Enrich's Guide to Stress and Nutrition

Encountering short or chronic periods of stress is a natural part of life. Stress can range from small problems like being late to bigger issues such as illness or work-related problems. No matter the problem, stress is stress! Stress can affect us both physically and mentally and when it is constant, it begins to take a negative and overwhelming control on our health and wellbeing. Following Enrich’s pillars of mindfulness and movement are great steps to take in trying to reduce our stress levels, things as simple as walking or journalling. However, today, in this article, we are going to be focusing on the Enrich pillar of nutrition. We are delving into the world of stress and nutrition and how the two are linked and showing you ways in which we can improve their interactions to boost your health and wellbeing!

How does being stressed impact what I eat?

Along with these reactions, high stress levels have a major influence our nutritional health. Chronic stress causes a major increase in the body’s metabolic needs and can increase the uptake of nutrient requirements in the body. However, stress triggers our drive for comfort food, and our bodies naturally gravitate towards processed foods/foods high in excess fat, sugar and salt. Along with being convenient to eat, when we include too many foods high in sugar, it can mess with our blood sugar levels. As a result, our cortisol levels increase and dysregulates our hormones that are involved in regulating appetite control. Cortisol is a steroid hormone that regulates our response to stress and metabolism and too much of it can lead to heart disease, depression, anxiety and many other chronic diseases.

If these eating behaviours become a pattern in your diet, it could cause weight gain and increase the risk of developing obesity, T2D, heart disease and other chronic diseases. Alternatively, stress can also go the other direction too and can cause a loss of appetite for an individual, it is all dependant on the person.

Do my food choices affect my stress levels at all?

Yes! There is a bidirectional relationship between stress and eating habits. As we have mentioned, stress influences our food choices/eating patterns. Conversely, poor dietary habits/overeating can increase stress levels, and this creates a vicious stress cycle that can be difficult to break. There are different nutrition strategies one can take to manage and or reduce stress levels:

• ‍Eat regularly and mindfully: Consuming enough food helps to maintain energy levels and mood, avoiding mood swings and fatigue when possible. Eating without distractions and focusing on your meals can reduce stress and emotional eating behaviours too.‍
• Balance: Including a source of protein, complex carbohydrates and healthy fats at each meal can help to stabilise our blood sugar levels and the impact of stress on our body’s functions.‍
• Increase Omega 3 Fatty Acids: Oily fish, like salmon and mackerel, are jampacked with Omega 3 FA which have been found to have an anti-inflammatory property and help reduce cortisol levels, in turn, reducing stress.‍
• Increase Whole Foods: Boosting the amount of fruit, vegetables and whole grains will significantly aid in reducing stress levels. These foods cause a slower rise in blood sugar which promotes stable energy levels and mood. Whole foods also provide many anti-inflammatory compounds such as fibre and antioxidants which help to lower cortisol levels and decrease risk of disease.‍
• Improve your Gut Health: Increasing the amount of gut healthy (those high in fibre) into our diets, will dramatically affect our gut. It will help us stay fuller for longer and regulate our bowel movements. Eating foods lacking fibre can cause loss of appetite and slow down digestion, leading to long term problems such as GI issues and IBS.  Our gut and brain closely interact, so looking after your gut health can also support you when suffering from mood side effects of chronic stress.
• ‍Minimising pro-inflammatory substances: Reducing ultra-processed foods, caffeine and alcohol can help our body to cope better in times of stress and reduce disease risk.‍
• Reduction in caffeine consumption: Caffeine consumption has a huge influence on stress levels. High levels of caffeine in the body causes our blood glucose to fluctuate, which increases our cortisol levels and confuses our appetite and hunger cues.

Are there any external factors that will impact my stress levels?

Yes, there are a few! Stress can be reduced by external factors such as exercising, drinking enough water and by practicing mindfulness. Taking a step back, slowing down and practicing forms of mindfulness can relieve feelings of stress, anxiety and even depression. Our day-to-day lives can be so hectic that practicing some form of mindfulness allows our bodies to slow down and helps us keep focus on what’s important to us. Any stress lowering activity such as meditation, journalling or even taking 10-15 minutes out of your day to practice a favourite hobby of yours will significantly reduce stress levels.

Overall, stress is a multi-faceted condition that is influenced by a variety of factors. When we know how to recognise its impacts, we can prioritise those things which actively manage stress and promote wellbeing. We can care for ourselves, nurturing our mental and physical health to bring our body back into balance.