Stress Eating: How Your Diet Impacts Your Workday
I’ve been there. You're a busy working woman juggling deadlines, meetings, and potentially family life on top of all that. Your to-do list is never-ending, you’re ‘rushing’ everywhere and stress seems to be your constant companion. When that 3 p.m. slump hits, you reach for the quickest, easiest snack to keep you going.
But what if I told you that what you eat could dramatically impact your stress levels, your productivity, and even your overall well-being?
The Science Behind Stress and Your Plate
It's not just in your head – stress and your diet are intricately linked. When you're stressed, your body releases cortisol, the "stress hormone." Cortisol can wreak havoc on your appetite, increasing your desire for sugary, fatty, and salty foods (1). These "comfort foods" might offer a temporary escape, but they ultimately lead to energy crashes, mood swings, and even more stress. Recent research has shown that perceived stress and how your body reacts to stress ("stress reactivity") can significantly influence unhealthy eating behaviours, including emotional eating and cravings for high-fat, sugary foods (2).
Furthermore, chronic stress can deplete essential nutrients like magnesium and B vitamins, which are crucial for maintaining a calm and focused mind.
Foods That Fight Back
So, what should you be eating to combat stress and fuel your workday?
Complex Carbohydrates: Opt for whole grains like brown rice, quinoa, and wholemeal sourdough bread. These provide sustained energy and help regulate blood sugar, preventing those dreaded energy crashes.
Protein: Include protein in every meal and snack. Chicken, fish, beans, and lentils help stabilise blood sugar and keep you feeling full and satisfied.
Healthy Fats: Don't fear the fat! Avocados, nuts, seeds, and olive oil provide essential fatty acids that support brain health and mood.
Fruits and Vegetables: Eat the rainbow! Load up on colourful produce packed with vitamins, minerals, and antioxidants to combat the negative effects of stress.
Stress-Proof Your Diet: Practical Tips for Busy Women
Plan Ahead: Meal prepping is your secret weapon. For example, spend some time at the weekend preparing ingredients for healthy lunches for the week ahead.
Smart Snacking: Ideally it’s good to give our digestive system a rest and not snack between meals. But that’s easier said than done. So keep some nutritious snacks like nuts, veggie sticks or whole fruit on hand so you can make a good choice if cravings hit. Although if you reach for fruit, remember to put some ‘clothes’ on it, e.g. protein and fat, so choose an apple with a small amount of cheese or some nut butter, or keep it simple and eat a few brazil nuts with your apple.
Hydrate: Dehydration can mimic feelings of stress and fatigue, you can also feel ‘hungry’ when actually you’re dehydrated. Keep a water bottle with you throughout the day.
Mindful Eating: Take a break from your desk to enjoy your meals. Focus on the taste and texture of your food, and avoid distractions like your phone or computer. Eating while stressed can make us feel bloated and uncomfortable as when our stress is high our bodies are not usually up for digesting.
Create space for you: It seems impossible when you’re busy but finding a little time to focus on yourself can pay dividends in the end. This could simply be finding an hour to plan your food or meal prep, time to go to the shops and get healthy things you want to eat, or working with a health coach to strategise and create a plan that’s actually going to work for you.
Taking Control of Your Stress: The Gut-Brain Connection
By making conscious food choices, you can take control of your stress levels, boost your energy, and improve your overall well-being. It's time to ditch the quick fixes and nourish your body and mind with the fuel it needs to thrive. Don't forget the crucial role of gut health in managing stress. Recent research emphasises the intricate connection between the gut microbiome and stress-related disorders (3) and suggests that targeting the gut microbiome with interventions like probiotics and prebiotics may improve stress resilience and mental well-being (4).
Ready to Take Charge of Your Well-being?
Contact me to find out how health coaching can support you to manage stress.
References:
Henselmans, M., de Niet, G., & Dijkstra, A. (2021). The effect of stress on food choice: A systematic review of the experimental evidence. Obesity Reviews, 22(4), e13132.
Mason, A. E., Farley, A., Nolan, S., O'Connor, D. B., & Conner, M. (2020). Stress and eating: The role of perceived stress and stress reactivity in unhealthy eating behaviors. Clinical Psychologist, 24(3), 265-274.
Alavi, N., Sharp, B., & Dugré, N. (2021). The role of the gut microbiome in stress-related disorders. Journal of Neurogastroenterology and Motility, 27(4), 526.
Salari, A. A., Mohammadi, M., Abdollahi, M., & Sahebkar, A. (2020). The gut microbiome: A potential target for the treatment of stress-related disorders. Journal of Cellular Physiology, 235(10), 6556-6567.