{"id":35346,"date":"2023-12-07T13:25:22","date_gmt":"2023-12-07T18:25:22","guid":{"rendered":"https:\/\/cleanplates.com\/?p=35346"},"modified":"2023-12-07T13:25:17","modified_gmt":"2023-12-07T18:25:17","slug":"eating-habits-increasing-stress","status":"publish","type":"post","link":"https:\/\/cleanplates.com\/nutrition\/eating-habits-increasing-stress\/","title":{"rendered":"6 Eating Habits That Might Be Increasing Your Stress"},"content":{"rendered":"
When you think about the connection between stress and eating, your thoughts probably drift to the pint of ice cream down in a single sitting after a difficult day or the greasy cheeseburger crammed between errands. Though it\u2019s true that the pressures of life can drive us toward less-than-healthy eating habits, the link between stress and food<\/a> isn\u2019t a one-way street. Not only can stress make us eat poorly, but those eating habits can even be increasing your stress. Vicious cycle, right?<\/p>\n If stress<\/a> is getting you down, you may be unwittingly adding to your mental load with certain dietary choices. To bring a sense of angst down to a more manageable level, try avoiding these six eating habits increasing stress.<\/p>\n Related: Sign up to receive delicious recipes, expert advice, and shopping tips in your inbox!<\/a><\/strong><\/p>\n We all know the feeling of the jitters after a bit too much morning coffee. Turns out, an extra shot of espresso isn\u2019t always as harmless as it seems.<\/p>\n For some people, especially those who are sensitive, too much caffeine can mean the difference between a peaceful day and a stressful one. Research shows<\/a> that caffeine elevates both blood pressure and the secretion of stress hormones, sometimes for hours at a time.<\/p>\n Meanwhile, when consumed close to bedtime, caffeine can mess with your sleep, making you even more ill at ease. If you notice a pattern of anxious feelings in the hours after your cup(s) of joe, try cutting back gradually. The FDA<\/a> recommends 400 milligrams (about four or five cups of coffee) as an upper daily limit.<\/p>\n And don\u2019t forget that caffeine isn\u2019t just in coffee! Tea, energy drinks, sodas, and chocolate are common sources as well.<\/p>\n Not all processed foods are unhealthy; canned beans and whole wheat bread, for example, are all technically processed. But ultra-processed foods are ones to watch out for, especially when it comes to managing your stress levels. These foods have been processed with artificial colors and flavors, added sugars<\/a>, excessive sodium, and hydrogenated oils \u2014 and the results for your mental health aren\u2019t pretty.<\/p>\n A Brazilian study from 2022<\/a> found that increased consumption of ultra-processed foods was associated with higher levels of anxiety and depression. Unfortunately, though, people under stress are more likely to reach for ultra-processed choices<\/a> like frozen meals, processed meats, and sugary drinks \u2014 quite likely because of their convenience and palatable flavor.<\/p>\n Sounds familiar? You can choose to break the cycle! Small changes like packing your lunch with a water bottle instead of a soda or baby carrots instead of a bag of potato chips can add up to better health for the mind and body.<\/p>\n If you\u2019re snagging convenience foods on the run, you\u2019re likely missing out on an extremely important dietary category: fruits and veggies. Eating the rainbow not only loads you up with fiber, antioxidants, and much-needed micronutrients, it could boost your mood! A 2022 study in the British Journal of Nutrition<\/em><\/a> found that people who snacked on fruits and vegetables were less likely to have symptoms of depression and anxiety than those who snacked on other savory items.<\/p>\n Need some tips to work more produce into a non-stop day? Sprinkle berries in oatmeal<\/a> or a smoothie at breakfast, toss greens into an egg scramble or atop a pizza, or make bell peppers and hummus your afternoon snack.<\/p>\n Some days feel like you\u2019re on an emotional rollercoaster, even when your circumstances aren\u2019t that stressful. What\u2019s that about? It may have to do with your blood sugar<\/a>.<\/p>\n Reaching for foods high in sugar and refined carbs (think: cookies, sodas, candy, etc.) cause a quick spike in blood sugar, followed by a precipitous drop. When blood sugar drops rapidly, your body attempts to bring it back up by releasing epinephrine, the fight-or-flight hormone that creates feelings of stress and anxiety. Not surprisingly, a 2019 study<\/a> on older adults found that people (especially women) who had a diet pattern high in added sugars and saturated fats had higher anxiety levels.<\/p>\n Steadying your blood glucose \u2014 and by extension, your mood \u2014 doesn\u2019t have to mean giving up carbs<\/a> entirely. Simply reach for complex carbs that won\u2019t take your sugar for a wild ride. These include foods like whole grains, beans and legumes, sweet potatoes, and squash.<\/p>\n For most people, there\u2019s nothing wrong with unwinding after a tough day with a glass of wine or a cocktail<\/a>. But drinking is a slippery slope for stress. When you regularly over-imbibe, it\u2019s all too easy to feel you need alcohol to experience feelings of relaxation. And chronic drinking can actually increase the body\u2019s secretion of the stress hormone cortisol<\/a> \u2014 creating the opposite of the relaxation response.<\/p>\n To keep alcohol enjoyable, rather than stress-inducing, it\u2019s best to consume it moderately. The 2020-2025 Dietary Guidelines for Americans <\/i><\/a>define \u201cmoderate\u201d drinking as one drink per day for women and two drinks per day for men.<\/p>\n By skipping meals due to a busy schedule, you may be creating a monster \u2014 yourself! Recent research has revealed that the concept of \u201changer\u201d (hunger-induced anger) is a very real phenomenon. A 2022 study<\/a> found that people with greater levels of hunger were more likely to feel anger, irritability, and less pleasure. This is likely due to a significant drop in blood sugar levels. When blood sugar dips too low, irritability and anxiety are well-known side effects.<\/p>\n Besides the biological effects of missing meals, there\u2019s also something to be said about the mental health benefits of pausing to nourish yourself amidst stressors. Instead of framing a hectic day as being \u201ctoo busy to eat,\u201d try thinking of yourself as \u201ctoo busy not to eat.\u201d You may be pleased with the stress-relieving results.<\/p>\n1. Overdoing it on caffeine.<\/h2>\n
2. Eating lots of ultra-processed foods.<\/h2>\n
3. Eating too few fruits and vegetables.<\/h2>\n
4. Eating too much sugar and refined carbs.<\/h2>\n
5. Drinking too much alcohol.<\/h2>\n
6. Going too long without eating.<\/h2>\n