Nutrition plays a crucial role in managing stress. I did my best to look at the research. Here are some of the items noted and below are my attempts at giving more meaning to the research statements. Eating for stress management involves choosing foods that nourish your body and support your overall well-being, as well as adopting healthy eating habits that can help alleviate stress. our body’s ability to cope with stress and promote overall well-being.
- Research indicates that diets have significant effects on stress tolerance and overall health (Oliva-Teles, 2012).
- An unhealthy but palatable diet may reduce the impact of stress exposure (Eudave et al., 2018). Moreover, high-fat and high-sugar diets, in combination with psychological stress, can disrupt metabolic and inflammatory gene networks, leading to behavioral deficits (Rodrigues et al., 2017).
- Incorporating stress-mitigating nutrients and compounds like amino acids, essential fatty acids, and vitamins into diets can be a promising strategy for stress management (Ciji & Akhtar, 2021).
- Pregnant women with preeclampsia who aimed to improve their nutrition, particularly through dietary supplements, experienced decreased stress levels (Malakouti et al., 2015).
- Lifestyle adjustments, including nutrition and stress management, have been identified as key themes in managing conditions like multiple sclerosis (Elkhalii-Wilhelm et al., 2022).
In simpler terms, what you eat can affect how well you handle stress. Different types of food can have a big impact on how your body deals with stress and how healthy you are overall. For example, eating unhealthy but tasty food might make stress feel less intense. However, diets high in fats and sugars, especially when combined with stress, can mess up how your body works and even lead to depression, impulsivity, and absenteeism.
On the flip side, including certain stress-reducing nutrients in your diet, like amino acids, essential fatty acids, and vitamins, can be a good way to manage stress. These nutrients can help your body cope better with stress and stay healthy.
So, paying attention to what you eat and making sure you include stress-relieving nutrients in your diet can be a smart strategy for handling stress and staying healthy.
Above we heard that including stress-reducing nutrients like amino acids, essential fatty acids, and vitamins in your meals can be a great strategy for managing stress effectively.
Avoiding high-fat and high-sugar diets means limiting meats, oils, fats, and simple carbohydrates. Instead, opt for a diet rich in fruits, vegetables, grains, and legumes. These dietary choices can support your body in handling stress more effectively.
Furthermore, incorporating fermented foods into your diet can have beneficial effects on your gut microbiota and overall health, which can indirectly impact how your body responds to stress. Additionally, maintaining a healthy eating pattern and avoiding overeating during stressful times can help prevent negative metabolic disturbances associated with stress and obesity.
I am going to assume I am not the only one who does not know what an amino acid is also still wondering what to limit and what to choose more of!
The research-backed advice is to focus on INCLUDING the below categories in your diet:
Amino Acids
Amoni acids are found in foods such as poultry, fish, eggs, dairy products, legumes (like beans and lentils), nuts, and seeds.
Essential Fatty Acids
Sources of essential fatty acids include fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, walnuts, and hemp seeds.
Vitamins
Foods high in stress-relieving vitamins include citrus fruits (like oranges and grapefruits), leafy green vegetables (such as spinach and kale), bell peppers, sweet potatoes, and berries.
Fruits, Vegetables, Grains, and Legumes
Aim for a variety of fruits (such as apples, bananas, and berries), vegetables (such as broccoli, carrots, and bell peppers), whole grains (such as brown rice, quinoa, and oats), and legumes (such as chickpeas, black beans, and lentils).
Fermented Foods
Incorporate fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha into your diet.
Establish Healthy Eating Patterns
Establishing healthy eating patterns is crucial for overall well-being and stress management.
Balanced Meals
By focusing on balanced meals that incorporate a variety of nutrient-dense foods, individuals can ensure they are receiving all the essential nutrients necessary for optimal health. Include a mix of carbohydrates, proteins, and fats in each meal. (This helps with maintaining stable blood sugar levels and energy levels as well as aiding in digestion and gut health.)
Limit caffeine and alcohol
While caffeine and alcohol can provide temporary relief from stress, they can also exacerbate feelings of anxiety and disrupt sleep patterns. Limit your intake of caffeine and alcohol, especially in the evening, to promote better sleep and overall stress management.
Stay hydrated
Dehydration can contribute to increased stress levels and fatigue. Make sure to drink plenty of water throughout the day to stay hydrated and support your body’s natural functions.
Practice mindful eating
Take time to enjoy your meals and pay attention to your body’s hunger and fullness cues. Eating mindfully can help reduce stress by promoting relaxation and allowing you to savor the flavors and textures of your food.
Avoid processed and sugary foods
Processed foods and sugary snacks can lead to energy crashes and fluctuations in blood sugar levels, which can contribute to feelings of stress and irritability. Opt for whole, unprocessed foods as much as possible to support stable energy levels and mood.
Plan and prepare meals ahead of time
Planning and preparing meals ahead of time can help reduce stress by ensuring that you have nutritious options readily available when hunger strikes. Batch cooking and meal prepping can also save time and make healthy eating more convenient.
