Learning to Better Manage Stress Through Nutrition

Mental health
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Stress is pervasive in our lives, whether it's related to work, family, or personal challenges. These situations trigger physical and emotional reactions that can affect our well-being. While physical activity, meditation, and yoga are often highlighted for their calming effects, the importance of a healthy diet in managing stress also deserves attention.

In this article, you will see how adopting healthy eating habits can help reduce stress and improve your daily well-being.

Understanding the Connection Between Stress and Nutrition

A stressed man sitting in front of his computer, hands on his temples, showing signs of fatigue and tension.

The Effects of Stress on the Human Body

Stress has direct impacts on our body, especially when it becomes chronic. It can lead to increased blood pressure, sleep disturbances, and a weakened immune system, which can significantly harm our overall health. Understanding these harmful effects can motivate us to adopt effective strategies to manage stress daily.

The Role of Nutrition in Stress Management

Among these strategies, healthy eating can play a crucial role. A balanced diet doesn’t just provide the necessary nutrients for our body; it can also help stabilize energy levels, improve mood, and strengthen the immune system. By choosing specific foods, we can help alleviate the symptoms of stress and promote long-term well-being.

Foods to Prioritize for Reducing Stress

A colourful assortment of fruits, vegetables, fish, and other healthy foods arranged on a table.

1. Healthy Fats  

 Omega-3 fatty acids, essential for brain health, may reduce symptoms of stress and anxiety. They are found in fatty fish like salmon and mackerel, as well as in nuts and seeds such as chia and flax. The recommended daily intake of omega-3s is between 0,25 to 0,5 mg to benefit from their positive effects.

2. Proteins  

Proteins are crucial for the production of neurotransmitters like serotonin, which regulates mood. Consume lean meats like chicken and turkey, as well as plant-based sources like tempeh and chickpeas, to meet your body’s nutritional needs.

3. Vitamins and Minerals  

Certain nutrients, like vitamin C found in citrus fruits and red peppers, can boost the immune system. Magnesium, found in leafy greens and nuts, can help relax muscles and reduce the effects of stress. These nutrients are essential for maintaining adequate dietary intake and helping combat stress.

Try These Recipes from Our Registered Dietitians for Better Stress Management:

Eating Habits for Better Stress Management

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1. Eat Regularly  

Regular meals can help maintain stable energy levels and prevent stress spikes due to hunger. Plan your meals to avoid long periods without eating, which can exacerbate stress.

2. Eat Mindfully  

Mindful eating can help reduce stress by improving digestion. This practice involves savouring the present moment, eating slowly, and being attentive to hunger and fullness cues, which can lower cortisol levels, the stress hormone. To learn more about mindful and intuitive eating and its impact on our eating behaviours, read our Beginner’s Guide to Mindful and Intuitive Eating.

3. Moderate Stimulants  

Reduce your intake of caffeine and sugar, which can increase anxiety and stress. Opt for decaffeinated beverages like herbal teas and flavoured water infusions that can help you better manage your stress levels.

Better Manage Your Stress with the Help of a Registered Dietitian

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Adopting a balanced, nutrient-rich diet can significantly help in managing stress. Incorporate these tips into your daily routine to improve your overall well-being while still enjoying your meals. For personalized advice, don’t hesitate to book an appointment with a registered dietitian. Our healthcare professionals will be happy to assist you!

 

References  

  1. National Institute of Child Health and Human Development. (n.d.). Stress System Malfunction Could Lead to Serious, Life Threatening Disease. Retrieved August 6, 2024, from https://www.nichd.nih.gov/newsroom/releases/stress.  
  2. University of Warwick. (April 24, 2024). New research shows 'profound' link between dietary choices and brain health. ScienceDaily. Retrieved August 6, 2024, from https://www.sciencedaily.com/releases/2024/04/240424111638.htm
  3. Grosso, G., Pajak, A., Marventano, S., Castellano, S., Galvano, F., & Bucolo, C. (2024). Efficacy and safety of omega-3 fatty acids supplementation for anxiety symptoms: A systematic review and dose-response meta-analysis of randomized controlled trials. BMC Psychiatry, 24, Article 5881. Retrieved from https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-024-058…
  4. National Institutes of Health. (2023). Omega-3 fatty acids Health professional fact sheet. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ …;
  5. Gibson EL. Tryptophan supplementation and serotonin function: genetic variations in behavioural effects. Proc Nutr Soc. 2018 May;77(2):174-188. doi: 10.1017/S0029665117004451. Epub 2018 Jan 25. PMID: 29368666.
  6. Rajasekaran, A., Sivamaruthi, B. S., & Kesika, P. (2023). Immune boosting functional components of natural foods and its health benefits. Food Production, Processing and Nutrition, 5, Article 178. Retrieved from https://fppn.biomedcentral.com/articles/10.1186/s43014-023-00178-5
  7. Gómez-Ruiz RP, Cabello-Hernández AI, Gómez-Pérez FJ, Gómez-Sámano MÁ. Meal frequency strategies for the management of type 2 diabetes subjects: A systematic review. PLoS One. 2024 Feb 29;19(2):e0298531. doi: 10.1371/journal.pone.0298531. PMID: 38421977; PMCID: PMC10903815.
  8. Harvard T.H. Chan School of Public Health. (n.d.). Stress and health: The Nutrition Source. Retrieved August 6, 2024, from https://nutritionsource.hsph.harvard.edu/stress-and-health/
  9. Grosso G, Godos J, Galvano F, Giovannucci EL. Coffee, Caffeine, and Health Outcomes: An Umbrella Review. Annu Rev Nutr. 2017 Aug 21;37:131-156. doi: 10.1146/annurev-nutr-071816-064941. PMID: 28826374. 
  10. Liu C, Wang L, Zhang C, Hu Z, Tang J, Xue J, Lu W. Caffeine intake and anxiety: a meta-analysis. Front Psychol. 2024 Feb 1;15:1270246. doi: 10.3389/fpsyg.2024.1270246. PMID: 38362247; PMCID: PMC10867825.
Rosalie Dumont
Appointment Coordinator