Too rushed or stressed to eat well? Think again!! Good nutrition is an important stress management tool. When our bodies are poorly fed, stress takes an even greater toll on our health. Nutrition and stress are interlinked. Here are some tips to eat well for academic success:
- Eat regularly. Your brain needs glucose to work at its best. Eating regularly throughout the day helps keep your blood glucose stable. Studies have shown that more stable blood sugar levels are associated with better academic performance.
- Get your unsaturated fats. Omega-3 fatty acids found in walnuts, flax seed and fish oil are associated with brain function. Deficiencies of this fatty acid can result in depression and/or anxiety.
- Eat your veggies. Fruits and vegetables contain vitamins and minerals like copper, zinc, manganese, and vitamins A, E and C. Leafy greens are especially good for you. These vitamins and minerals work to neutralize harmful molecules produced when your body is under stress.
- Add high-fiber foods. High fiber intake has been associated with greater alertness and decreased perceived stress. So add fiber-rich foods like oatmeal, nuts, beans, fruits and vegetables to your diet.
- Trade caffeine for more sleep. Caffeine leads to increased blood pressure and may make you anxious, especially if you are already prone to anxiety. While consuming caffeine may seem to help you concentrate better, some studies show that caffeine only restores what is lost through lack of sleep. Instead of turning to caffeine, try the natural grade booster – sleep!
- Stock up on nutrient-dense snacks. If you know that a stressful or busy time is approaching, prepare by stocking up on quick, healthy snacks. Aim to incorporate two food groups at snack time. Some examples are granola with yogurt, almonds and pretzels, carrots with hummus or a cheese stick with fruit.
Remember…
How you deal with stress matters. Sometimes people turn to unhealthy coping mechanisms such as eating/not eating, drinking excessive amounts of alcohol, etc. These are short term solutions that can create long term problems. Aim to be consistent with the basics of eating well, moving your body, getting adequate sleep, and enjoying your free time. Use constructive coping mechanisms like talking with someone you trust, journaling, meditating, etc. If stress continues to negatively impact your quality of life, consider getting help.
FAQs
How Chronic Stress Affects Eating Patterns. Chronic stress can affect the body's use of calories and nutrients in various ways. It raises the body's metabolic needs and increases the use and excretion of many nutrients. If one does not eat a nutritious diet, a deficiency may occur.
Can poor nutrition make your stress worse? ›
Low nutrient, high calorie foods increase stress in a couple of ways. “The lack of nutrients means your body does not have what it needs to keep itself running smoothly,” says Munder. “Plus unhealthy food usually contains substances that cause additional problems, which your body has to manage.”
Is there a relationship between nutritional choices and stress? ›
Chronic stress causes our bodies to release a hormone called cortisol, which increases our appetite. With stress eating, people often select foods that are high in sugar, salt and fat. This may be a result of elevated cortisol levels in combination with high insulin levels.
What is the relationship between stress and diet? ›
Chronic stress can therefore increase nutrient requirements, and also exacerbate deficiencies that already exist. Furthermore, during periods of prolonged stress, our food choices may alter, causing increased consumption of sugar and processed foods.
Can stress deplete nutrients? ›
Stress is perhaps one of the biggest anti-nutrients known to man, it is an energy-hungry process that can quickly deplete our nutrient reserves.
What foods reduce stress and anxiety? ›
turkey and other tryptophan-containing foods, such as eggs, dark chocolate, cheese, pineapple, bananas, oats, and tofu. nuts, especially almonds — an excellent source of vitamin E that may help prevent vitamin E deficiency, which is linked to mood disorders. chia seeds, which are a good source of omega-3s.
Why do we eat unhealthy when stressed? ›
During a stressful event, the body releases cortisol, a hormone that helps the body protect itself. However, if cortisol levels are elevated for a prolonged period of time, such as during repeated and constant stressors, this can lead to increased food consumption, fat storage and weight gain.
What food relaxes you? ›
Which Foods Help Reduce Anxiety?
- Avocado. Milan Krasula / Getty Images. ...
- Calcium-Rich Foods. nevodka / Getty Images. ...
- Eggs. ToscaWhi / Getty Images. ...
- Leafy Greens. 4nadia / Getty Images. ...
- Nuts and Seeds. fcafotodigital / Getty Images. ...
- Oranges. Alexander Spatari / Getty Images. ...
- Oysters. Pineapple Studio / Getty Images. ...
- Salmon.
Many things can lead to stress: bereavement, divorce or separation, losing a job or unexpected money problems. Work-related stress can also have a negative impact on your mental health. People affected by work-related stress lose an average of 24 days of work due to ill health.
Does eating together reduce stress? ›
Interestingly, sharing a meal with friends, family, or colleagues can offer numerous benefits, including stress relief. In the study, 91% of parents reported lower levels of stress in their family when they regularly ate together.
Include more whole grains, fruits and vegetables in your diet. They contain the vitamins and minerals your brain and body need to stay well. Include some protein with every meal. It contains an amino acid that your brain uses to help regulate your mood.
What is a good nutritional strategy for coping with stress? ›
High fiber intake has been associated with greater alertness and decreased perceived stress. So add fiber-rich foods like oatmeal, nuts, beans, fruits and vegetables to your diet. Trade caffeine for more sleep.
How can good nutrition fight stress? ›
Foods can help tame stress in several ways. Comfort foods, like a bowl of warm oatmeal, boost levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline, stress hormones that take a toll on the body over time.
What is the stress factor in nutrition? ›
Each one of these processes is subject to disturbance by many different kinds of unfavorable factors, namely, stress factors, which increase nutritional requirements by decreasing the absorption of essential nutrients, decreasing the digestion of food, and decreasing the intake of food.
How does stress affect metabolism? ›
Created by the adrenal glands located on your kidneys, cortisol is released when you're under stress. This sends your body into fight-or-flight mode, temporarily pausing regular bodily functions and slowing your metabolism. While this hormone is essential to survival, it can become harmful in excess amounts.
How does stress affect the ability to digest food? ›
The emptying of the stomach is delayed, which can lead to a stomachache, indigestion, heartburn and nausea.” As the stomach is slowing down, stress causes increased motor function in the large intestine. So at the same time that you're stressed, you might experience bowel urgency or diarrhea.
How does stress make you healthier? ›
Stress helps you meet your daily challenges and motivates you to reach your goals, ultimately making you a smarter, happier and healthier person. That's right. Good stress is vital for a healthy life. You may think any type of stress is bad, but that isn't the case.
