Can your diet make you feel more stressed out?
When you're faced with chronic stress, your body needs to mobilize more energy stores for fuel. And that requires extra B vitamins, especially B6, and vitamin C. If you're not eating properly, you won't get extra nutrients your body needs when it's under stress.
But stress can also affect your diet. Stress can also make you crave foods and overeat. Stress hormones peak early in the morning and then begin to decline naturally. By mid afternoon you may feel a dip in energy and concentration. If you haven't eaten properly early in the day -- you've skipped breakfast, eaten a light lunch and grabbed the wrong afternoon snack -- you can feel starved by the end of day. The end result: stress overeating and weight gain.
And sometimes a high-stress lifestyle just leads us to make poor, on-the-fly food choices. When people feel stressed out, they don't take the time to plan their meals and snacks.
What foods should you eat more of when under stress?
Smart carbs. Pasta, whole grain breads, bran cereals, brown rice, sweet potatoes, legumes, and fruits should be the focus of your meals or snacks rather than protein. That's because stress can lower the concentration of serotonin, a brain chemical well known for its ability to make you feel calm and relaxed. Carbohydrate rich foods result in a greater amount of serotonin being released in the brain. But pick carbs that enter your bloodstream slowly so you get longer lasting energy.
Studies show that, among stress-prone individuals, higher carbohydrate diets result in increased levels of serotonin, reduced stress hormone levels, improved mental performance and a decreased stress-induced depression.
Salmon. Salmon is a great source of vitamin B6, a nutrient that's needed to synthesize the calming brain chemical serotonin. And salmon is packed with omega-3 fatty acids, healthy fats that help keep your blood vessels healthy – including blood vessels to your brain. Aim for 6 ounces per week.
Black beans. These are one of the very best sources of magnesium, a mineral that helps regulate levels of the stress hormone cortisol. Under stress, magnesium levels tend to get depleted, especially since most Canadians don't meet their daily requirements for magnesium. Add black beans to tacos, chili, salads, and soups.
Oranges. This is one of the top sources of vitamin C, a nutrient which is used to make stress hormones. Increasing your intake of vitamin C rich foods will also help keep your immune system healthy, which can help lower the risk of getting sick when under stress. One medium orange has 70 milligrams of vitamin C, a full day's worth for women.
Black tea. Some research suggests that drinking back tea can help you recover from a stressful event more quickly. One study compared people who drank four cups of tea daily for 6 weeks vs. a tea-like placebo. The tea drinkers reported feeling calmer and had lower levels of cortisol after a stressful situation.
Which foods can make stress worse? What should you avoid?
Sweets. A stressful day can make people grab chocolate, cookies and candy. But this is the type of food you want to avoid because they actually increase stress in the body. These foods cause a quick spike in blood sugar which can lead to a premature low blood sugar – low energy, irritability, headache and food cravings can result. And this increases the stress hormone cortisol. Snacking on sugary foods can also lead to overeating and snacking in the evening.
Avoid caffeinated beverages like coffee, especially if you have high blood pressure. Too much caffeine can cause nervousness and restless in anyone. But if you have high blood pressure caffeine the combination of caffeine and stress are additive and lead to larger increases in stress hormones and blood pressure. If you are under stress, avoid caffeine – especially if you have high blood pressure. If you're hooked on caffeine, cut back gradually over three weeks to prevent withdrawal symptoms such as headache and muscle soreness. Try a cup of chamomile tea, an herb well known for its calming effect.
Alcoholic beverages. Despite the fact that many people drink to relieve stress, alcohol actually induces the body's stress response by stimulating the release of stress hormones. Alcohol also interferes with sleep which leads to fatigue and suboptimal physical and mental performance. If do drink during stressful periods, limit yourself to no more than one drink per day.
Don't skip meals. Eat balanced meals throughout the day – three meals plus two snacks to help keep your blood sugar levels stable and, in turn, help reduce cravings, stress and tension.
