DIET AND STRESS
The SURPRISING CONNECTION
TRIGGER WARNING: it could be rather stressful reading this blog about stress!!!
Ha-ha, obviously not my intention, but while we should know why stress matters, the important take-away is to know how we can manage and improve our resilience.
So here goes…
Hands up anyone who isn’t stressed, at least some of the time? Did you know that more than 80% of adults report feeling stressed regularly? Often stress can be unacknowledged – it can just become a normal part of our daily life.
DOES IT REALLY MATTER? YES!
Although feeling stressed in a crisis is the body’s way of protecting us and helping us to deal with an emergency, our lifestyles which place multiple demands on our time, attention and energy, along with a bombardment of information overload, mean that chronic, low-level stress is just normal for many of us.
Understanding SYMPTOMS
*Emotional tension, anxiety, irritability, mood swings, overwhelm
*Physical: headaches, muscle tension, fatigue, stomach issues
*Behaviour changes: over-eating or losing appetite, drinking more, difficulty decision-making
*Stress becomes a major cause of inflammation, immune dysfunction, weight gain, poor sleep, and makes us more susceptible to chronic disease.
Eek! I’d better stop there before it gets too stressful! The good news is that with some simple lifestyle hacks, we can become more resilient and better at managing stress
One often-overlooked factor influencing stress resilience is diet. Let’s explore how specific food choices can help buffer against stress, and enhance your capacity to deal with life’s challenges.
THE IMPACTS OF STRESS
Stress can stem from all kinds of pressure, such as work, relationships, or financial obligations. When we feel stress our bodies undergo several physiological changes, including increased heart rate and elevated cortisol levels. This should subside once the crisis is over, but chronic stress of day-to-day problems and the pace of busy lives mean our health can suffer, and lead to problems like heart disease, anxiety and depression.
NUTRITION AND STRESS MANAGEMENT
Did you know that what you eat can directly affect your body’s stress response? Diet plays a critical role in not only maintaining physical health but also in nourishing mental well-being. Research has shown that certain foods can enhance stress resilience, while others may make the situation worse.
THE DANGERS OF PROCESSED FOOD
Ever noticed how you reach for some chocolate or cake or a large glass of wine after a stressful day? It’s somewhat ironic that we are more likely to turn to processed foods during stressful times, seeking comfort in sugary and fatty snacks – the very things that can lead to blood sugar spikes and crashes, exacerbating feelings of anxiety and irritability.
Being aware of this means you can limit the intake of processed foods to maintain stable blood sugar levels and overall mental health.
On top of that, stress depletes nutrients – at a time when you need them most. So it’s especially important to focus on having better options to hand
THE GUT BRAIN CONNECTION
Emerging research highlights the connection between gut health and brain health, in particular the role of gut microbiota in mood regulation. Fermented foods and prebiotic fibres can support a healthy gut microbiome, which may help reduce stress. Including yoghurt, kefir, kombucha and fibre-rich foods like fruit, vegetables and legumes is a great way to nourish both body and mind.
PRACTICAL TIPS
1. Plan Ahead: preparing meals in advance can help you avoid unhealthy choices when you’re overwhelmed.
2. Eat Mindfully: take the time to savour your food by eating slowly and focusing on the flavours. You’ll enjoy your food more, find meals more satisfying, and reduce stress.
3. Stay Balanced: incorporate a variety of food types into your meals to avoid nutrient deficiencies.
4. Limit caffeine and alcohol: both substances can increase anxiety levels. Moderation is key.
5. Snack wisely: choose stress-busting snacks like nuts, cheese, fruits, or dark chocolate instead of sugary treats.
Where Do We Go From Here?
Click the link below for my free booklet on managing stress.
Meantime, if you’d like more detail on techniques and recipes to support you, then get in touch for a free chat about how I might help.