Healthy Lifestyle For All

Fighting Stress With Nutrition

Julianne Downes, R.D.
Certified Weight Management Trainer

Eating a healthy diet is always important – but it becomes particularly essential during times of stress. Unfortunately, most of us find eating healthy is even more difficult when we're stressed. Usually when we're stressed, we rush around and feel like there's never enough time to get through our to-do list. As a result, healthy food becomes less of a priority and we turn toward convenience foods and carryout.

Stress affects the eating habits of each person in different ways. Some people may lose their appetite, forget to eat, or skip meals. As a result, their bodies must use stored energy. This is tough on the body anytime, but especially when it is stressed. Other people may overeat, continuing to eat whether or not they are hungry. Others simply make bad decisions, eating fast food and prepared frozen meals or drinking too much coffee and alcohol. All of these reactions to stress are bad for your health and may even increase stress.

When we are stressed, we need to focus even more on healthy eating in order to avoid destructive eating habits. Each of our bodies can react to stress in different ways, and if our bodies are deprived of important antioxidants, phytochemicals, vitamins, and minerals, health problems can take hold – raised blood pressure, decreased immune function, and digestive issues.

During times of stress, follow tried-and-true healthy-eating strategies. Eat plenty of different vegetables and fruits in a variety of colors. Decrease your intake of omega-6 fats found in corn, soybean, and safflower oils and increase your intake of omega-3 fats found in olive oil, vegetables, and salmon. These “healthy fats” help boost the body's immune system during times of stress, while the antioxidants found in fruits and vegetables help protect your cells from damage.

Remember, stress is part of life so we need to think carefully about how we respond to it. The best solution is to eat a healthy diet all the time – especially when we're stressed. Cut back on convenience and fast foods, caffeine, alcohol, high-fat foods, and sugar. Then, boost your intake of fruits, vegetables, and healthy fats.

At first it may not be easy to eat healthy foods when you are stressed, but keep trying! Remember, no one is perfect – so take supplements to make sure you're getting all the nutrients you need. Finally, use other avenues to manage stress like exercise, time planning, and relaxation techniques. In the end, your body will thank you!

Resource: Nutrition and Immunity, The Stress Response. Dales Ames Kline, MS, RD, LD, CNSD. January 2008.