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Managing Stress with Diet

FCS-1007
Family and Consumer Sciences
Date: 
11/22/2024
Josh Wendell, Graduate Fellow, College of Education and Human Ecology, The Ohio State University
Maryan Dualle, Graduate Research Associate, College of Education and Human Ecology, The Ohio State University
Irene E. Hatsu, Associate Professor, College of Education and Human Ecology, Ohio State University Extension

Managing stress is a crucial part of leading a healthy lifestyle, but what is stress? According to the World Health Organization (WHO), stress is “a state of worry or mental tension caused by a difficult situation” (World Health Organization, 2023). Although it can be harmful if not managed, the stress felt from daily living is a natural and biologically important response that helps us face life's challenges. Chronic stress, however, is stress experienced over several weeks or months. Chronic stress can make our lives even more difficult by worsening pre-existing health conditions, causing poor coping strategies, damaging our mental health, and possibly contributing to the development of new health conditions (Bremner et al., 2020).

Common signs of chronic stress include headaches, changes in appetite, changes in sleep quality, anxiety, depressive symptoms, and even changes in menstruation. So, what can we do to manage our chronic stress? Taking walks, seeing a talk therapist, picking up a new hobby, or even taking medications are all valid ways to manage your stress. Sticking to a healthy diet rich in fruits, vegetables, whole grains, and fish is another way to help manage your stress and is often overlooked. One example of how to eat healthier to fight stress is following the Mediterranean dietary pattern, which is characterized by consuming large amounts of fresh fruits, vegetables, and whole grains; although any diet which prioritizes fresh produce and lots of plant-based foods will yield similar results (Bremner et al., 2020). Improving your diet to help combat stress can be achieved in a number of ways such as:

  1. Include more fresh fruits and vegetables in your diet, the more colorful your plate the better.
  2. Include healthy sources of fat from foods like salmon, nuts and seeds, or avocados.
  3. Try to avoid heavily processed “junk food” and fast-food.
  4. Try to drink less alcohol and sugary soft drinks.
  5. Consider eating more fermented foods like Greek yogurt, sour cream, and sauerkraut.

Straight on view of forks in a line, with each fork holding a fruit or vegetable on its tongs.

Practice Mindful Eating

Research shows that being mindful while we eat can help us to not overeat or eat too many unhealthy or calorie-dense foods. Practicing mindfulness also helps us reconnect with our body’s natural hunger and satiety cues (Stanszus, Frank, & Geiger, 2019). Think of mindfulness as simply being aware of your actions—understanding why you are doing what you are doing—which allows you to be more in tune with yourself and eat when you are truly hungry rather than because of social obligation or boredom. By combining mindfulness with intention, you are setting yourself up for greater success when you change your diet. Mindfulness can become nuanced very quickly, so it is important to follow beginner recommendations:

  1. Avoid unnecessary distractions while eating such as phone use, watching TV, or thinking about work/school.Three graphics aligned horizontally, with the first graphic showing a woman in a seated yoga position, the second graphic showing healthy foods, and the third graphic showing a woman sleeping.
  2. Try to eat slower and savor the food you are eating. Take note of the flavors and textures you are experiencing.
  3. Act with awareness. Is this food you are about to eat satiating? Or will you find yourself hungry and unsatisfied in an hour or two?
  4. Pay attention to how your stomach feels while eating, it may help you to recognize when you are full instead of overstuffed.
  5. Practice forgiveness if you overindulge, food is neither good nor bad; but it is essential.

References

Bremner, J., Moazzami, K., Wittbrodt, M., Nye, J., Lima, B., Gillespie, C., Rapaport, M., Pearce, B., Shah, A., & Vaccarino, V. (2020). Diet, stress and mental health. Nutrients, 12(8), 2428.
doi.org/10.3390/nu12082428

Stanszus, L. S., Frank, P., & Geiger, S. M. (2019). Healthy eating and sustainable nutrition through mindfulness? Mixed method results of a controlled intervention study. Appetite, 141, 104325.
doi.org/10.1016/j.appet.2019.104325

World Health Organization. (2023, February 21). Stress.
who.int/news-room/questions-and-answers/item/stress

Originally posted Nov 22, 2024.
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