How to Fight Off Stress with Healthy Eating

At any age, stress is a normal part of life. Both young and old experience it from time to time.  While stress, in general, isn't easy to manage, it can become harder to handle as you get older. Older people tend to have less resilience to stress and often find their bodies responding differently to it than when they were younger. Stress has the potential to be especially overwhelming to them, and if not prevented or managed well, can contribute to many physical and mental health problems.

Exercise, breathing techniques and medication can help you keep stress at bay and reduce the impact it has on your health. But what a lot of people don’t know is the key role that nutrition plays in dealing with stress. How and what you eat can greatly affect your stress levels. Studies suggest that someone who regularly eats a healthy, balanced diet will be far less stressed than someone who eats unhealthy food.

A well-nourished body can cope with stress so much better. If you often find yourself stressed out and on edge, consider the following tips for healthy eating to help manage and lower your stress levels:

Eat a balanced diet. Balanced meals stabilise your energy levels to avoid mid-day slumps or dips that can throw off your entire day. They can also counterbalance the impact of stress to your body by strengthening the immune system and reducing blood pressure. Incorporate more of these energy-providing and stress-relieving foods into your meals:

·      Protein reduces cortisol levels (stress hormone) - lean proteins, such as eggs, beans and legumes, plain yogurt, chicken, salmon, cottage cheese

·      B vitamins provide the body with energy after a period of stress - bananas, prunes, avocados, leafy greens, nuts, meat, dairy products

·      Magnesium helps in relaxing muscles and reducing anxiety - Brazil nuts, spinach, beans and lentils, kale, whole grains

·      Complex carbohydrates enhance serotonin levels (mood-boosting hormone) - wholegrain bread, pasta, cereals, oats, brown rice, apples, radishes

·      Calcium can help reduce stress-related symptoms like muscle tension and anxiety - soybeans, sardines, low-fat milk, kelp, cheese, dark leafy greens, broccoli

Cut back on caffeine. Coffee, tea, some soft drinks and chocolate all contain caffeine. Caffeine is a stimulant and can increase your levels of stress hormones even if consumed in small amounts. It can also cause you to feel anxious and nervous, which can make stressful situations seem more intense. You don’t have to completely eliminate coffee and tea from your diet, but watching your caffeine intake, and drinking caffeinated drinks in moderation, would be a good start.

Avoid foods high in fat and sugar. Studies suggest that high consumption of processed fats can increase the chance of depression, and they state that people with diets rich in ultra-processed fats had a 58% higher risk of depression than those who ate whole foods. Sugar, on the other hand, can improve mood and provide a temporary sense of relief, but may just add to your long-term stress when your blood sugar levels crash.

Don’t skip meals. It is important to eat at regular times every day and to have portion-controlled meals to ensure your body receives the fuel that it needs to get through a stressful day. Skipping meals can make stress-related symptoms worse. You may get frequent headaches, chest pains, sleep troubles or digestive problems.

Gourmet Meals is your partner in healthy eating.

At Gourmet Meals, we understand the importance of healthy eating habits when it comes to lowering the risk of disease, improving one’s mood and easing stress. That’s why we strive to produce meals that are wholesome and well-balanced, and provide you with all the nutrients you need to thrive and stay healthy. Check our menu here to see our selection of nutritious and delicious, portion-controlled meals.

To find out more about Gourmet Meals, our competitive pricing, and the delivery options, visit our website at http://www.gourmetmeals.com.au.