One thing is for sure – our stress levels directly affect how we eat and what we eat. So why is it that stress affects food intake, and how can we manage a good food intake and a good attitude to food in a busy and stressful lifestyle?
Stress and nutrition
A healthy diet helps the body to defend itself against stress. Increased stress appears to increase our requirements for nutrients such as energy, protein, vitamins C, E and B group, as well as minerals such as magnesium, zinc and iron. If we are going to be able to handle stress, we need to be physically prepared by ensuring that we are eating the variety of foods needed to get the variety of nutrients required.
Can certain foods increase our stress levels?
Many people increase their intake of caffeine containing foods when they are under stress, for example, drinking coffee and coca cola instead of eating. While caffeine can induce a boost in energy, taking more than three cups of coffee a day can result in headaches, upset stomachs, nausea and irritability, all making you feel even worse if you are under stress in the first place.
Stress has one of two effects on food intake – either we overeat or under eat. Stress and pressure can play havoc with our eating pattern, leading to skipped meals and filling up on handy snacks. The temptation to fill up on sugary snacks can be great, and you’ll probably find that such foods give you a quick energy boost. The problem is that this boost won’t last and you’ll soon feel your energy levels running low again.
High fat convenience foods may seem like an alternative to cooking when you’re under pressure, but if you substitute fatty foods for healthier alternatives on a regular basis, you may soon find that you are piling on the pounds. Also, convenience foods that are not part of a varied diet will not provide you with all the nutrients that you need, meaning your diet can quickly become low in essential nutrients such as fibre, iron and water soluble vitamins, leading to bowel problems, unhealthy skin and anaemia.
Managing food intake and stress
If you are under pressure, time can be quickly eaten up, so you really need to plan eating times. Getting up 10 minutes earlier will mean that you’ll have time for an energy-boosting bowel of wholegrain cereal, slice of toast and glass of fruit juice – even grabbing a banana on your way to work is better than nothing.
Make sure you get 15 to 20 minutes around lunchtime for a bite to eat. Don’t skip lunch, if you’re under pressure, you’ll need the energy from a lunchtime sandwich to carry you through your busy evening. Choose from a variety of sandwich types, for example salad mixes with chicken, tuna, salmon or lean ham. If you’re really under pressure, it’s likely that you’re nearby sandwich bar or canteen will let you pre-order your lunch for pick up when you’re ready! Don’t forget to throw a piece of fruit or yoghurt in your bag for afters.
If you’ve had a busy day, you may not feel like cooking, so if you go for ready prepared meals, include a side order of prepared salad or frozen vegetables (they take about 3 minutes to cook in the microwave!) Making the extra effort will take about 5 minutes, so it’s worth it. Try and resist the temptation to eat while watching telly – it’s more relaxing to turn on your favourite music or chat with a friend or family member while you eat.
Take the time to cook when you can. Cooking is an amazingly relaxing hobby. Buy a cookbook and try cooking something different on a Saturday evening for friends or family – the more practice you get, the more adept you’ll become at making nourishing handy meals for yourself.
If you get time, once a week, do a good shopping. Make sure that you’ve got plenty essentials in your food cupboard such as bread, pasta, breakfast cereal, tinned fish and fruit, cheese and yoghurts, frozen vegetables and good quality fruit.
If you’re well stocked up, it will reduce the temptation to pick up something less nutritious on your way home. It’s amazing how quickly you can throw together a chicken stir-fry and rice if you’ve got the ingredients to hand. If there are foods you really crave, indulge yourself now and again – if you’re under stress, there’s no point in putting yourself under extra pressure in pursuit of the perfect diet.
When you’re under pressure, thinking about food may be the last thing on your mind. The reality is however, that eating well keeps you physically healthy, helping you to stay on top of a busy lifestyle. Also, if you’re not enjoying food, you’re missing out on one of life’s simple pleasures – so go on, enjoy your food, you deserve it!
