In today's fast-paced world, stress is an unavoidable part of life. Whether it’s due to work deadlines, personal responsibilities, or unexpected life changes, stress can take a serious toll on our health, especially our eating habits. When tension rises, healthy eating habits may diminish. It can impact what we eat through cravings, overeating, or undereating. It can impact our motivation to cook or be physically active, and can even affect our immune response leading to colds or illnesses.
Anxiety symptoms can make you feel unwell. Coping with anxiety can be a challenge and often requires making lifestyle changes. Fortunately, there are several strategies you can employ to maintain a healthy diet and mitigate the negative impacts of stress on your well-being.
Understanding the Connection Between Stress and Diet
Stress and the digestive system are intimately connected. In the "fight or flight" response to stress, hormones tell the stomach to either shut down or speed up while the body responds to danger. That's why you lose your appetite or feel nauseated when you're in a dangerous situation. On the other hand, the milder anxiety of less-intense stress may trigger excess eating for distraction, comfort, or tension release. And when you're under stress, you're more likely to eat fast, to eat high-calorie foods, and to eat more often.
There is much truth behind the phrase "stress eating." The fact is, hunger is only a part of why we eat. Eating is also a way to distract ourselves, to relieve tension, and to give comfort. Studies show that women with high chronic stress levels tend to engage in emotional eating. In response to stress, about 38% of adults reported consuming junk food or overeating. But having too much of your favorite junk food only delivers a temporary boost.
During a stressful event, the body releases cortisol, a hormone that helps the body protect itself. With chronic stress, elevated levels of cortisol may cause cravings, particularly for foods high in sugar, fat, and calories, which may then lead to weight gain. Cortisol favors the accumulation of fat in the belly area, also called central adiposity, which is associated with insulin resistance and an increased risk of type 2 diabetes, cardiovascular disease, and certain breast cancers. It also lowers levels of the hormone leptin (that promotes satiety) while increasing the hormone ghrelin (that increases appetite).
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Negative changes in eating habits are a sign that all is not well in your life.
The Body's Response to Stress
Stress is any physical, mental, or emotional strain, and it can have serious consequences when felt over long periods of time. There are three main types of stress that may occur in our everyday lives: acute (a brief event such as a heated argument or getting stuck in a traffic jam), acute episodic (frequent acute events such as work deadlines), and chronic stress (persistent events like unemployment from a job loss, physical or mental abuse, substance abuse, or family conflict).
Our bodies react to all types of stress via the same mechanism, which occurs regardless if the stress arises from a real or perceived event. Both acute and chronic stressors cause the “fight-or-flight” response. A very small region at the base of the brain, called the hypothalamus, sets off the reaction and communicates with the body through the autonomic nervous system (ANS). This system regulates involuntary responses like blood pressure, heart rate, breathing, and digestion.
The ANS signals nerves and the hormone corticotropin to alert the adrenal glands, located on the top of each kidney, to release a hormone called adrenaline into the blood. Adrenaline (also known as epinephrine) quickens the heart rate and increases blood pressure so more blood circulates to the muscles and heart to support a boost of energy. More oxygen in the blood is available to the heart, lungs, and brain to accommodate faster breathing and heightened alertness. If stress continues, the adrenal glands release another hormone called cortisol, which stimulates the release of glucose into the blood and increases the brain’s use of glucose for energy. It also turns off certain systems in the body to allow the body to focus on the stress response. These hormones do not return to normal levels until the stress passes.
With acute stress, the event is brief and hormone levels will gradually return to normal. Chronic stress can affect the body’s use of calories and nutrients in various ways. It raises the body’s metabolic needs and increases the use and excretion of many nutrients. If one does not eat a nutritious diet, a deficiency may occur. Stress places a greater demand on the body for oxygen, energy, and nutrients.
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Practical Tips for Maintaining a Healthful Diet
Consuming a healthful diet is possible, even when your schedule is tight. Here are several actionable tips to help you maintain a nutritious diet during stressful times:
Plan Ahead: One of the best ways to avoid unhealthy eating during stressful periods is to plan your meals in advance. Whether you do your own grocery shopping or have your groceries delivered, meal planning sets you up to make healthy choices, especially in stressful moments. Take some time at the beginning of the week to find and prep meals or snacks that are easy to grab when you’re in a rush. This reduces the temptation to rely on fast food or vending machine snacks. Create a meal plan that includes healthy favorites and choose nutritious snacks so you’re less tempted to grab a bag of chips when you’ve got down time.
Stock your pantry with some of these items:
- Whole wheat pasta
- Low sodium canned beans and vegetables
- Canned fish
- 100% fruit juice boxes
- Dried fruit
- Nuts
Stay on Schedule: When you’re juggling work, home, and activities, keeping a consistent schedule can be hard. It’s easy to let regular mealtimes slip. If you can, try to keep a regular mealtime at least a few days a week. Eat regularly. Your brain needs glucose to work at its best. Eating regularly throughout the day helps keep your blood glucose stable.
Eat a Balanced Breakfast: Eat a breakfast that includes some protein. Eating protein at breakfast can help you feel fuller longer and help keep your blood sugar steady.
Read also: Weight Loss with Low-FODMAP
Choose Complex Carbohydrates: Carbohydrates are thought to raise the amount of serotonin in the brain. This can have a calming effect. Eat foods rich in complex carbohydrates, such as whole grains. Examples of whole grains include oatmeal, quinoa, whole-grain breads and whole-grain cereals.
Hydrate Adequately: Stress can mask thirst as hunger. Keep a water bottle nearby and aim for drinking 64 ounces of water a day (but your body may need more or less). Staying hydrated not only supports digestion but also helps improve mood and energy levels, both essential during tough times. If staying hydrated is something you struggle with, there are many foods such as celery, watermelon and cantaloupe that can help you stay hydrated and provide vitamins, minerals, and antioxidants. Drink plenty of water.