3 Days of Meal Ideas
Here are three days of menu ideas for breakfast, lunch, and dinner that focus on supporting optimal stress management through nutrient-dense foods to get some ideas.
Day 1
Breakfast
Greek yogurt topped with mixed berries, chia seeds, and a sprinkle of almonds.
Green tea or herbal tea.
Lunch
Quinoa salad with mixed vegetables (bell peppers, cucumbers, cherry tomatoes) and grilled chicken.
Side of hummus with carrot and cucumber sticks.
Water with a slice of lemon.
Dinner
Baked salmon with a side of roasted sweet potatoes and steamed broccoli.
Mixed green salad with avocado, walnuts, and a light vinaigrette dressing.
Herbal tea or infused water.
Day 2
Breakfast
Oatmeal topped with sliced bananas, walnuts, and a drizzle of honey.
Freshly squeezed orange juice.
Lunch
Whole grain wrap with grilled vegetables, hummus, and feta cheese.
Side of mixed green salad with a variety of colorful vegetables.
Water with cucumber slices.
Dinner
Lean turkey chili with kidney beans, tomatoes, and bell peppers.
Quinoa pilaf with sautéed spinach and mushrooms.
Herbal tea or decaffeinated tea.
Day 3
Breakfast
Whole grain toast with avocado smash and poached eggs.
Mixed fruit salad (pineapple, berries, kiwi).
Green tea or matcha latte.
Lunch
Mediterranean-style lentil soup with a side of whole grain bread.
Greek salad with feta cheese, olives, and a lemon-olive oil dressing.
Water with mint leaves.
Dinner
Grilled chicken breast with a side of roasted Brussels sprouts and quinoa.
Steamed asparagus with a squeeze of lemon.
Herbal tea or chamomile tea.
Prefer a shopping list?
By stocking up on these nutrient-dense foods, you can ensure that your meals are rich in essential nutrients. You can get creative with what you have and what you like.
Here is a shopping list of foods that support optimal stress management through nutrient-dense options:
Shopping List
Proteins
Chicken breast
Turkey
Salmon
Eggs
Greek yogurt
Whole Grains
Quinoa
Oats
Whole grain bread
Brown rice
Fruits
Berries
Bananas
Oranges
Avocado
Vegetables
Spinach
Broccoli
Bell peppers
Carrots
Cucumbers
Legumes
Lentils
Chickpeas
Hummus
Nuts and Seeds
Almonds
Walnuts
Chia seeds
Flaxseeds
Healthy Fats
Olive oil
Avocado oil
Dairy
Feta cheese
Greek yogurt
Herbs and Spices
Mint
Basil
Cinnamon
Turmeric
Beverages
Green tea
Herbal tea
In conclusion, by following dietary guidelines that emphasize the importance of nutrient diversity and balance, individuals can support their overall well-being and enhance their ability to cope with stress effectively. Related and impactful benefits include the promotion of overall health, the reduction in risk for chronic diseases, regulation of blood sugar levels, optimal digestion, sustained energy throughout the day.
By paying attention to what you eat and making informed dietary choices, you can support your body in effectively managing stress and promoting overall well-being. And as we know, the overall management of stress is essential for optimal health and well-being.
References:
Ciji, A. and Akhtar, M. (2021). Stress management in aquaculture: a review of dietary interventions. Reviews in Aquaculture, 13(4), 2190-2247. https://doi.org/10.1111/raq.12565
Elkhalii-Wilhelm, S., Barabasch, A., Riemann-Lorenz, K., Kofahl, C., Scheiderbauer, J., Arnade, S., … & Heesen, C. (2022). Experiences of persons with multiple sclerosis with lifestyle adjustment–a qualitative interview study. Plos One, 17(5), e0268988. https://doi.org/10.1371/journal.pone.0268988
Eudave, D., BeLow, M., & Flandreau, E. (2018). Effects of high fat or high sucrose diet on behavioral-response to social defeat stress in mice. Neurobiology of Stress, 9, 1-8. https://doi.org/10.1016/j.ynstr.2018.05.005
Malakouti, J., Sehhati, F., Mirghafourvand, M., & Rogaiyyeh, N. (2015). Relationship between health promoting lifestyle and perceived stress in pregnant women with preeclampsia. Journal of Caring Sciences, 4(2), 155-163. https://doi.org/10.15171/jcs.2015.016
Oliva-Teles, A. (2012). Nutrition and health of aquaculture fish. Journal of Fish Diseases, 35(2), 83-108. https://doi.org/10.1111/j.1365-2761.2011.01333.x
Rodrigues, M., Bekhbat, M., Houser, M., Chang, J., Walker, D., Jones, D., … & Tansey, M. (2017). Chronic psychological stress and high-fat high-fructose diet disrupt metabolic and inflammatory gene networks in the brain, liver, and gut and promote behavioral deficits in mice. Brain Behavior and Immunity, 59, 158-172. https://doi.org/10.1016/j.bbi.2016.08.021