Stress and Nutrition: Exploring How Diet Affects Mental Health
Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
Currently, we do not have a lot of information about the relationship between stress and nutrition. Experts believe that food and nutrition do not directly cause stress, nor are they the primary treatment for stress. However, under stress most people report that they eat differently. We might eat highly processed foods that are extra sweet, salty, or fatty, or even a combination of those things. We also have a stress response that releases hormones that may impact our sleep habits and digestion. Consequently, that may impact our ability to eat in a way that we prefer to support health.
Even though research linking nutrition and stress is limited, we know that our bodies require essential nutrients to function at their best. Whole plant food like whole grains, veggies, fruit, beans, lentils, nuts, and seeds contain a wide range of nutrients that we need to promote health. These foods include antioxidants, B-vitamins, and fiber that neutralize free radicals, decrease the perception of stress, and stabilize blood sugars. These foods also happen to be some of the best choices in a cancer protective diet as well.
In the Standard American Diet, snack choices tend to be highly processed with low amounts of nutrients. Under times of stress, we might tend to reach for these snack foods more regularly. While consuming highly processed foods here and there is not going to significantly harm our health, experts believe that eating these foods only worsens the feeling of stress. On the other hand, people who report eating more whole plant foods are less likely to report feeling depressed, anxious, or stressed.
If we strive to eat healthy, we need to plan for it. Mindfulness can help us tune into the way we interact with food during stressful times. We can empower ourselves by planning for stress and setting an intention to eat nourishing foods. If we are able to anticipate a stressful time, we can plan to have snacks with more nutrients available and within reach. Some of the best choices combine at least two of the three macronutrients, carbs, protein, and fats. For example, almonds and fruit or hummus with carrots will provide a high amount of nutrients.
Whole plant foods, like fruits, vegetables, whole grains, beans, nuts, and seeds provide essential vitamins and minerals like vitamins A, C, and E as well as magnesium, zinc, and copper. These nutrients often act like antioxidants to combat the effects of stress and may help to regulate inflammation related to stress. Eating a rainbow of colorful plant foods is one important step to eating enough of the recommended nutrients. Fiber in whole plant foods helps to balance our blood sugar levels and also support cognitive function while reducing fatigue. Some research has suggested that fiber in our diet may reduce the perception of stress.
An important nutrient in our nutrition and stress reducing toolbox is omega 3 fat. It is a type of unsaturated fat that is associated with brain function. One of its best-known properties is working like an anti-inflammatory agent. We find omega 3 fats in walnuts, ground flaxseeds, and fatty fish such as salmon, herring, and anchovies. Check this newsletter for a handful of ways to include more sources of omega 3 fats in tasty recipes!
How we cope with stress matters. Often, we might use mechanisms such as drinking excessive amounts of alcohol or binging on certain foods. These can be unhealthy ways to cope with stress because they may manifest into long term problems. The best-known effective ways to cope with stress are to get adequate sleep, move our bodies, enjoy our free time, and to emphasize nourishing whole plant foods regularly.
