Have you ever noticed that our favourite comfort foods are often loaded with fat and sugar, making them energy-dense but not so nutritious? It’s fascinating how certain foods can elicit an emotional response, providing temporary relief from stress.
Did you know that some of these foods trigger the release of dopamine, a neurotransmitter that contributes to feelings of pleasure? Interestingly, repeated activation of this reward pathway can result in a compulsive craving for these foods.
Fascinating research shows that humans tend to resort to “self-medication” with comfort foods rich in sugar and fat when they experience chronic stress.
Such a habit may eventually suppress the body’s stress response governed by the hormone cortisol, according to the study.
What’s even more intriguing is the study’s findings from a group of 59 pre-menopausal women in good health.
Among women who reported experiencing considerable chronic life stress, those with higher levels of abdominal fat showed lower daily cortisol secretion and less hormone secretion in chronic stress. Quite an eye-opener, isn’t it?
You can read the study here: Comfort food is comforting to those most stressed: Evidence of the chronic stress response network in high stress women – ScienceDirect
This study is fascinating! According to the findings, watching what you eat under stressful circumstances may be of paramount importance.
The team, spearheaded by the brilliant Professor Herbert Herzog, who heads the Eating Disorders laboratory at the Garvan Institute of Medical Research, conducted an animal model experiment to find out that a combination of high-calorie diet and stress led to more weight gain as compared to the same diet in a stress-free environment.
The researchers uncovered an insulin-controlled molecular pathway in the brain that’s responsible for driving the additional weight gain!
Read the study here: Comfort food leads to more weight gain during stress — ScienceDaily
Are you looking for ways to relieve stress and indulge in comfort foods at the same time? Well, we’ve got some interesting options for you!
Instead of vigorous exercise, why not try some low-impact movements like yoga or a leisurely walk to destress?
And who says you have to skip meals to feel better? How about treating yourself to some healthy and delicious meals that are both comforting and nourishing?
Speaking of comfort foods, did you know that overeating or indulging in high-fat, high-sugar options may do more harm than good?
But don’t worry, there are plenty of tasty and nutritious options that can satisfy your cravings without compromising your health.
And last but not least, let’s not forget about the importance of hydration. Drinking enough water can help regulate your stress levels and prevent unhealthy food cravings.
Did you know that the food you eat can have a direct impact on your stress levels? When your body is lacking in essential nutrients, it can leave you feeling drained, unfocused, and stressed out.
But don’t worry, there are plenty of stress-fighting foods out there!
Are you tired of feeling stressed out?
Did you know that the food you eat can have a major impact on your mental and physical health?
By incorporating whole grains, leafy vegetables, and lean proteins into your diet, you can ensure that your body is getting the nutrients it needs to fight off health problems.
But did you also know that certain foods have stress-busting properties that can help heal and calm your mind? Forget temporary fixes – choose these stress-busting foods for a permanent solution to your stress woes!
Stress Busting foods
Blueberries: Did you know that a simple swap of your snacks can help you combat stress? Yes, it’s true! Instead of grabbing chocolate or chips, opt for a handful of blueberries. Not only are they considered one of the best superfoods, but they also contain high levels of antioxidants, specifically anthocyanins, that help increase your overall health.
Apart from reducing stress, blueberries are also known to boost cognitive functions, enhance focus, and provide mental clarity. So, what are you waiting for? Switch up your snack game and feel the stress melt away with these little wonders!
Chamomile Tea: Did you know that what you drink can also affect the stress you feel? It’s not just about what’s on your plate. Consuming beverages that are high in sugar and caffeine, such as coffee, soda, and energy drinks, can increase your stress levels if you have them frequently.
But here’s some good news – Chamomile tea has been used as a natural stress reliever for ages.
It’s not just a bedtime soother, clinical trials have shown that chamomile tea is effective in reducing anxiety. So, if you’re feeling stressed out, ditch those sugary drinks and brew yourself a cup of chamomile tea!
Avocados: Have you ever tried an avocado? This fascinating fruit is a true chameleon in the culinary world, as it can be enjoyed in a variety of ways. Whether you like to eat it raw, blend it in a smoothie, or incorporate it into sauces, dips, and dressings, avocados are sure to impress.
But did you know that they also have stress-reducing properties? Thanks to their high glutathione content, they block the absorption of certain fats that can damage your body.
In fact, avocados contain more vitamin E, folate, and beta-carotene than any other fruit! Now that’s impressive.
Beef: Grass-fed beef is not only kinder to the planet and animals, but it’s good for people, too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety.
If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.
Oatmeal: Oatmeal is great in that it can be a portion of filling comfort food, but also has a large number of healthy properties to make you feel better from the inside out.
A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed.
Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
Chocolate: Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can make you happier.
However, that doesn’t mean that you can start munching on chocolate bars every time you’re stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet.
Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.
Read more about the health benefits and chocolate… Dark Chocolate Takes Bite Out of Stress
Walnuts: If you’re looking for a healthy snacking option that will help you to stay better in control of your stress levels, walnuts are a great choice.
There is no denying the sweet, pleasant flavour of walnuts and they can be a tasty snack for in-between meals or as part of a dessert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.
Pistachios: Another food that is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios.
Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can be quite therapeutic!
Green Leafy Vegetables: Leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energised.
Dark leafy greens, for example, spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical.
Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
Fermented foods: last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels.
The beneficial bacteria are found in fermented foods such as kombucha, sauerkraut, pickles, miso, tempeh, natto, and kimchi.
Kefir has a direct effect on your brain chemistry and transmits positive mood and behaviour-regulating signals to your brain via the vagus nerve.
Read more here about fermented health benefits… Fermented Foods Reduce Stress.
Planning your meals wisely is key to not only staying physically fit and healthy but also staying mentally strong and being able to best manage your levels of stress.
Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
Remember, stress can make you feel tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will make you feel worse in the long run.
When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet that is healthy and balanced.
To stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks when you’re feeling stress-eating.
Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall but can improve your mental health and stress levels, too.
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, you don’t need to stick to this menu – but it gives you a good idea!
Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt, or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods that are good for your body and mental health.