Stress is the body’s response to an event that is threatening, overwhelming or harmful. Sources of stress include fatigue, poor nutrition, sleep deprivation, lack of physical activity, illness and pain.
Research indicates that approximately 40 per cent of individuals increase their food intake when stressed; 40 per cent decrease their intake when stressed, and approximately 20 per cent of people do not change eating habits during stressful events. Stressful events appear to cause a shift toward choosing foods that are high in fat and/or sugar. For people in situations of repeated bouts of minor, but daily stress, the body stays in a chronically activated state which may lead to weight gain, over time.
Since stress is often unplanned and unavoidable, keeping nutrition in check during these tough times may be a positive way to manage complex circumstances. Here are some strategies for managing nutrition during stressful events.
Eat balanced meals at regular times, including planned snacks.
Eat three meals daily, spaced at equal intervals over the day. Eat breakfast within 30 minutes of waking up; include a source of lean protein and a whole grain in each meal. Keep fruit and veggies (fresh or frozen) around to help ensure you consume these antioxidant-rich foods, which are essential during times of stress. Plan for snacks, such as nuts, fruit, yogurt and whole grain crackers and cheese. Snacks can provide important nutrients, take the edge off hunger and help decrease cravings when you’re stressed.
Keep it simple.
A bowl of vegetable soup and a grilled cheese sandwich; a veggie omelette with whole grain toast; whole wheat pancakes topped with yogurt and frozen fruit – all easy to prepare, delicious and healthy meals! These meals may also be the perfect end to a stressful day. Keeping foods around for quick, simple meals can make the difference between a healthy dinner and a run through the fast-food drive through. Make a list of your favourite healthy comfort meals and keep a few staples in your pantry for busy days.
Avoid the fast food run/vending machine.
Whether you experience stress daily, try to keep healthy snacks on hand. A bag of nuts, some dried fruit and bottled water in the car can provide a much needed healthy snack and help you avoid fast food and vending machine options.
Limit caffeine.
Caffeine may disrupt sleep, making stress even more difficult to manage. Choose caffeine-free foods and beverages after mid-day. Sleep deprivation is, on its own, a common chronic stressor that may contribute to increased risk for obesity and other chronic illnesses. It is estimated that roughly 30 per cent of us sleep less than six hours per night, potentially leading to stress caused by sleep deprivation.
Don’t use food to manage stress.
When experiencing stress, try to take time out for a walk, some deep breathing or yoga. Use music, reading or comedy to help you de-stress. Journaling, colouring, painting or other creative outlets have also been shown to decrease the body’s stress response.
Go easy on your gut.
Coping with stress can lead to changes in digestion. For some, things may speed up; for others, digestion might grind to a halt. Avoid high fat, highly seasoned foods during times of stress. Include fruit and veggies daily, and consider the use of a natural probiotic, such as yogurt or kefir, to keep the gut healthy.
Stress is a normal part of life, but left unmanaged, it can have a lasting negative impact on health and nutrition. Expecting the unexpected is one of the best ways to manage stress. Plan a few simple meals, keep a few healthy snacks handy and look for ways to de-stress without food.
For more information, visit www.amillerrd.ca or email andream@live.ca.
