As we get back into our routines, it’s important to think about both our physical and mental well-being. We all get stressed for different reasons. It could be work, personal responsibilities or the ever-changing world around us.
It’s really important to find ways of managing stress effectively to keep ourselves well. It’s interesting to note that one of the most powerful tools we have at our disposal is nutrition. What we eat can have a big effect on our mood, energy levels and overall mental health.
In this blog post, we’ll look at how you can get back on track and reduce stress through mindful eating and making the right nutritional choices.
Understanding the connection between Nutrition and Stress
Before we dive into specific tips, it’s important to understand how our diet influences stress levels.
When we’re stressed, our bodies produce hormones like cortisol, which can affect lots of bodily functions, including gut microbiome regulation, which can potentially lead to gut health issues. If there’s an imbalance in gut bacteria, it may affect inflammation and hormone regulation, which can then lead to heightened anxiety and mood swings.
This creates a vicious cycle where stress impacts gut health and vis-versa, so it’s important to focus on nutrition and lifestyle changes to restore balance and manage stress effectively.
Bad eating habits can indeed make this worse, leading to a cycle of stress and unhealthy eating. On the other hand, a balanced diet rich in nutrients can help stabilise mood, enhance cognitive function, and improve resilience to stress. Key nutrients, including vitamins, minerals, antioxidants, and healthy fats, play a vital role in brain health and emotional regulation.
1. Prioritise eating whole foods
When stress hits, it’s common to reach for quick, convenient options like prepared meals or comforting junk food. However, making whole foods – things like fruit, veg, whole grains, lean proteins and healthy fats – a priority can really help you to manage stress.
- Fruits and vegetables are great for stress management. They’re packed with vitamins C and E, as well as antioxidants, which help to reduce oxidative stress. Try berries, oranges, spinach and kale for a boost of nutrients.
- Whole grains: Foods like brown rice, quinoa and oats provide complex carbohydrates that regulate serotonin levels, helping to keep your mood stable.
Eating a variety of whole foods is a great way to nourish your body and boost your mood.
2. Stay hydrated
Not drinking enough can leave you feeling tired, angry and unable to concentrate, which can make you more stressed. In my practice, many clients forget to drink the recommended 6-8 glasses of water a day because they get caught up in their busy lives.
“It’s important to stay hydrated. We often forget about this, but it’s crucial for optimal health.”
- Water: It’s a good idea to aim for at least eight 1.5 to 2 litres of water a day. If you’re active or spending time outside in hot weather, you might need to up your intake.
- Herbal teas: Chamomile and green tea are great for helping you unwind. Chamomile has a calming effect, while green tea contains L-theanine, an amino acid that helps you relax.
It’s a good idea to keep a water bottle close by, set reminders on your phone and eat foods like cucumbers and watermelon that help keep you hydrated.
3. Incorporate Omega-3 fatty acids
It’s important to include omega-3 fatty acids in your diet. These are essential for brain health and emotional well-being. Research shows that omega-3s can help to reduce anxiety and improve mood.
You can get your omega-3s from fish like salmon, mackerel and sardines. If you’re a vegetarian, you can get them from flaxseeds, chia seeds and walnuts.
Try to have two portions of fatty fish a week or add seeds and nuts to your meals every day. Adding these foods to your diet can help your mental health and help you manage stress better.
Salmon and Chia: have you tried the ultimate Omega-3 recipe?
4. Keep an eye on your caffeine and sugar intake
While caffeine can give you a quick boost, too much can make you more anxious and disrupt your sleep. Similarly, eating too much sugar can cause your blood sugar levels to spike and crash, which can make you feel irritable.
- Moderation is key: Try to stick to one or two cups of coffee a day, and have it in the morning if you can. If you’re feeling jittery or anxious, you might want to switch to herbal tea.
- Healthy Alternatives: Go for natural sweeteners like honey or maple syrup in moderation, and choose fruit for a sweet snack instead of candy or baked goods.
