Managing Stress With Nutrition
“Not only did I save money, but I felt physically better and proud of myself."
I remember commuting to work and feeling like I had no time in my day to myself. I put my wellness on the back burner causing me to feel bloated, tired, and spent a lot of money on lunches.
It wasn’t long ago that I struggled with managing time, nutrition, and self-care. I created a goal - to try meal prepping to see if I could save money and feel better. Not only did I save money, but I felt physically better and had a mood boost as I felt accomplished and proud of myself.
An easy trap to fall into is feeling too rushed or stressed to take the time to eat properly. This has happened to all of us. However, we are doing ourselves a disservice by hitting the drive-thru or skipping a meal when we feel stressed out or crunched for time. As somebody who spent the last couple of years commuting for work, I understand feeling overwhelmed and crunched for time. However, I can also say that there was a huge difference in how I felt when I would stick to meal prepping compared to when I would buy lunches more often. Not only would I physically feel better but I felt good about myself for doing so and felt good when I’d check my bank account at the end of the week. Good nutrition is a vital stress management tool. Our gut and brain are constantly in communication with each other through the gut-brain axis. They’re connected physically, through the vagus nerve, and biochemically. Studies show they influence each other’s health and are in constant communication. This is why when you’re more stressed you face a lot of stomach issues such as constipation or diarrhea, indigestion, or heartburn. When we eat poorly, or not at all, stress will take an even greater toll on health, physically and mentally. Here at InsideOut, we will help you with your nutrition and stress so it can improve your overall health!
Nutrition Tips for Stress Management
Hydration: Dehydration is directly linked to higher cortisol levels. All of our organs including the brain require water to function, when we’re dehydrated our body isn’t functioning as well as it should be.
Cut out trigger foods: Refined carbohydrates found in chips, baked goods, and pastas cause our blood glucose levels to spike and crash causing us to experience more stress/anxiety symptoms. Alcohol is typically something we turn to after a stressful day, however, this is another trigger that should be cut out during a stressful period. Alcohol causes more cortisol to be released in our bodies and alters brain chemistry, raising our stress levels.
Eat regularly: Brains require glucose to function properly. Eating regularly helps stabilize blood glucose levels. This will also help stabilize energy levels in your body to get you through the day.
Meal Plan/Prep: Like I said, when we're feeling stressed out or crunched for time it feels easy to hit up a drive-thru, delivery, or forget about a meal, but we combat this through meal planning and prepping.
Focus on Macronutrients: If you frequent the gym you’ve probably heard a lot of weight lifters discuss their “macros”. This is a lot more than a trending term, macronutrients are the primary nutrients we need. Anyone trying to reduce stress/cortisol levels should eat a balanced diet of the three macronutrients. Our body requires carbohydrates (carbs) to fuel our energy levels. During times of stress, we should increase carb intake. Protein helps the body to build and repair. From a stress management point of view, hormones and neurotransmitters are made up of amino acids you get from protein. If protein in your diet is lacking you could face nutrient deficiencies that help with mood and how your brain operates. The third macro is fats. Don’t let the word scare you. Our body requires unsaturated fats to support brain function. Omega-3 fatty acids found in walnuts, flax seeds, and fish oil should be in your diet. When we are deficient in this fatty acid it can result in depression or anxiety.
Dietary Fiber: Decreases inflammation throughout the body and brain. Studies show people facing high stress or anxiety are experiencing higher levels of inflammation. High-fiber foods contain prebiotics that can reduce stress hormones in humans.
Fermented foods: These are a great source of live bacteria that will support gut health and function, leading to your body's ability to fight off stress.
As you can see, nutrition plays a vital role in being able to manage stress. For more information or guidance and support, reach out to the InsideOut team to get started on your wellness journey!
By: M. Di Tacchio