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.