How Our Diet Impacts Stress

For many of us, stress is a common problem in our everyday lives. This time of the year, stress can be especially heightened and, when we’re stressed, it can be easy to reach for the wrong foods. A poor diet - particularly one high in sugar, processed foods, and unhealthy fats - can worsen stress by increasing inflammation and disrupting brain function. On the other hand, a balanced diet rich in fruits, vegetables, healthy fats, and whole grains can help our bodies better manage stress. Foods that can worsen the impact of stress on our bodies include: 

High-sugar and refined foods cause blood sugar spikes and crashes, leading to irritability, and can contribute to inflammation in the brain. 

Processed foods also increase inflammation and negatively affect brain health. 

Caffeine in excessive amounts can disrupt sleep and worsen anxiety. 

Alcohol can negatively impact mood and stress levels and also disrupts sleep. 

High amounts of saturated fats can disrupt the brain's emotional circuits, leading to anxiety and depressive-like behaviors. 

A balanced diet high in nutrient-rich foods, however, helps regulate stress hormones like cortisol and boost the production of mood-calming chemicals like serotonin. It also supports a healthy immune system and the repair of damaged cells. Foods that can support how our bodies manage stress include:

Fruits and vegetables are rich in vitamins, minerals, and antioxidants that support the body and brain. 

Healthy fats like omega-3 fatty acids found in fish like salmon and tuna, nuts, and seeds can help decrease stress hormones and support brain function.

Protein-rich foods provide amino acids necessary for creating the chemical messengers involved in your body's stress response.

Whole grains, including complex carbs like oats, brown rice, and whole grain breads help stabilize blood sugar.

Foods rich in potassium like bananas and avocados can help reduce blood pressure.

Magnesium-rich foods like spinach and other leafy greens can help reduce muscle tension, headaches, and fatigue associated with stress.

Eating a healthy, balanced diet can help reduce the negative impacts of stress on our bodies. A healthy diet builds a solid, more enduring foundation for our bodies by reducing oxidation and inflammation and helping to reduce weight gain. Every single system in your body relies on the foods you eat; why not give your body premium fuel?