When days get busy, we often start feeling overwhelmed, which can affect the way we eat. Without much thought, we go for high-sugar, high-fat comfort foods because they make us feel better – but only for a short time. When we consume these unhealthy foods, it causes our blood sugar levels to rise, then they crash, which can lead to feelings of frustration, anger, or sadness. When our stress is not maintained for long periods, we’re putting ourselves at risk for insulin resistance, obesity, and metabolic disorders.
How Foods Can Mitigate the Physical Impact of Stress
Stress can deplete nutrients over time. It triggers the release of vitamin C from the adrenal glands, which can lead to a deficiency. Vitamin C acts as an antioxidant, helping to battle the damaging effects of stress-related free radicals. Stress hormones need the B vitamins to help produce and release cortisol. High levels of cortisol can reduce our energy levels and affect our nervous system and mood regulation. Our bodies don’t store B vitamins, which impacts our health. Magnesium and zinc are also prone to depletion during stress. Magnesium has a calming effect and helps reduce stress. Low levels of zinc have been linked to depression. When we feel fatigued and less physically active, it becomes harder not to stress-eat.
Nutrition can help positively stabilize our mood when we eat a healthy, balanced diet that includes complex carbohydrates, lean proteins, healthy fats, and fiber. These kinds of foods help regulate our blood sugar levels and mood. Food rich in omega-3 fatty acids, such as salmon, walnuts, spinach, and almonds, helps reduce anxiety and promote calmness. Eating a healthier diet reduces inflammation in the body and helps mitigate the physiological effects of stress.
What About Stress Eating?
If stress eating has become a habit, we need to rewire our brains to recognize what we’re doing. Often, we may not even be aware that we’re doing it. Keeping a mindful eating journal when you’re feeling stressed can help. Write down what, where, and when you were eating, and whether you were truly hungry. Over time, your awareness will increase, and you’ll catch yourself before you stress eat and choose to do something else to cope.
To eliminate stress eating from our lives, we should create a plan for how to change it. For example, if there is a stress-eating habit, such as stopping at the donut shop for a flavored cream coffee, we need to alter that routine. We can make coffee at home and bring it with us, or brew a cup at work and take it home. Keeping healthy snacks on hand also helps regulate our moods.
Simple Ways to Mitigate Stress
Stress tends to build up in our bodies, causing tension and discomfort. If you can’t change the external situation in the moment, stand up and stretch your back or neck, move around, go for a walk. Stretching and moving help release stress. Look out a window or go outside for a minute or two to observe the trees or nature around you. Take a few deep breaths. Nature has a positive effect on us when we allow ourselves to connect with it.
Slowing your breathing can “trick” your body into thinking you’re going to sleep, which relaxes you. Try this quick breathing exercise: Close your eyes. Stare at the blackness of your eyelids. Slowly breathe in and out. Count each time you inhale and exhale. Continue until you get to ten.
It’s physically impossible to become more stressed and more relaxed at the same time. When you start relaxing – even just a bit – you reverse the cycle of growing more stressed or anxious.
Jane Grant, RDN, CD-N, has been a Registered Dietitian since 2005 and is trained in Integrative and Functional Nutrition to address the root cause of disease and help promote optimal health. Jane is the founder of Grant’s Nutrition and Wellness in Berlin, CT.
She can be reached at 860.357.2282 or admin@grantsnutrition.com. Visit: www.grantsnutrition.com and find us on Facebook and Instagram.