Did you know that negative news can interfere with our appetite? Yes, that brain-to-stomach connection is a real thing! Stress affects our ability to eat well, causing us to skip meals or depleting our energy to prepare healthy meals. Irregular and unhealthy eating, in turn, leads to even more stress, severe mood swings and decreased wellbeing. Break the circle and follow these tips to eat healthier during stressful times.
Stick to your eating schedule
We’re creatures of habit. We naturally feel more comfortable and happy when there are boundaries and predictability in our day-to-day life. So, creating an eating routine and sticking to it is the first step to reduce stress. Even if you’re not feeling hungry, eating something small and healthy at the right time will improve your mood and supply your body with everything it needs. Try this vegan Jasberry rice salad, for example – a simple recipe and a mouthwatering result!
Ban social media in the morning
We don’t need to remind you how important a nourishing breakfast is, do we? Master this protein quinoa pudding – it’s filled with vitamins and leaves enough room for experimenting with ingredients, so you won’t get bored for a long time.
Other expert advice is to avoid scrolling through social media and news for the first 30-45 minutes after you wake up. Spend this time sipping a glass of water and eating a good breakfast instead. Start your day with something positive – this will set the right mood for the rest of your day.
Enjoy your snacks
Unless it’s a bag of Doritos in bed, snacks aren’t all that evil and something to feel guilty about. In fact, eating something every 3-4 hours to maintain your stress levels is something all dietitians agree on. Unexpected gaps and changes in your eating schedule lead to digestive issues and increase anxiety. So, a healthy snack between lunch and dinner is all you need!
Keep it balanced
Protein, carbs and fat should be present in each meal. But don’t get obsessed with numbers and calories – it will only add a whole new level of stress. All you need to know is the simple rule of ‘two Ps’ – protein and produce on each plate. Protein includes meat, fish, eggs, yoghurt, nuts, hummus, legumes or tofu. Produce is fruits and veggies, both fresh and frozen. Yup, it’s that simple!
Stay hydrated
We’ll never get tired of reminding you how important this one is. Even mild dehydration can increase cortisol levels. Yes, that’s the one and only ‘stress hormone’. Water also helps avoid sugar spikes and keeps your energy levels high. When it comes to hydration, anything is better than nothing – if you’re not a huge fan of plain water, try sparkling, tea or even coffee (though in moderation). You can also experiment with flavoured water – cucumbers, frozen berries, lemon & ginger. There are so many options!
Warm food for the win
Warm food and hot drinks have a comforting effect and help battle stress and anxiety. Sipping on hot chocolate or indulging with your favourite soup is a great way to put your body and mind at peace. A bowl of warm oatmeal can be a great breakfast stress-relief. If you’re feeling really stressed today, try chamomile tea – this herb increases the production of serotonin and dopamine, also known as ‘feel-good hormones’.