, the purple pigment in dark fruits contains flavonoids, including resveratrol, which can help decrease blood pressure. Resveratrol helps relax the arterial walls, decreases the pressure in the arteries, and promotes better circulation. Dark fruits also contain polyphenols, which can reduce the inflammatory response in the body.
2. Freeze Your Fruits
Want your quick stress relief smoothies to be thicker and less liquid-like? Freeze your favorite dark fruits like blueberries, blackberries, raspberries, strawberries, and elderberries. And if you choose to include banana, you can freeze it too!
Tip: You can also freeze your leafy greens in a freezer-safe bag. Just be sure to put your frozen greens straight into the blender (don’t defrost them before use).
3. Incorporate Supplements and Extracts
Supplements and extracts are herbs, vitamins, minerals, and other healthy substances you can add to smoothies. Quick stress relief smoothies incorporate the following supplements and extracts, all of which specifically help you manage day-to-day stress levels and help the body function normally during periods of trauma.
Ocimum sanctum (Tulsi, Holy Basil)
Used for thousands of years, Ocimum is prevalent in ancient Greek, Unani, and Ayurvedic systems of holistic health. It’s a powerful nootropic, adaptogen, and antioxidant. It’s known for supporting the immune system and helping to maintain the balance of the nerves. It can act as a tonic for the nerves and may help sharpen memory. Learn more about Ocimum here.
Vaccinium uliginosum (Bilberry, Bog Blueberry)
Vaccinium is a powerful nootropic, adaptogen, and antioxidant. It’s often used to rejuvenate the mind, support meditation, and increase clarity of thought. It’s believed to help with age-related cognitive issues and may reverse the cognitive decline some experience with aging. While it doesn’t appear to directly reduce stress or decrease cortisol, evidence suggests that it protects the brain from the effects of stress. Learn more about Vaccinium here.
Polygala tenuifolia (Yuan Zhi, Seneca)
Polygala is a powerful nootropic, adaptogen, and antioxidant. One of the 50 fundamental herbs used in Traditional Chinese Medicine, it’s regularly used to treat a variety of mental and stress-related ailments. It may help maintain the balance of the nerves when you’re under stress. Buddhist monks use it to support meditation and focus. Learn more about Polygala here.
Phyllanthus niruri (Chanca Piedra)
Sourced in the Amazon region of Peru, Phyllanthus has 100+ bioactive compounds. It’s a powerful antioxidant, a nootropic, and the world’s best synergistic adaptogen. No plant in the world offers more health benefits.
Phytochemically rich Phyllanthus can help the immune system and lymphatic system combat viruses and bacteria and reduce stress on the pancreatic system. In particular, it’s valued for its healing and rejuvenating powers. It’s an immunomodulator known for helping the body deal with oxidative stress, hypertension, and inflammation related to immune system imbalance. Learn more about Phyllanthus here.
Certain comfort foods such as oatmeal can reduce stress hormone levels and boost serotonin, which stimulates a feeling of calmness. Choose an oatmeal containing nutrients that can help reduce stress, such as B vitamins, magnesium, and fiber.
Research suggests omega-3 fatty acids may help protect against Alzheimer’s disease and dementia and may have a positive effect on gradual memory loss linked to aging. In addition, omega oil can reduce cortisol and adrenaline levels associated with stress.
Flaxseed is believed to fight heart disease, diabetes, and breast cancer. It supports specific areas in the brain, helping to reduce toxicity. It also helps to reduce low blood sugar, which may be one component that triggers stress.
Protein powder is an easy and convenient source of complete, high-quality protein.
Recipe for Quick Stress Relief Smoothies
Here’s our favorite stress relief smoothie recipe. (Makes 2 servings)
- 3 cups of leafy greens
- 2 cups of frozen dark fruits
- 1/2 banana (optional)
- 2 cups of liquid [flaxseed milk or unsweetened (vanilla) almond milk]
- 1/2 t Ocimum
- 1/2 t Vaccinium or Polygala
- 1/2 t Phyllanthus (optional)
- 1/4 cup of dry oatmeal
- 1 T omega oil
- 1 T flaxseed
- 1/4 cup (1 scoop) of high-quality protein powder (optional)
- Tightly pack 2 cups of leafy greens in a measuring cup and then toss into blender.
- Add liquid (flaxseed milk, almond milk, or water) and blend well.
- Add fruit and supplements. Blend again until smooth.
- Adjust the consistency to your liking — add more protein powder to thicken or add more flaxseed milk, almond milk, or water to thin it out.
- Pour into two glasses and enjoy your stress relief smoothies!
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