Stress! It can feel like a constant companion. While we all may be familiar with the feelings of stress, the effect on our eating and health can sometimes be a mystery. 

But what is stress? 

It is any physical, mental, or emotional strain, and it can have serious consequences when felt over long periods of time. It can impact what we eat through cravings, overeating or undereating. It can impact our motivation to cook or be physically active, an can even affect our immune response leading to colds or illnesses

So, what can we do? It’s easy to say: “Just be less stressed!” But if stress is here to stay (at least for a little while), we need options and tricks for managing it and staying healthy.

Tip 1: Listen to your body

Stress can be sneaky. In today’s world,, because we move so quickly from job to soccer practice to school and back again, it can be difficult to recognize when stress is straining our bodies. It is possible to not even recognize feelings of stress until the negative health effects have already started to set in. By listening to our bodies and recognizing when we are stressed, we can combat the health consequences of too much stress early on.

Ask yourself: How does my body tell me that I am stressed?

Tip 2: Don’t forget self-care

Taking care of ourselves when life seems all-consuming can feel like a low priority. When things get hectic, it is common to sacrifice sleep, mealtime or exercise to make up some extra time. These sacrifices can throw our bodies into survival mode. This can induce the fight-or-flight response, making it more difficult to sleep, avoid illness, or even relax when things calm down. It is important to make sure to eat regularly throughout the day and allow our body the rest it needs.

Ask yourself: What are some healthy ways that I might manage stress?

Tip 3: Eat stress-busting foods

While there may not be a miracle cure for stress, there are foods that both fuel and nourish our bodies, keeping our health on the right track.

1. Antioxidants; These can  help stop or delay damage to cells. Some examples include tea, blueberries, beetroot, beans, tomatoes, kale and even dark chocolate
2. Omega-3 Fatty Acids: These can help fight against inflammation in the body, which is a stress response. Some examples include nuts, flax and chia seeds, soy products and fish.
3. Vitamins: Certain foods are high in nutrients like vitamins C, B6, and E that help bolster our immune system to offer extra protection during stressful times. Some examples include citrus fruits, dark leafy green vegetables, bell peppers and garlic.

Tip 4: Watch out for stress-inducing foods

Certain foods can put strain on our bodies, or can exacerbate the stress response. Caffeine, for example, can affect sleep and cause dehydration. Alcohol can also dehydrate and acts as a depressant. Foods high in sugar and calories can leave us feeling bloated, sluggish and tired. 

Ask yourself: What kinds of foods am I drawn to when I feel stressed?

Follow these tips to help manage stress

Certain times in life can feel more stressful than others. The more we listen to our bodies and take care of ourselves, the lower the impact of stress on our health. Certain types of foods that are rich in antioxidants, omega-3 fatty acids, or certain vitamins and nutrients can help us avoid some health consequences of stress. Eating well can keep us on the right track, even when life gets hectic.