10 Practical Tips to Manage Stress with Diet and Lifestyle

Stress and diet often go hand in hand. What you eat can help mitigate the effects of stress on your body and also support healthier habits in our busy lives.

Here’s a holistic approach to managing stress through diet and lifestyle:

1. Recognize Your Stress Levels
   Stress is a natural response meant to protect us. The problem is that we often stay in “fight or flight” mode even in non-threatening situations, like when dealing with a delayed train. Take a moment to reflect on how often you feel on edge throughout your day.
2. Understand Your Stress “Bucket”
   Everyone handles stress differently. Some people view stress positively, while others feel anxious and drained. How you talk to yourself during stressful times can impact how you feel. Try to replace negative self-talk with a more compassionate perspective.
3. Manage Stress-Induced Cravings
   High stress often leads to cravings for sugary and fatty foods. This isn’t just a lack of willpower; it’s a biological response. Instead of beating yourself up, plan healthier options to turn to when stress strikes.
4. Find Joy Beyond Food
   After a stressful event, you might crave comforting foods like doughnuts. While food can help, it’s also important to find other ways to unwind and celebrate surviving stressful moments.

How Your Diet Can Help Reduce Stress:

5. Boost Serotonin with Tryptophan
   Tryptophan helps increase serotonin, the mood-boosting hormone that counters cortisol. Include dairy, lean meats, and soy in your diet to get more of this amino acid.
6. Get Enough Potassium
   Potassium helps regulate blood pressure, which can rise during stress. Eat bananas, avocados, and tomatoes to keep your potassium levels up.
7. Support Sleep with Magnesium
   Magnesium aids in muscle relaxation and sleep. Stress can deplete magnesium, so eat more dark leafy greens, whole grains, beans, nuts, seeds, and seafood.
8. Boost Immunity with Vitamin C
   Stress can weaken your immune system. Vitamin C not only supports immunity but also might reduce cortisol levels. Include citrus fruits, berries, kiwi, red peppers, and green leafy veggies in your diet. Don’t forget B vitamins—they’re crucial for mood and energy. Deficiencies in B12 and folate are linked to mood disorders.
9. Include Omega-3s for Brain Health
   Omega-3 fats in oily fish (like salmon, trout, and mackerel) can lower noradrenaline levels and improve brain function. If you don’t eat fish, consider a vegetarian omega-3 supplement.
10. Relax with L-Theanine
    L-theanine, found in green and black tea, may help with relaxation and sleep. While more research is needed, the process of making and drinking tea can itself be a calming ritual.

Stress is inevitable, but understanding how your body responds and making mindful choices can help you manage it better. Embrace moments of rest and relaxation as essential for stress management and overall well-being.

If you find stress impacting your eating habits, feel free to reach out for support. Let’s work together to find strategies that work for you.