Limit or Avoid Alcohol: At first, alcohol may calm your body. But as your body processes the alcohol, you may feel edgy. Alcohol also can affect how well you sleep.
Limit or Avoid Caffeine: Stop drinking caffeine at least 10 hours before bedtime or don't drink beverages that have caffeine. Caffeine can make you feel jittery, nervous and more anxious. Trade caffeine for more sleep. Caffeine leads to increased blood pressure and may make you anxious, especially if you are already prone to anxiety. While consuming caffeine may seem to help you concentrate better, some studies show that caffeine only restores what is lost through lack of sleep. Instead of turning to caffeine, try the natural grade booster - sleep!
Pay Attention to Food Sensitivities: Certain foods or food additives can cause physical reactions that are not pleasant. These physical reactions may lead to shifts in mood.
Eat Healthy, Balanced Meals: Healthy eating is important for overall physical and mental health. Eat lots of fresh fruits and vegetables, and don't overeat.
Practice Mindful Eating: When overwhelmed, it can be easy to eat quickly. Slow down and practice mindful eating by paying attention to your food - its flavor, texture, and how it makes you feel. This combines making smart food choices, focusing on your meal, eating slowly and deep breathing. When we “stress-eat,” we eat quickly without noticing what or how much we’re eating, which can lead to weight gain. Mindful eating practices counteract stress by encouraging deep breaths, making thoughtful food choices, focusing attention on the meal, and chewing food slowly and thoroughly. This increases enjoyment of the meal and improves digestion.
Keep a Food Journal: Try to keep a food journal for at least seven days. Record what foods and beverages you eat along with the portion or amount and, most important, how you feel at the time. Were you very hungry, mildly hungry, or maybe not hungry at all?
Stock Up on Nutrient-Dense Snacks: If you know that a stressful or busy time is approaching, prepare by stocking up on quick, healthy snacks. Aim to incorporate two food groups at snack time.
Find Healthier Options: If you still feel the need for a snack, consider a lower-calorie, lower-fat option than what you may have previously chosen. Something sweet: Cut up an apple and spread some nut butter on it.
Watch Portion Size: Instead of taking the whole box with you, put a snack-size amount on a plate.
Include Stress-Reducing Foods: Certain types of foods that are rich in antioxidants, omega-3 fatty acids, or certain vitamins and nutrients can help us avoid some health consequences of stress.
- Antioxidants: These can help stop or delay damage to cells. Fruits and vegetables contain vitamins and minerals like copper, zinc, manganese, and vitamins A, E and C. Leafy greens are especially good for you.
- Omega-3 Fatty Acids: These can help fight against inflammation in the body, which is a stress response. Omega-3 fatty acids found in walnuts, flax seed and fish oil are associated with brain function. Examples of nutrients that improve blood flow include omega-3s (EPA and DHA), vitamin E and polyphenols found in red wine, blueberries and dark chocolate. Omega-3s are found in fish like salmon and tuna and also provide anti-inflammatory effects.
- Vitamins: Certain foods are high in nutrients like vitamins C, B6, and E that help bolster our immune system to offer extra protection during stressful times.
Get Your Unsaturated Fats: Get your unsaturated fats. Omega-3 fatty acids found in walnuts, flax seed and fish oil are associated with brain function.
Add High-Fiber Foods: High fiber intake has been associated with greater alertness and decreased perceived stress.
Lifestyle Changes to Support a Healthful Diet
Changes to your diet may improve your general mood or sense of well-being, but they're no substitute for anxiety treatment. Here are some lifestyle changes, such as sleeping better, getting more social support, using techniques that lower stress and getting regular exercise, also may help:
- Regular Exercise: Physical activity will help to lower blood pressure and stress hormone levels. Aerobic exercise like walking and dancing increases breathing and heart rate so that more oxygen reaches cells throughout the body.
- Meditation or Deep Breathing Techniques: Fast, shallow breathing and erratic thoughts occur in response to stress. Therefore, take slow deep breaths to reduce muscular tension, lower the heart rate, and calm the mind. Whenever you feel stressed, breathe slowly, focusing on each in- and out-breath. Through this simple act, your parasympathetic nervous system kicks in and can help you calm down. Add a short meditation practice to your daily routine. It can help lower stress levels and support other healthy habits. New to meditation? Get an app and try a quick guided mediation.
- Good Sleep Hygiene: Stress can cause a heightened sense of alertness, which delays the onset of sleep as well as cause interrupted sleep throughout the night. This can prevent one from entering the deeper sleep stages in which the body repairs and grows tissue and supports a healthy immune system. The REM (rapid eye movement) sleep stage in particular helps with mood regulation and memory. Aim for 7-9 hours of sleep a night by slowing down about 30 minutes before bedtime.
- Mental Health Counseling or Other Social Support: Feeling alone can add to stress. It can help to talk through feelings and concerns with a trusted individual. If your anxiety is bad or gets in the way of your daily activities or how much you enjoy life, you may need some counseling. This type of counseling is known as talk therapy, also called psychotherapy.
- Practicing Work-Life Balance: Use vacation and personal time, or just set aside an hour a day. Schedule fun activities or hobbies at least once a week.
- Take a Look at Your Lifestyle: Take some time to think of activities that you can do to help manage or reduce your stress levels. Choose things that don't involve food or beverages, such as exercising, reading a book, watching a favorite movie, or taking a hot bath, a long walk, or a bike ride. All these ideas can help you manage your stress and therefore reduce the stress eating.
The Importance of Prioritizing Mental Well-being
Make your mental well-being a priority. If stress continues to negatively impact your quality of life, consider getting help.