Supporting Your Mind and Body
Stress and Nutrition
How Stress Impacts Your Nutritional Needs
Chronic stress changes the way your body uses calories and nutrients. It raises your metabolic needs and increases how quickly your body uses up—or loses—important nutrients. That’s why eating a nutritious diet is especially important during stressful times.
Stress Can Make Healthy Eating Harder:
Can specific nutrients help manage stress?
There’s still limited research on whether specific nutrients reduce stress, but experts agree on one thing: a balanced diet is key. A well-rounded approach to eating supports your immune system and helps regulate your energy.
Suggestions:
- Omega-3 fatty acids and vegetables may help regulate cortisol, but more research is needed
- Eat balanced meals and snacks regularly to maintain stable blood sugar levels
- Consider limiting caffeine
Eat Mindfully to Reduce Stress
Mindful eating helps you enjoy food more fully, supports digestion, and makes it easier to recognize true hunger. Simple ways to practice mindful eating include:
- Chewing your food thoroughly
- Taking deep breaths before you begin
- Making intentional, thoughtful food choices
- Focusing your attention on the meal
- Sharing conversation if others are present
- Eating at a table when possible
Making Food Cues Work for You
If stress reduces your appetite:
- Stick to a regular eating schedule to keep your energy up
- Consider making a meal plan to ensure you’re meeting your nutritional needs
- Keep nonperishable snacks visible and accessible
- Set reminders or alarms to eat every few hours
If stress increases your urge to eat:
- A balanced meal plan can help you stay full and energized, reducing stress-related eating
- Keep nourishing foods in view and store high-calorie, low-nutrient foods out of sight
- Make a plan for what you’ll do instead of eating when stress triggers the urge
- Use a hunger scale to check in with your body: Is it true hunger or stress?
