Have you ever noticed that when you are stressed you tend to reach for food to calm you down? This reaction is often a learned behavior and has probably affected all of us at some point in our lives. Perhaps we grew up turning to food for reasons other than hunger such as sadness, loneliness, anxiety and/or stress. Food can be comforting, especially those loaded with dopamine-releasing qualities often found in “junk” foods. That’s right, foods high in fat, sugar and salt (or the combination) trigger the reward system of the brain to release “happy hormones” temporarily making you feel better. That’s why we aren’t as likely to reach for a stalk of celery or a crown of broccoli when stressed – we’ve learned that these foods just won’t cut it. Instead, we reach for the candy bar or those grease-covered salty chips. Perhaps these foods are even attached to pleasant memories, which increase the urge to eat them. We instantly feel better…until 20 minutes later when the whirlwind of “food guilt” sets in and then the increased potential to stress eat again or throw in the towel on our attempts to eat healthier.
Making poor food choices when stressed can also cause a “stress” responses inside our body. Stress and the consumption of these foods also have an effect on gut bacteria which has a profound impact on stress levels, health, disease prevention and immunity. Fortunately, changing the way we eat also has the ability to increase our immunity and decrease our risk for stress-related diseases. Foods containing powerful nutrients, phytochemicals and antioxidants can help to keep your body stress free from the inside out. These foods include but are not limited to richly colored fruits and vegetables such as dark green vegetables, berries, citrus fruits, root vegetables (beets/sweet potatoes/carrots) as well as whole grains, nuts, seeds and green tea.
Choose one small change to make today – add a fruit or vegetable to your menu, drink an extra glass of water, meditate during a commercial break, or go for an extra 10 minute walk. You’ll find that those small changes will start to add up, leaving you feeling happier and healthier!