Harvard, Leafy Greens, and Stress Relief: What Caregivers Need to Know

Add the Color of the Month into your food selections.

As a life coach who works closely with caregivers and helping professionals, I’ve seen how easy it is to put your own well-being last on the list. Caregiving is deeply meaningful—but let’s be honest, it’s also physically and emotionally taxing.

While coaching focuses on mindset, emotional resilience, and creating sustainable habits, I often explore how everyday choices—like sleep, movement, and even food—can support your capacity to manage stress. That doesn’t mean giving advice outside my lane; I’m not a doctor or dietitian. But I do believe in sharing science-backed insights that you can explore, reflect on, and talk over with your healthcare providers if needed.

One area that’s caught my attention lately? The role of leafy greens in supporting stress resilience—something Harvard Health and other respected institutions have been exploring for years.

Let’s dive in.

🧠 Food and Mood: What Harvard Research Suggests

Harvard’s School of Public Health has published a growing body of research connecting nutrition to mental and emotional well-being. One of their takeaways is simple but powerful: our brains and bodies are deeply connected, and what we eat can influence how we feel.

They’ve highlighted how certain nutrients—like magnesium, folate, and antioxidants—can help support mood regulation and stress resilience. And leafy greens are one of the richest sources of these nutrients.

Reference: https://www.health.harvard.edu/mind-and-mood/food-and-mood-is-there-a-connection

🥬 What’s So Special About Leafy Greens?

While coaching focuses on the internal things, like boundaries, reframing, and non-clinical caregiver support, external supports matter too. And food can be one of those supports.

Here are a few key nutrients found in leafy greens and why they’ve been studied in relation to stress:

• Magnesium: Known to support the nervous system and possibly reduce symptoms related to anxiety. Found in spinach, chard, and beet greens.

• Folate (Vitamin B9): Plays a key role in neurotransmitter function, especially serotonin, which affects mood. Found in kale, romaine, and arugula.

• Vitamin C: Acts as an antioxidant and may help reduce the body’s inflammatory response to stress.

• Fiber: Supports gut health, which is closely tied to mental well-being through the gut-brain axis.

None of this is about perfection—it’s about recognizing what’s within your control during seasons when so much feels outside of it. Reference: https://www.nbcboston.com/news/business/money-report/a-harvard-nutritionist-and-a-neuroscientist-agree-this-is-the-no-1-food-for-a-healthy-brain/3303367/

💡 What This Means for You as a Caregiver

In coaching sessions, One question I will ask:“What small shift could support the version of you that shows up for others every day?”

Nutrition might not be the first answer that comes to mind, but for many caregivers, even a tiny change—like adding a handful of greens to one meal a day—can signal that you matter, too.

It’s not about being “clean” or “perfect.” It’s about supporting your energy, clarity, and stress resilience in practical ways.

Referene: https://nutritionsource.hsph.harvard.edu/stress-and-health/

Simple Ideas to Explore

Here are a few low-lift ways to work more greens into your day:

• Add a handful of spinach to your morning eggs or smoothie

• Throw arugula on top of a sandwich or soup

• Stir frozen kale or collards into pasta or stews

• Make a simple side salad with dinner, even if it’s from a bag

If this feels overwhelming, start with just one of these once or twice a week. Small steps, taken consistently, create real momentum.

⚠️*** One Important Note***

As a Life Coach, I don’t diagnose, treat, or prescribe—this isn’t medical or dietary advice. My intention is to share research-based information to support your personal reflection and encourage holistic self-care. If you have health conditions or specific concerns, please consult with a healthcare professional or registered dietitian.

You Can’t Pour from an Empty Cup—But You Can Refill It

Stress is part of the caregiving journey, but you don’t have to be consumed by it. Nourishing your body with real, whole foods—like leafy greens—can be one simple piece of a larger strategy to support your mental clarity, energy, and emotional balance.

So here’s your gentle reminder: you’re not just a caregiver. You’re a human being whose needs also matter.

Take what resonates. Leave what doesn’t. But know this: caring for yourself is not selfish—it’s a smart, sustainable act of leadership.