Keeping an eye on your caffeine and sugar intake can help you stay in a good mood and have plenty of energy.
5. Try Mindful Eating
Mindful eating is all about paying full attention to the experience of eating and drinking, both inside and outside the body. This practice can help you get on better terms with food and make mealtimes more enjoyable.
- Take your time and enjoy each mouthful. Chew thoroughly and enjoy the flavours and textures of your food.
- Switch off from distractions: It’s a good idea to try to eat without any distractions, like the TV or your phone. This can help you tune in to your body’s hunger and fullness signals.
“Mindful eating can help you make healthier choices by reducing stress related to food”
6. Snack Smart
The right snacks can help you stay focused and avoid feeling irritable during the day. It’s important to choose the right snacks to help you stay focused and reduce stress.
- Nutrient-rich choices: Nuts, seeds, yoghurt and hummus with vegetables are great choices. These snacks give you a good mix of healthy fats, protein and fibre to keep you going.
- Portion control: If you prepare portioned snacks in advance, you can avoid mindless eating and make sure you have healthy options to hand.
Smart snacking can be a real game changer when it comes to managing stress and keeping your energy up throughout the day.
7. Make sure you don’t skip meals
It’s important to eat regularly. Skipping meals can cause your blood sugar levels to drop, which can make you feel irritable and stressed. It’s important to eat regular meals to keep your energy levels up and your mood stable.
- Balanced Meals: Try to make sure your meals include a balance of carbohydrates, proteins and fats. For instance, a meal with grilled chicken, quinoa, and steamed vegetables is a great way to get a nutritious balance.
- Routine: It’s a good idea to have a routine when it comes to your meals. It’s important to find a meal schedule that works for you and your lifestyle. This could mean having three main meals and two snacks a day to keep your energy levels up.
- Intermittent fasting: While some people may find success with intermittent fasting, it’s important to be aware of potential issues.
There are a few things to look out for with intermittent fasting:
- One thing to look out for is increased hunger. If you skip meals, you might end up feeling really hungry, which could lead to you eating more than you should during mealtimes.
- Mood swings. Another thing to look out for is mood swings. Fasting for too long can make you irritable and affect your mood because your blood sugar levels are all over the place.
- You might also not get enough nutrients. If you don’t plan it right, fasting can lead to not getting enough nutrients, which can impact your overall health.
If you’re feeling stressed, it might be worth adjusting your eating window to suit your needs better. It’s important to listen to your body and trust your instincts.
Eating regular, nutritious meals can help you feel more in control and reduce stress. If you’re thinking about trying intermittent fasting, it’s a good idea to speak to a nutritionist first to make sure it’s right for you.
8. Seek Professional Guidance
If you’re feeling stressed or unsure about making dietary changes, it can be really helpful to chat with a registered nutritionist like me. I can give you advice that’s tailored to your own needs and help you put together a full plan for managing stress through nutrition.
- Personalised plans: I’ll work with you gradually to find the best way forward for you.I’ll help you identify which foods might be stress triggers and point you in the direction of some healthier options.
- Supplements: I can suggest supplements to give your diet a boost and help you see results faster.
- Functional Tests: Depending on what’s stressing you out or what symptoms you’re dealing with, we can run some functional tests to get to the root of the problem and help you feel better.
- Support and Accountability: Having a professional on your side can give you the motivation and support you need to reach your health goals.
In conclusion, as you get back into the swing of things, remember that what you eat can have a big impact on your stress levels and general wellbeing. If you make whole foods and smart snacks, stay hydrated, eat omega-3 fatty acids, eat mindfully and have a good routine, you can create a nutritious foundation that supports your mental health.
“Even small changes can make a big difference”
Just take it one step at a time and be kind to yourself as you work through this. If you get your nutrition and lifestyle right, you’ll be better equipped to handle life’s challenges, reduce stress and enjoy a healthier, more balanced life.
