Dietary Changes Part 3: What Not to Eat

So now that we have touched on what foods will reduce stress-responses and how we can eat to lower our stress levels, we should think about what foods it would be best to avoid when stressed. These foods fall into one of two groups.

Goodies: Simple Sugars and Fats

Eat these as a treat, not as a method for stress relief!

One group to avoid is anything with a lot of sugar and simple carbohydrates; think Twinkie, donut, ice cream, etc. When our bodies become stressed and cortisol floods our bloodstreams, our brains signal the production of catecholamine, a chemical that alters our metabolism to desire more simple sugars and fats. This is because our stress response is also our age-old fight-or-flight response, and our bodies believe that we need fast energy in order to either fight or run. While this might have been necessary on the African savannah, sitting at our desks it is nothing more than a detriment to our health. Over time, it can lead to weight gain amongst many other health problems. It’s best to keep a small and healthy snack nearby in case those cravings hit, such as a small container of mixed nuts.

Stimulants: Caffeine and Psuedoephedrine

Caffeine and psuedoephedrine are some of the most common non-prescription "uppers" taken by the population of the Western World, and Americans in particular. Both of them are taken by many people on a daily basis, and both of them can cause vicious cycles of increased stress response, especially in people who are already stressed out or anxious.

Coffee, the most common source of caffeine in our diets.

Caffeine, as most of us know, is a stimulant that is found in coffee, some teas, and many sodas. It acts on the body like a shot of epinephrine or adrenaline, causing an increase in blood pressure and heart rate. Some studies have found that caffeine-drinkers exhibit higher levels of stress hormones, possibly due to the body interpreting the higher heart rate and blood pressure as a signal to kick off a stress response. Because of this effect, drinking caffeine can actually cause a cycle of increased stress response, leading to anxiety and panic attacks - even when the initial stressor was not all that serious. Take a look at all of the common side effects of caffeine!

Thanks to WikiCommons

In addition, caffeine tends to give a very short “boost” to your alertness, followed by a period of relative sedation, where your alertness actually drops below the pre-caffeinated level. This means that an hour or two after that first cup of coffee, you feel the “need” for more, causing a repeat in the cycle of stress response. This can turn into high levels of stress hormones over a long period of time, leading to long-term stress-induced diseases such as colitis, heart disease, and peptic ulcers.

Psuedoephedrine in a "blister" pack.

Psuedoephedrine, commonly sold as "Sudafed," is an over-the-counter drug for nasal decongestion, and is also a component of many "stay awake" medications and is also (unfortunately) used to make methylamphetamine or meth. It causes the body to release norepinephrine, leading to vasoconstriction (reduced swelling) in nasal and sinus passages. It is also known to increase heart rate, and cause hypertension and even heart palpitations and heart attacks in people who are predisposed to these conditions. If you are already under stress, the use of psuedoephedrine can exacerbate the problem, causing the body to release increasing amount of stress hormones into the blood stream.

And just like caffeine, when the psuedoephedrine wears off, you will often find that you feel worse than before. This leads to taking dose after dose all day long, keeping your body in a hypertensive state that triggers stress reactions. As stress hormones, especially cortisol, build up in your blood, they can cause weakening of the blood vessels. This factor in combination with a tendency for psuedoephedrine to cause heart problems is a really bad combination. 

Unfortunately, many people start taking psuedoephedrine due to stress headaches that they mistakenly believe are sinus headaches, caused by congestion in the sinus passages. Although these headaches may feel similar, they have very different causes. Stress headaches are often caused by elevated blood pressure, leading to the pounding sensation that many people describe as a symptom of their headache. The best way to get rid of these? It's not a medication. Rather than popping a pill and trying to work, take about five minutes to de-stress. 

So How Do You De-Stress?

The simplest way to relax? Take 5 deep breaths.

How can you de-stress during the day  without cramming your face with goodies or ingesting stimulants? There are lots of ways, many of which take five minutes or less. Go for a brief walk, get a (non-caffeinated) drink and sip it slowly, close your eyes and visualize something peaceful, or even just take some slow, deep breaths. If you can, try Donna Eden's Five-Minute routine, easily accessible as a YouTube video. Any of these activities will do more to alleviate your stress or headaches than junk food, caffeine or medication. This is because they go to the root of the issue rather than just masking symptoms - plus, there are no detrimental side effects to worry about. After all, the last thing you need when you are already stressed is to worry that the solution will cause more problems!

Dietary Changes Part 2: How to Eat

It’s not just what we eat, but how we eat it. Some research has suggested that if we eat junk food in a relaxed and pleasant environment, we will actually gain more nutritional benefit than if we eat the healthiest meal while stressed-out or on the go. One of the best things you can do to reduce stress and make sure you get the full benefit of eating these stress-reducing foods is to really take time to eat.

As often as possible, when it’s time to eat, just eat. This means don’t watch TV, don’t read a book, don’t look at those reports that are due on Tuesday, don’t drive, don’t surf the web, just sit and eat. Before you take your first bite, take a deep breath. This helps you to be calmer and really think about and appreciate the food. This will also, over time, discourage you from eating junk food – because who wants to be focused on the fact that they are shoveling a greasy burger into their mouth? Take time and notice if the food tastes good to you or not, and stop eating when it stops tasting good. A few bites of ice cream may be enough to satisfy your craving, so why eat the whole bowl?

One activity that can aid in stress-reduction during meal times is pleasant discussion with friends or family members, which can release endorphins (our brains’ natural “happy chemicals”) and lower stress-levels. However, this does not mean mealtimes should be a time for complaining about work or home. At meal times, as often in life, “if you can’t say something nice, don’t say anything at all.” You should also avoid conducting business over lunch. The occasional business lunch is fine – but try to limit them if possible.You should strive to eat while relaxed and happy - so keep topics on the positive side to avoid indigestion later.

What if you are one of those people who get stressed out and don’t feel like eating at all? This can be a tricky situation. If you force yourself to eat when you don’t want to, especially if your stomach is in knots due to stress, this can lead to feeling nauseous and generally not getting any benefit from your food. However, skipping meals will cause a drop in blood sugar, leading to hypoglycemia (dangerously low blood sugar). Hypoglycemia can add to stress-induced symptoms. The main indications of hypoglycemia are shakiness, light-headedness, increased heart rate, irritability, headaches, and raised anxiety levels. This is clearly the last thing you need when you are already stressed. So what is the solution? Eat something small and bland, even if you feel like you don’t want anything. This will help keep your blood sugar up, and may even help to un-knot your stomach. 

In this situation, one of the best things you can eat is a banana, or even half of one. Bananas are easy on your stomach because they contain a natural antacid, they aid in digestion because they are rich in fiber, and they contain three natural sugars - sucrose, fructose and glucose. This means that a banana gives an instant, sustained and substantial boost of energy to help you make it through until you can relax and eat a meal. Bananas also provide a strong dose of potassium, which helps to lower blood pressure and has been shown to keep you more alert. If you are not fond of bananas, try making a smoothie that has a banana and other fruits in it – a simple smoothie made with ice, yogurt, orange juice, a banana, and a handful of berries will provide all sorts of health benefits, and you can sip it slowly to sooth your nerves and your stomach.

Try to listen to your body when it comes to eating. Only eat when you can take the time and pay attention to the signals you're getting from your body. Our hunger drives are a mix of physical signals from our stomach and salivary glands and mental signals from our brains. When you take the time to really notice those signals, you will find yourself eating more responsibly and digesting better. You may even find yourself inclined to eat healthier foods, leading to better overall health, a stronger immune system, weight loss, and an increase in feelings of well-being.