There are many types of stress, some of which we can control and some of which we can’t. Stress can be caused by physical, emotional, or mental factors. Some of our lifestyle habits can increase or decrease the consequences of our stressors.
Food & Feelings
When was the last time you ate due to overwhelming feelings of stress? With all that is happening around the world, you wouldn’t be alone if it were very recent. Stress due to external factors, including world events, pressure from work, family, and deadlines, can all add up to make us feel overwhelmed.
When it comes to managing stress with food rarely do we reach for an apple. It is more likely to be sweet or savoury, high-calorie snacks that feel good at the moment and fade fast.
Stress-eating can be a hard habit to break, and according to David Neal, Ph.D., a psychologist and researcher,
Habits are 45 percent of daily life. They cause us to disregard rational or motivational drivers and instead be cued by context, automated actions, time pressure and low self-control.
Habits don’t change in a high-pressure situation. People default to what their habits are under stress, whether healthy or not.
Stress ramps up three major stress hormones: adrenaline, cortisol, and norepinephrine. This is designed to help us fight or flee, but long-term, this may increase the chances of developing endocrine disorders when hormones remain elevated over long periods.
We can’t eliminate stress, but we can change how we respond. If habits guide our responses, that is good news, because you can change a habit. It is not an easy, quick fix, but it is possible.
Exercise and nutrition are proven ways to limit the impact of stress on your health. Practicing healthy habits can make a difference. A more significant difference than any available wellness supplement.
Three ways that food and fitness impact stress:
- Regulation of Stress Hormones: Physical activity helps reduce levels of the body’s stress hormones, such as cortisol, while stimulating the production of endorphins—natural mood elevators that improve our sense of well-being. Regular exercise also improves sleep quality, which is important for managing stress.
- Nutrients: A balanced diet rich in vitamins, minerals, and antioxidants supports brain health and stabilizes mood. For example, foods high in omega-3 fatty acids (flax and walnuts), magnesium (leafy greens and nuts), and complex carbohydrates (whole grains) help regulate serotonin and dopamine levels, which can reduce anxiety and promote calmness.
- Improved Coping and Resilience: Regular physical activity strengthens our body but also enhances mental resilience. Exercise can be a healthy way to manage tension, while proper nutrition supports energy levels and cognitive function, making it easier to cope with daily stressors.
Stress is a certainty, we can’t avoid it and a little stress can provide motivation to change. The good news is that you can make new habits to manage your stress and these new habits are good for your brain and your body.
Change your mind, change your health,
Shayla
Eat better, live better and feel better.
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