By ICOM’s Nutritional Therapist, Sara Canner
Most people experience stress at times. In today’s fast-paced world, managing stress is more crucial than ever. One often-overlooked factor influencing stress resilience is diet. There is a significant impact of diet on stress resilience and how specific food choices can help buffer against stress.
Understanding stress and its impacts
Stress is a natural reaction to pressure. It can stem from various sources, such as work, relationships, or financial obligations. When our bodies experience stress, they undergo several physiological changes, including increased heart rate and elevated cortisol levels. Chronic stress can lead to serious health problems like heart disease, anxiety, and depression, making it essential to manage stress effectively.
The role of diet in stress management
Did you know that what you eat can directly affect your body’s stress response? Diet plays a critical role in not only maintaining physical health but also in nourishing mental well-being. Research has shown that certain foods can enhance stress resilience, while others may exacerbate stress responses.
The dangers of processed foods
Many people turn to processed foods during stressful times, seeking comfort in sugary and fatty snacks. However, consumption of refined sugars and unhealthy fats can lead to blood sugar spikes and crashes, exacerbating feelings of anxiety and irritability. It’s crucial to limit the intake of processed foods to maintain stable blood sugar levels and overall mental health.
The gut-brain connection
Emerging research highlights the connection between gut health and brain health, emphasising the role of gut microbiota in mood regulation. Fermented foods and prebiotic fibres can support a healthy gut microbiome, which may help mitigate stress. Including yogurt, kefir, kombucha, and fibre-rich foods like fruits and vegetables in your diet is an excellent way to nourish both your gut and mind
Practical tips to enhance your diet for stress resilience
1. Plan ahead
Preparing meals in advance can help you avoid unhealthy choices when you’re overwhelmed. If you get home late from work, invest in a crock pot to have a slow cook casserole ready to come home to – or an air fryer for more instant results. Alternatively, choose something simple with a short prep time and minimal washing up, such as a salmon fillet or slice of quiche with new potatoes or a baked sweet potato, tenderstem broccoli and frozen peas.
2. Eat mindfully
Take the time to savour your food by eating slowly and focusing on the flavours. This practice can help reduce stress and increase satisfaction.
3. Stay balanced
Incorporate a variety of food types into your meals to avoid nutrient deficiencies.
4. Limit caffeine and alcohol
Both substances can increase anxiety levels. Moderation is key.
5. Snack wisely
Choose stress-busting snacks like nuts and seeds, fruits, or dark chocolate instead of sugary treats. Make room for magnesium-rich foods (magnesium creates energy and is known as ‘Nature’s tranquilliser) – almonds, cashews, Brazils, chia, flax and pumpkin seeds.
The key to unlocking a more stress-resilient version of yourself is often just a fork away!
Get in touch with Sara to find out more
To find out more, book an introductory call for a free 15 minute chat. In the call we can discuss what you’d like to achieve and how I can support you. Contact Sara here or phone 07584 024509.