Healthy Hacks: Can you eat your way to a less-stressed life?
Can your diet change your stress levels?
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According to Body+Soul's Health of the Nation report, one third of Aussies are regularly stressed. Can destressing be as simple as changing what we eat?
Could the key to reducing our stress levels be as simple as a change of diet?
The food we eat can drastically impact our mood, whether it’s snacking on our favourite sweet treat after a long day or eating our mum’s pasta recipe for comfort. But our meal selection can also play a role in our stress hormone levels.
The role of diet in cortisol release
Dietitian Lyndi Cohen, also known as the Nude Nutritionist, says, “cortisol is our body's primary stress hormone, and while it’s super important for energy and focus - if it’s too high for too long, it can lead to things like anxiety, fatigue, and even increased cravings.”
According to Body+Soul’s Health of the Nation report, one third of Australians feel stressed or anxious on a weekly basis, and 58 per cent experience digestive issues at least once a month.
“The good news? According to the research you can influence your cortisol levels by focusing on what foods you can add to your diet (to) help keep your cortisol levels in check”, Cohen says.
Inflammation
Chronic inflammation and disrupted gut flora can potentially raise our cortisol levels, so incorporating more anti-inflammatory foods into our diets can help keep our levels in check.
Studies suggest that omega-3 fatty acids can reduce inflammation, so you might want to start cooking up dishes with salmon, sardines, chia seeds and walnuts if you’re worried about your cortisol levels.
Blood sugar levels
Skipping meals can cause our blood sugar to drop and make our bodies increase production of cortisol. So if you don’t want to feel stressed, tired and irritable, try to make sure you’re eating enough food and prioritising foods that regulate blood sugar, like low GI carbs for a sustained energy release, protein and healthy fats.
Cohen says, “big spikes and crashes” in blood sugar can also happen after eating sugary or carb-heavy meals. She suggests “rather than thinking about what you should avoid, think about what you can add to your plate for a balance of all three macronutrients - protein, fats, carbs.”
Dehydration
Dehydration can stress out several systems throughout our body, and is linked to boosted cortisol levels, so keep your drink bottle full to manage your stress levels.
An easy way to increase your hydration levels is by starting your day with a glass of water before sipping on your first coffee.
Caffeine intake
We won’t even suggest you give up your morning coffee, but you may want to reconsider your fourth cup of the day. Consuming too much caffeine, especially when you’re already stressed, can boost your body’s release of cortisol – which you’re probably already aware of after feeling
Foods to boost happiness and reduce stress
- Probiotic-rich foods like yoghurt, kimchi, sauerkraut and miso
- Oily fish, walnuts and flaxseeds for a boost of omega-3 fatty acids
- Serotonin-boosting turkey, eggs, dairy, tofu and nuts
- Blood sugar-regulating legumes and whole grains such as brown rice, quinoa, oats and beans
- Magnesium-rich foods such as dark leafy greens, nuts, seeds and dark chocolate
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Originally published as Healthy Hacks: Can you eat your way to a less-stressed life?