Stress
The ugly stepsister of achievement that wreaks havoc on almost every member of the human race. While most of us dread stressful situations or assignments, stress is often inevitable and can even be healthy. Under the right conditions, stress can motivate us to accomplish goals and perform daily tasks more efficiently. However, prolonged episodes of stress can have negative effects on your body, often leading to overeating and weight gaining.
During times of stress, the adrenal glands release a hormone called cortisol. Increased cortisol can make you feel more hungry and lowers metabolic rate. That means your body can begin to store more fat and lose muscle mass as a result. Combined, these effects cause abdominal weight gain and can ultimately lead to obesity.
In addition to the physiological effects, stress can also affect behavior. People under stress tend to consume high-fat and high-sugar foods, and for good reason. Research has found that these foods can suppress areas of the brain that produce feelings of stress, thus causing us to crave them as a counteractive measure. In fact, carbohydrates, such as pasta and bread, can boost serotonin levels, which makes us feel more calm.
Think about the last snack you reached for while balancing the stresses of work or a hectic personal life. Chocolate bar? While the increase in sugar and caffeine may provide you with a temporary high, a crash in mental energy is sure to quickly follow. Salty chips or crackers? These foods are processed carbohydrates that can lead to fatigue. A fat-laden cheeseburger? An increase in dietary fat will make you feel sluggish and over time the added calories will accumulate and can be redistributed to your abdominal area. Thus, the foods we crave during times of stress often compound the negative effects of stress.
To make matters worse, we often feel most stressed when we feel like we don’t have enough hours in the day to tackle our to-do list. At times like that, you may think there’s no way you have time to go to the grocery store to cook a nutritious dinner when you can easily swing by the closest drive-thru and satisfy your fat/sugar cravings after a long day at the office. This lack of time could also cause you to skip meals, prompting you to consume junk food later in the day to satiate your burning hunger.
Luckily, there is a way to take matters into your own hands! It is possible to fight off stress through a balanced diet that includes all of the necessary nutrients your body needs to perform well under such conditions. And best of all – it’s very easy to incorporate these foods into your daily snacks and meals. Listed below are some of the nutrients that your body depends on during times of stress, along with food sources that contain each nutrient.
Top 3 Stress Busting Foods
• Nuts & Seeds. Magnesium is the relaxation mineral! Critical for stress-regulation, magnesium is used to relax muscles, regulate heartbeat, and produce energy in cells. Sources include leafy greens (such as spinach or kale), almonds, cashews, soybeans, avocados, and brown rice.
• Fish & Lean Meat. B-Vitamins improve mood via control of neurotransmitters such as serotonin. They can also provide bursts of energy. Common sources include shellfish, salmon, eggs, poultry, and pork.
• Citrus Fruits. C Vitamins are depleted during times of chronic stress. In order to maintain a strong immune system, consume foods such as peppers, kale, kiwi, broccoli, strawberries, and oranges.
The Bottom Line
During times of high stress, it is crucial to fuel your body with foods that will help, not hinder, the way you feel mentally and physically. While stress may deplete your nutrients and ramp up your unhealthy cravings, consuming comfort foods and sugary treats will do nothing to ease your day-to-day stress. Snacking on things like fresh fruit and lightly salted nuts while staying hydrated will provide your body with just what it needs to get through another stressful day at the office.
Tara Gidus is the co-host of Emotional Mojo, a nationally recognized expert and spokesperson on nutrition, fitness, and health promotion and is quoted in a variety of media including television, radio, newspapers, magazines, and websites. Tara is the author of Pregnancy Cooking & Nutrition for Dummies (2012) and co-author of Flat Belly Cookbook for Dummies (2014).