Can Nutrition Help You Manage Stress?
Are you tired, frustrated and having difficulty when trying to manage stress?
Life is often full of stressors whether it’s work, kids, or simply trying to find enough time in your day to relax and take a moment to breathe, but right now our stress is amplified. But, have you ever stopped to consider what role your diet could play in helping manage stress?
As an online school of holistic nutrition we offer several resources to help you teach your clients to get the most out of nutrition. Here at Edison Institute of Nutrition, teaching people to manage stress, through diet, is just one of the many things you’ll learn.
Let’s take a look at how diet can help you manage stress, and what you can do about it.
How Does Diet Affect Stress?
Most of us have experienced some level of stress eating. You might be tired, stretched thin, and searching for a little bit of comfort when you reach for your go-to chocolate bar or bag of chips. But, the foods you recently consumed can affect your stress levels, even before you feel those cravings.
Avoid going through the usual cycle of feeling stressed, reaching for junk food, and then feeling gross afterward. Begin by working on eating healthy foods in order to reduce the feeling of stress in your body. When you eat a healthy diet rich in nutrients, your body can get a healthful boost that helps you achieve mental clarity and a positive mood, which in turn, helps you to deal with life’s stressors.
Does Poor Diet Make Stress Worse?
We know that a good diet can be helpful when trying to manage stress; but, we should also consider how a poor diet, filled with junk food affects stress. It’s easy to feel the siren call of a tub of ice cream or a bag of chocolate chip cookies when we’re stressed. Unhealthy foods, like these, can actually make stress worse.
It’s known that when you first eat junk food as a response to stress, your body feels good, but that initial response doesn’t last long.
The more junk food you eat, the more likely you are to feel the negative effects (think sugar crashes and feeling slow and sluggish), which in turn can create a stressful effect on the body. Some studies have even shown that eating more junk food is linked to depression.
Why Do We Reach For Junk Food When Stressed?
When we are stressed, we have an innate response to find comfort. One of the easiest ways to do that is to eat sugary, salty, crunchy, or high fat foods. There are several reasons that we gravitate toward junk food when we’re stressed.
The first reason is the sensation that we get when eating these foods. This includes the smell of food, the taste, and how it feels in your mouth which is also known as orosensation.
The second reason is that junk food is manufactured specifically to get the right combination of salt, sugar, and fat that hits your brain’s pleasure centre and keeps you coming back for more. The brain likes variety and, as you eat the same foods over and over, it gets bored and wants something to shake up your usual routine. Junk food is specifically designed to override your brain’s response by providing enough taste to be interesting, but not so much that the sensory response gets dulled over time.
What Foods Can You Recommend To Your Clients?
You might be reading this and thinking, okay, if junk food is bad for stress then what should I be eating instead? At Edison Institute of Nutrition, we have got you covered. You will learn about the variety of healthy foods that provide your brain with sensory satisfaction while also giving your body the nourishment it needs to better fight stress.
1. Water – First & Super Important
You’ve heard it before, staying hydrated is vital to healthy living.
Water has very real effects on the body and can help with headaches, satiety, and surprisingly, your mood. One study showed that people who initially had a low water intake experienced several benefits when they increased their water intake including feeling calm, satisfied, and filled with positive emotions.
2. Dark Chocolate
Chocolate is a known comfort food; but, if you want something to satisfy your craving, opt for dark chocolate. Select a minimum of 70% cacao over milk chocolate. Dark chocolate benefits brain health due to the flavonoids found in cacao which act as potent antioxidants.
One study found that an intake of 40g of dark chocolate per day over a period of two weeks was an effective way to reduce stress in women.
3. Citrus Fruits
You might already know that when you are stressed out, your brain releases cortisol, a hormone that increases your appetite and can lead you back down the path of junk food. High levels of vitamin C have been known to reduce stress hormones, as well as, protecting your body’s immune function.
Citrus fruits are known to be high in vitamin C, so go ahead and make oranges, lemons, grapefruits, and limes a regular part of your diet. You can reap the benefits of all that extra vitamin C.
4. Peppermint
If you’ve experienced indigestion, you have probably reached for a nice cup of peppermint tea. It can also have benefits to help reduce feelings of stress.
Not only does peppermint help to calm your stomach, but studies have shown that, peppermint has an analgesic effect on the central and peripheral nervous system. Whether you enjoy it as a tea or in your food, clearly peppermint has some very real benefits.
5. Raw Fruits & Vegetables
We all know that getting more fruits and vegetables into our diet is the best way to help our overall health. You should also note that the way your fruits and veggies are served makes a difference. In this case, raw is best.
Fruits and vegetables are full of micronutrients, but these can be lost when they are processed by cooking or canning. In a study of over 400 adults, researchers found that subjects who had a regular intake of raw fruits and vegetables, as opposed to processed ones, reported reduced depressive symptoms, higher positive mood, satisfaction, and flourishing.
Some of the foods that subjects reported eating most often include carrots, bananas, apples, lettuce, dark leafy greens; such as, spinach, citrus fruits, fresh berries, cucumber, and kiwi.
Contact Edison Institute Of Nutrition
The above are all general recommendations, and it’s hard to go wrong by including them in your diet. However, there’s more to holistic nutrition than that. What happens if someone’s increased stress level is a result of a nutrient deficiency, or the presence of an illness, or other health disorder?
In that case, you’ll need to dig deeper.
At Edison Institute of Nutrition, you’ll learn about the many different workings of the human body, and how to recognize what someone needs.
You’ll learn:
- How the digestive system works
- Emotional factors related to eating
- The functions of different micro- and macro-nutrients
- How to recognize and correct nutrient deficiencies
- How to recognize disease, and what foods to suggest
- And much, much more
If you’re considering a career as a holistic nutritionist, consider Edison Institute of Nutrition.
To find out more, browse our website, or contact us today to speak with a member of our faculty. Contact Edison Institute of Nutrition today.
