Family, work, friends, responsibilities—there’s a lot to navigate in life, and days can get stressful. If your eating habits take a turn for the worse when you’re overwhelmed, you’re not alone. While we love a late-night ice cream binge as much as anyone else, what if we told you certain foods help keep stress in check? It’s true! Let’s get into it.
The Relationship Between Stress and Eating
“Why do I eat when stressed?”
If you find yourself reaching for junk food when feeling frazzled, stress could be to blame. Stress triggers a release of cortisol, a hormone that can increase cravings for fatty, salty, and sugary foods. While it may taste good in the moment, comfort food tends only to offer temporary relief, leaving behind energy crashes, mood swings and…more stress. The stress and binge eating cycle continues.
But it’s not all sugary gloom and doom. Just as food can feed stress, it can also help reduce it. By choosing the right nutrients, you can support your body’s natural ability to stay focused, balanced, and zen.
How Does Healthy Eating Reduce Stress?
Now that you know stress is tied to cortisol levels, you know how important it is to regulate it. Eating a balanced diet rich in whole, nutrient-dense foods not only helps control cortisol levels but can promote brain function and stabilize blood sugar.
Eating healthy can also help fight off inflammation, which also plays a part in both stress and anxiety. Plus, fiber-rich foods support gut health, which is directly linked to mood regulation.
Foods to Eat When Stressed
So what should you reach for when you feel stress creeping in? Swap out chips and candy for these calming powerhouses:
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Salmon or sardines: Fatty fish are packed with Omega-3s that can help reduce inflammation.
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Spinach and kale: Leafy greens loaded with magnesium can get your cortisol levels in check.
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Almonds, walnuts, and pumpkin seeds: Nuts and seeds are packed with healthy fats and magnesium that can have a calming effect.
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Blueberries, strawberries, and blackberries: Berries are ripe in vitamin C and antioxidants, helping fight and repair stress-induced damage.
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Avocados: A dose of B vitamins may be just the boost your brain needs.
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Chamomile, peppermint, or green tea: Both soothing and hydrating, a cup of tea provides compounds that promote relaxation.
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Dark chocolate: Didn’t think you’d see chocolate on this list, did you? Full of antioxidants and serotonin-boosting compounds, dark chocolate can promote relaxation.
Foods to Avoid When Stressed
We know it’s easier said than done, but when you’re feeling overwhelmed, fight the urge to reach for:
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Candy, pastries, and soda: Refined sugar causes blood sugar spikes and crashes, increasing feelings of irritability.
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White bread, pasta, and carbs: Processed carbs can provide quick energy, but are usually closely followed by fatigue that only makes you feel more stressed.
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Coffee and energy drinks: Caffeine can actually increase cortisol levels and disrupt your sleep.
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Alcohol: Another sleep-disturbing culprit is alcohol, and when you’re feeling stressed, you need plenty of rest.
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Fried and fast food: Unhealthy fats increase inflammation and can stress your body.
Tips for Managing Stress-Related Eating
If stress eating has been your go-to coping mechanism ever since you can remember, here are some quick tips to help you establish new habits.
Tip 1: Plan Ahead
It’s easy to be tempted by junk food when it’s readily available. Keeping healthy, ready-to-eat meals on hand can help you reach for nourishing, stress-fighting goodness. Subscribe to Farm Fresh Meals to not only stock up on nutrient-dense meals but also save while doing so!
Tip 2: Stay Hydrated
Thirst can sometimes be mistaken for hunger. Sip on some water or enjoy a cup of the tea we mentioned earlier before reaching for any snacks.
Tip 3: Be Proactive
Finding other ways to manage stress, such as exercising, meditating, or simply pausing to reset, can be a great alternative to comfort food.
Stress-Free Eating Is Easy With Farm Fresh Meals
If stress has you reaching for something to eat, get fresh meals instead! Our healthy, balanced meals give your body the nutrients it needs to keep stress at bay. Plus, they’re fully cooked and ready to enjoy. Just heat them up, savor, and watch as the stress melts away.