» Stress and Nutrition (August 2020 Focus on Food Article)

Picture of Miriam

I think it’s a good time to talk about stress and our nutritional health. You might be wondering how to stop stress eating and what foods to eat when stressed. Stress physiologically changes our bodies, but more importantly influences our behaviors (what we CAN control). Diet and stress is a very talked about topic these days; I know. First and foremost, stress will occur. All the time. It’s how we arm ourselves with self-care so we can be more resilient to the unexpected S*&^ storms that will inevitably occur. In addition, it’s critical we learn how to focus on how we can respond to stressors differently in a more productive/healthy manner (that’s not in this article, but it’s an important journey you must take). And… can we impact stress and eating? The answer is YES my friends.

stressed out

When we experience stress, numerous stress hormones, such as cortisol, are released. Stress hormones help fuel us for the “fight or flight” response by elevating our blood pressure, pulse, our blood sugar levels, and releasing fat from fat cells. This response was necessary for the survival of our cave dwelling counterparts.

The problem is… we overshoot. We no longer need the amount or frequency this occurs. So now we are left to deal with this archaic response.

When we are experiencing excess stress we might not feel rested, even after sleeping more than 8 hours. So we turn to caffeine, sugar, salt, and fat as energy-sustaining (and coping) substances.

Stressful Food Triggers

sprinkled donuts

Added sugar – You may have noticed that you crave added sugar when stressed out. This is not an off-the-wall coincidence. Excess cortisol lowers serotonin levels, prompting us to crave sugar and eat more of it. Weight gain can result from this altered chemistry. The more added sugar we eat, the more our blood sugar levels plummet, causing us to feel even worse. So just to be clear, this is not sugar coming from fruit or dairy (those are natural sources).
High saturated fat – high saturated fat diets (animal fats mainly) can also increase stress hormone levels. Cutting back on this kind of inflammatory fat can decrease cortisol levels.
High sodium intake – Adults and children with higher salt levels have correspondingly higher levels of cortisol. This indicates that salt may be having a detrimental effect on health by increasing cortisol levels.
Caffeine – Excess caffeine tends to linger in the body for hours, escalating the stress response. It can also lead to decreased mineral absorption. So stick to 1 serving a day (approximately 150mg which equals one cup of coffee) or less during times of increased stress.

Nutrients to Keep in Mind when Stressed

sliced fruit

Chromium, Copper, Iron, Zinc, Selenium and Magnesium – mineral absorption can be altered during increased levels of stress hormones.
Antioxidants – Vitamin E, C, and A. They too are affected by stress. Antioxidants can help regulate the immune system. I’m sure you are caring about that right now right?
B-Vitamins – Requirements for B vitamins increase slightly during times of stress. B vitamins help develop and maintain the nervous system which is in overdrive during times of stress. They also help convert calories from food into energy in the body.
Fiber – the digestive tract can also get hit hard during times of stress, causing constipation. So consuming fiber rich foods (fruits, vegetables, whole grains, dried beans) is important during times of stress.

So to help handle stress:

decaf coffee

Think twice before going for that 2nd or 3rd cup of coffee. At the end of the article you will find a stress reducing smoothie!
Cut back on added sugar.
Increase fiber through fruits, vegetables, beans, and whole grains.
Eat regularly throughout the day. Don’t wait until 2pm to eat your first meal… meal prep, plan, and take the food with you if you need to.
Include a variety of foods in your diet to help ensure a balance of vitamins and minerals. Don’t get lazy with the same foods ALL the time. Eat the in-season fruits and veggies and make sure you are varying your whole grains. There is more whole grain food out there than wheat my friends.

How To Not Let Stress Derail Your Health Efforts:

Find healthier options that fit in with your lifestyle, so you’re not tempted to fall back on fast food that don’t serve your body. And don’t wait until you are ravenous to choose which foods to eat. This means meal prepping on the Sunday for the week ahead and making sure you have a good mix of vegetables, meat, and carbs, stocking up on frozen veggies so you always have some on hand, or choosing to have healthy food boxes delivered once a week that take the stress out of deciding what’s for dinner. You can get the kids involved and chop lots of fruit for the week into portions, ready to go for a healthy snack (if they are old enough). My 3 year old and I pretend to chop together.
Another handy tip is to avoid the shops when you’re stressed or overly hungry. You will choose more foods that contain excess fat and sugar. Or do an online shopping order that can be delivered! You won’t be tempted with your eyes as much to the tangible items. OR… go to health food stores that literally push you to serve your body more (here in San Diego – Jimbo’s, Sprouts…).
AGAIN… PLAN PLAN PLAN. And prioritize yourself first. Yes you first mommies!!! What and when are you going to eat. This should be thought about prior to the day starting. Got it?! Ok good.

Do you see the message here? It’s all the planning and structure you need to lay out for yourself. FIRST. Then you can plan for your family. But you first, and really put in that planning time and stick to the structure. Especially during this random time.

I’m only saying this because it’s what I have needed to do and I see others around me struggling in a similar manner.

And… as a special treat I would like to introduce you to a Studio SWEAT family member Haley (our beloved Eric’s wife) who is a master at sustainability and homeopathic recipes and lifestyle. She inspires me weekly (you simply MUST follow her on Instagram):

stress free smoothie Haley with smoothie

Hi there! My name is Haley (@hippiehappyhaley on Instagram)! I’m a long time fan of Miriam, her nutritional wisdom, and Studio Sweat in general. I may be slightly biased because my husband Eric works there filming and editing all your amazing workout classes 🙂 Anyway, I’m here to share a stress-relieving smoothie recipe! It’s no stress because it’s simple, quick, and full of mood and immune boosting vitamins, minerals, and antioxidants. Fruit digests quickly and easily, so if you make this smoothie for breakfast you’ll be gently signaling to your digestive system that’s it’s time to get up and running smoothly. With this one delicious recipe you’ll knock out all of your daily-recommended omega-3, vitamin A, vitamin K, and manganese, and over half your daily-recommended fiber, B6, vitamin E, calcium, copper, and magnesium. You’ll also get more than one third of your daily-recommended omega 6, B1, B2, B3, phosphorous, and vitamin C, plus 9 grams of protein (according to https://cronometer.com/). Ready to get started? Make sure your fruit is ripe for maximum sweetness! This recipe makes one large serving or two small ones. Enjoy!