In today’s fast-paced world, stress and anxiety have become common challenges that many individuals face regularly. People often turn to different solutions to combat these feelings, such as exercise, meditation, therapy, or medication. However, one often overlooked method for reducing stress is through food. Traditional Chinese cuisine, with its deep connection to balancing the body and mind, offers several foods that not only satisfy your taste buds but also help reduce tension and anxiety.

Rooted in Traditional Chinese Medicine (TCM), Chinese culinary practices emphasize the importance of harmony within the body, focusing on balancing the body’s energy, or “Qi,” and its cooling and warming properties. Foods are not only chosen for their taste but also for their health benefits, with many dishes designed to calm the mind, relieve stress, and improve mental well-being.

This article explores various Chinese dishes and ingredients known for their calming effects, how they work to reduce anxiety and tension, and how you can incorporate them into your daily diet for better mental health.

1. The Connection Between Food and Mental Health in Chinese Medicine

In Traditional Chinese Medicine, emotional health is directly linked to the balance of internal energies. Stress, anxiety, and depression are often seen as disruptions in the flow of Qi, and it is believed that these imbalances can lead to both mental and physical health issues. The key to addressing these issues lies in restoring harmony within the body through diet, lifestyle, and herbal treatments.

In TCM, foods are categorized by their properties: hot, warm, neutral, cool, and cold. These properties help address various health conditions, including mental health problems. Foods with cooling properties, such as certain fruits, vegetables, and herbs, can calm the mind and relieve stress, while foods with warming properties may invigorate the body and mind when necessary.

Herbs and ingredients commonly used in Chinese cuisine are specifically chosen for their ability to harmonize the body’s energies. Some ingredients are known to calm the nervous system, while others are used to nourish and fortify the body against the physical effects of stress and anxiety.

2. Key Chinese Foods That Help Reduce Stress and Anxiety

Ginger (Zingiber officinale)

Ginger is one of the most versatile and widely used ingredients in Chinese cuisine. It is known for its warming properties, but it also has calming effects on the digestive system, which can indirectly help reduce stress. Tension and anxiety often affect the digestive system, leading to symptoms such as bloating, nausea, and loss of appetite. Ginger helps to stimulate digestion and relieve these symptoms, which in turn can ease emotional stress.

Health Benefits:

• Improves digestion and alleviates nausea
• Reduces inflammation, which can help reduce the physical symptoms of stress
• Improves circulation and helps warm the body, promoting relaxation

How It’s Used: Ginger is commonly used in soups, stir-fries, and teas. For stress relief, a warm cup of ginger tea with honey can help soothe the mind and promote relaxation. Ginger is also a key ingredient in many herbal tonics used in Traditional Chinese Medicine to calm the body.

Goji Berries (Lycium barbarum)

Goji berries, or wolfberries, are highly prized in Chinese cuisine for their rich nutritional content and medicinal properties. In Traditional Chinese Medicine, goji berries are considered an effective remedy for restoring Qi, nourishing the liver and kidneys, and calming the mind. These berries are often used in soups, teas, and desserts.

Health Benefits:

• Rich in antioxidants and vitamins, especially vitamin C, which helps reduce the physical effects of stress
• Known to help stabilize mood and improve mental clarity
• Promote restful sleep, which is crucial for stress management

How It’s Used: Goji berries are commonly added to soups, teas, or congees (a type of rice porridge). They can also be used in desserts like sweet soups or mixed into smoothies for a nutritious boost. Goji berries can help reduce anxiety by nourishing the body and calming the mind.

Chrysanthemum Flowers (Chrysanthemum morifolium)

Chrysanthemum is one of the most commonly used flowers in Chinese herbal teas. Known for its cooling properties, chrysanthemum tea is often consumed to calm the mind and reduce stress levels. It is particularly popular during the warmer months for its refreshing and soothing qualities.

Health Benefits:

• Known for its calming effects, helping to reduce anxiety and promote relaxation
• Reduces heat in the body and helps to cool the mind
• Improves sleep quality and helps alleviate insomnia, a common side effect of stress

How It’s Used: Chrysanthemum tea is one of the most popular ways to consume this flower. To make chrysanthemum tea, simply steep the flowers in hot water, and optionally, add a little honey or rock sugar for sweetness. The tea can be consumed hot or cold and is an excellent choice for those seeking a natural remedy for stress and anxiety.

