Stress, Your Diet, and You
How’s everyone feeling? These days, it feels like the answer is a collective, “Not great, Bob!” This isn’t an easy moment in time and many of us are struggling to cope with the stress brought on by the uncertainties associated with COVID-19. Unfortunately, there are many physical manifestations of stress in the body, such as headaches, upset stomach, aches, and sleep problems. To top it off, stress can also affect your metabolism.
Metabolism is a complicated process. On a very simple level, it can be defined as chemical reactions in the body's cells that change food into energy. You might think about it in terms of your metabolic rate, which is summed up as the amount of calories your body burns in a period of time. Your metabolic rate is affected by many variables (age, sex, activity level), including your hormones. And guess what affects your hormones? Stress.
Cortisol is the stress hormone. It manages how your body uses marcos (carbohydrates, fats, and proteins). Cortisol plays an important role in a number of bodily functions, including regulating insulin. Simply put, insulin tells the body when to store fuel versus when to burn fuel. If you are under stress, your body may become insulin resistant and your body will struggle to properly regulate blood sugar. This means your body may store more fuel than it burns, screwing with your metabolic rate. It can also trigger a decrease in energy expenditure and throw your hormones off balance.
When it comes to stress and eating, many people find comfort in food, which can lead to overeating. Others may struggle to have any sort of appetite. Regardless of a person’s emotional eating habits, stress causes a person’s metabolism to slow down. General anxiety management practices such as meditation and yoga can help reset your mental state and keep your metabolism in check. Cue all the self-care!
In addition to stress management, there are a few simple tips for combating anxiety and stress through the food you consume.
Limit or avoid caffeine. Caffeine consumption can mirror anxiety symptoms like jitteriness and increased heart rate. If you are already experiencing these symptoms, caffeine can cause an unfortunate pile-on effect of nervous feelings. Same applies to alcohol. It may initially make you feel calm, but can end up making you feel on edge.
Put protein on the breakfast menu. Protein can help you feel full and help keep your blood sugar steady, so you can start your day feeling energized.
This one is fun: eating complex carbs can help ease anxiety! It is purported that carbohydrates can increase the amount of serotonin in your brain, which makes you feel calm. The key here is to opt for whole grains and stay away from sugary simple carbs.
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