8 Tips for Managing Stress by Healthy Eating

Managing our hectic lifestyles:

                                                       

In today's fast paced environment, overstimulation seems to be the order of the day.  Consequently, our physical, mental and emotional dimensions of health and wellness are adversely affected. However, we can very mindfully pause, step back and refocus on reducing our stress levels or, at the very least, learn how to effectively manage stress. 

Developing and maintaining healthy lifestyle habits are paramount to counteracting the daily stressors we face.  By incorporating regular physical activity, making adequate sleep a priority, and incorporating stress busting techniques such as a mantra, daily affirmations, meditations, abdominal breathing etc, we can certainly manage the impact of stressors on our health even when it is impossible to remove the actual stressors.  Of utmost importance is the realization that there is a strong relationship between quality of the diet (what we eat consistently on a daily basis) and our ability to manage stress effectively.

                                                                                  

                     Healthy Eating Tips for Stress                                                  Management:

1.  Pay attention to overall quality of meals. Incorporate balance into daily meals: Consume a variety of foods with a focus on whole foods which include a variety of brightly colored and green leafy vegetables, fruits, grains and plant protein and/or lean animal protein.  

2.  Pay attention to regularity of meal consumption.  The habit of skipping meals may result in hypoglycemia and resultant feelings of irritability.

3.  Complex Carbohydrates are important.  Complex Carbohydrates have a hypoglycemic effect and help in managing wide fluctuations in blood glucose levels.  In so doing, mood swings may be prevented.  Complex carbohydrates include fruits, vegetables and a variety of grain products.

4.  Omit if possible or limit alcohol intake. Alcohol contributes calories but not nutrients that are needed for physical and mental health.  By overconsuming alcohol, many beneficial nutrients are excluded.

5.  Pay attention to those omega-3 fatty acids that are found in food sources such as walnuts, flaxseeds and fatty fish such as salmon, and tuna.  Omega-3 fatty acids have anti-inflammatory properties and are implicated in reduction of cognitive decline as well as symptoms related to anxiety and to the stress response.

6.  Include foods known to have antioxidant activity.  Antioxidant rich foods include vitamins A, C and E as well as the mineral selenium.  These foods include a variety of fresh vegetables and fruits, particularly berries as sources of the antioxidant vitamins.  Brazil nuts, brown rice, and sunflower seeds are food sources of selenium.

7. Stay hydrated.  Drink at least 8-9 (8 oz) glasses of water daily.  Dehydration may cause symptoms of fatigue and/or irritability thus exacerbating stress.

8. Probiotics help.  Probiotics are implicated in the reduction of stress hormones.  Including fermented foods such as yogurt may be of benefit.

Dr. Lorna C. Hylledig Ed.D., MSPH., R.D., L.D