Written by Jolinda Johnson, Resilience Coach
Jolinda Johnson (M.S.Ed., CHHC) is an award-winning Certified Life Coach and Holistic Health Coach who specializes in burnout. She's obsessed with helping Women of Color get back their spark so they can go set the world on fire.
This article offers practical strategies for balancing your diet to support stress reduction and enhance mental well-being. Whether you're prone to stress eating or simply seeking a healthier lifestyle, you’ll discover the critical role nutrition plays in managing both physical and emotional stress.
Your diet may be feeding your stress
You wake up in the morning and can barely open your eyes without that first cup of coffee. You would love to have a proper breakfast, but you settle for a piece of toast as you rush out the door. Around 3 PM your energy starts to dip, so a candy bar gets you through. You’re utterly exhausted after a long day, so you can’t help but order takeout. And since you’re feeling a little on edge with everything you’ve had to deal with lately, you pour yourself a glass of wine to wind down before bed.
If this is your typical day, deep breath. You’re not alone; but you are under stress. That’s because what you eat can induce a physical state of stress in your body on top of the mental and emotional load you’re already carrying. When you’re feeling under pressure, overstretched, and under-resourced, it’s normal to reach for things that make it feel easier in the moment. Unfortunately, they tend to hurt us even more over the long term.
5 ways your diet causes stress
Can you relate? If so, here are five ways your diet might be contributing to your stress levels along with practical steps to mitigate the effects and optimize your well-being.
1. High sugar intake
Reaching for the sweet stuff can lead to spikes and crashes in blood sugar levels, which not only causes energy fluctuations but also triggers the release of stress hormones like cortisol. Over time, this can exhaust the body's stress response system, contributing to chronic stress.
Additionally, eating too much sugar can lead to insulin resistance. It’s estimated that 1 in 3 adults in the United States are insulin resistant and that this alone doubles the risk of major depressive disorder. Insulin resistance can also lead to the development of metabolic syndrome, a cluster of conditions including blood pressure, abnormal cholesterol levels, and excess body fat around the waist. Not surprisingly, metabolic syndrome significantly increases the risk of heart disease, stroke, and type 2 diabetes.
Opt for natural sources of sugar
Aim to include complex carbohydrates, protein, and healthy fats in your meals and snacks to ensure a slow and steady release of energy. When craving something sweet, opt for natural sources of sugar like fruits and root vegetables, which provide fiber and essential nutrients as well.
If you regularly struggle with afternoon energy slumps, try drinking a glass of water or two and see if that perks you up. Even mild dehydration slows everything down, from brain function to physical stamina. And while herbal tea can count towards your daily water intake, those multiple cups of coffee definitely do not.
2. Caffeine overload
While caffeine can offer a needed energy boost, excessive consumption can overstimulate the central nervous system, mimicking the body's response to stress. For reference, the upper limit is 400 milligrams (about 4 cups of coffee).
While you may not have to completely cut out your daily cup of joe, you may benefit from reducing or eliminating your caffeine consumption for a period of time. This is especially true if you’ve been noticing symptoms of burnout or chronic stress. Trouble sleeping, feeling anxious and jittery, or an uptick in digestive issues are all signs that it might be time for a change.
Gradually decrease your intake of caffein
If you’ve been dependent on caffeine for some time, it could take more than a week for withdrawal symptoms to subside. Gradually decrease your intake by half for the first five days, then down to 25 percent over the next three days until you eventually get down to zero.
Decaf coffee is always an option if you like the taste, or you could try one of the many coffee alternatives now on the market made with functional mushrooms and adaptogens that are caffeine-free.
3. Processed and fast foods
Highly processed foods often contain trans fats, sugar, and artificial additives that can all cause inflammation in the body. When these foods become a regular part of your diet, they can alter the body's stress response, making it more difficult to cope with stressors effectively. This can result in heightened sensitivity to stress and a decreased ability to recover from stressful events.
These foods can also have a negative effect on the gut microbiome, throwing off the balance of beneficial bacteria and eventually creating a state of dysbiosis. This can show up as gas, bloating, and other digestive issues, but perhaps more surprisingly as anxiety and depression too. Since there’s a direct communication pathway between the gut and the brain (the gut-brain axis), changes in gut health can directly influence both stress levels and mood.
Focus on whole foods
Focus on incorporating whole foods into your diet, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Just like trans fats increase inflammation, Omega-3 fats have been found to lower it, so definitely consider working in some wild-caught salmon, or even a humble can of sardines, into your weekly rotation.
Preparing meals at home allows for control over ingredients, so having a few simple go-to recipes for when you’re running low on time can also help to keep you on track. And if cooking really isn’t your thing, consider a meal delivery service that uses simple, high quality ingredients free of additives and preservatives.
4. Nutritional deficiencies
Lacking essential nutrients such as omega-3 fatty acids, magnesium, and vitamin B can negatively impact your body's ability to handle stress.
As mentioned above, Omega-3 fatty acids reduce inflammation and are also linked to lowered levels of the stress hormones cortisol and adrenaline. Research suggests that Omega-3s can improve emotional regulation, including aggressive behavior and reactivity.
Magnesium helps calm the nervous system, supports the production of GABA (a neurotransmitter that encourages relaxation), and can counteract the effects of elevated cortisol. Low levels have been linked to an increased risk of developing anxiety and depression and can exacerbate the body's stress response.
B vitamins, particularly B6, B9 (folate), and B12, are vital for producing neurotransmitters such as serotonin and dopamine, which help regulate mood. A deficiency can also affect energy levels, further contributing to the body's stress burden.
Include a variety of foods
Ensure your diet includes a variety of foods to cover all nutritional bases. Foods like fatty fish, nuts, seeds, leafy greens, and whole grains are rich in
stress-reducing nutrients.
If you’re concerned that you’re running low, consider taking a multivitamin or specific supplements to help. Just make sure to consult with your healthcare provider first.
5. Skipping meals
When you’re working under a tight deadline, or just fully engaged with something you’re really passionate about, it can be easy to start skipping meals. If you’ve ever gone through the day without eating very much, only to clean out your entire fridge when you get home, you know this strategy does more harm than good. Skipping meals can lead to low blood sugar levels, which triggers that infamous “hangry” feeling and can create a cycle of stress eating that further destabilizes your mood.
Eat regular, balanced meals
Aim to eat regular, balanced meals and snacks throughout the day to keep your blood sugar on an even keel. Planning meals in advance can help prevent the temptation to skip meals or reach for unhealthy convenience foods, and practicing mindful, intentional eating can make a big difference too.
Eating mindfully involves eating slowly and without distraction, allowing you to enjoy your food and recognize your fullness cues. Do your best to create regular meal times free of distractions so you can focus on your food and savor each bite.
Conclusion
As you can see, your diet plays a pivotal role in how your body and mind handle stress. By making mindful choices about what you eat, you can support your body's stress response, enhance your mood, and improve your overall well-being. Even though we may take them for granted, it’s the small, consistent changes to your diet that can have the most profound effects.
Which of the changes mentioned above are you ready to try?
Jolinda Johnson, Resilience Coach
Jolinda is the author of Resilience: 10 Ways to Recover from Burnout and Exhaustion, has been featured on the cover of Inspired Coach magazine, and was the recipient of the Beautiful You Coaching Academy CEO Shine Award in 2021. She’s also taken to the stage as a corporate speaker and can be found on the popular websites Healthline and Yahoo Finance.
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