Lotus Root (Nelumbo nucifera)

Lotus root is another key ingredient used in Chinese cooking, particularly in soups and stir-fries. It has cooling properties, which help relieve internal heat and stress. Lotus root is also known for its high fiber content and ability to improve digestion.

Health Benefits:

• Calms the nervous system and reduces symptoms of anxiety
• Improves digestion and helps detoxify the body
• Rich in antioxidants, which help combat stress-induced inflammation

How It’s Used: Lotus root can be sliced and added to soups, stews, or stir-fries. It can also be pickled or used in salads. A popular dish is lotus root soup, which is often prepared with pork or chicken, and is believed to help calm the mind and nourish the body.

Jujube Dates (Ziziphus jujuba)

Jujube dates, also known as Chinese red dates, are used in many Chinese soups and teas. These dates are prized for their ability to improve blood circulation, nourish the body, and calm the mind. Jujube dates are especially helpful for those who experience sleep disturbances or feelings of anxiety due to stress.

Health Benefits:

• Help promote relaxation and reduce anxiety
• Improve sleep quality and treat insomnia
• Nourish the spleen and improve digestion

How It’s Used: Jujube dates are commonly added to soups, teas, or congees. They are also used in sweet soups, like red date and lotus seed soup, which is known for its calming and nourishing effects.

Chamomile (Matricaria chamomilla)

While not a traditional Chinese herb, chamomile is sometimes used in Chinese medicinal practices due to its well-documented calming effects. Chamomile is often incorporated into teas or taken as a supplement to help with sleep, stress, and anxiety.

Health Benefits:

• Reduces symptoms of anxiety and promotes a feeling of calm
• Improves sleep quality by helping the body relax
• Soothes digestive issues, which are often exacerbated by stress

How It’s Used: Chamomile can be brewed into a soothing tea, which can be enjoyed before bedtime to relieve stress and promote restful sleep. It’s also sometimes added to Chinese herbal mixtures for its calming effects.

Mushrooms (Reishi and Shiitake)

Mushrooms, particularly Reishi and Shiitake, are commonly used in Chinese cuisine for their medicinal benefits. Reishi mushrooms, also known as the “mushroom of immortality,” are used in Chinese medicine to reduce stress, improve sleep, and boost immunity. Shiitake mushrooms are also prized for their ability to support the immune system and reduce anxiety.

Health Benefits:

• Reishi mushrooms help the body adapt to stress by enhancing the immune system and calming the nervous system.
• Shiitake mushrooms are rich in compounds that support brain health and help improve mood.

How It’s Used: Mushrooms are often added to soups, teas, and stir-fries. Reishi mushrooms are particularly useful in herbal teas or broths, where their medicinal properties are most effective.

3. How to Incorporate Chinese Stress-Relieving Foods into Your Diet

Incorporating these stress-relieving Chinese foods into your diet is relatively easy. Many of these ingredients are available at local Asian markets, or you can even grow some of them at home, such as chrysanthemum flowers or goji berries. Here are a few simple ways to integrate these foods into your daily meals:

• Start your day with a calming tea: Consider drinking a cup of chrysanthemum, ginger, or chamomile tea in the morning to begin your day on a peaceful note.
• Prepare nourishing soups: Make soups using lotus root, goji berries, or jujube dates. These can be enjoyed as a main course or a comforting appetizer.
• Add herbs to your stir-fries: Incorporate ingredients like ginger, garlic, and shiitake mushrooms into your stir-fries for added flavor and stress-reducing benefits.
• Snack on goji berries or jujube dates: These fruits can be eaten as a snack or added to smoothies for an added boost of energy and relaxation.

4. Conclusion

Chinese cuisine offers a rich variety of foods and herbs that not only nourish the body but also help reduce stress and anxiety. By incorporating ingredients like ginger, goji berries, chrysanthemum, lotus root, and jujube dates into your meals, you can take advantage of the calming effects these foods provide. Whether you’re sipping on a soothing cup of tea, enjoying a nourishing soup, or preparing a stir-fry, Chinese cuisine offers a natural and delicious way to reduce tension, calm the mind, and improve overall well-being. Embrace the therapeutic power of food and discover how Chinese culinary traditions can help you lead a calmer, healthier life.