Stress Management Nutrition - An Introduction
Eating to reduce stress and promote calmness is a question of selecting the right foods and limiting those that release the stress hormone - cortisol.
When I was a personal trainer, at least 75% of the questions I got from clients related to diet. Part of the reason is that there is so much conflicting information out there - even amongst the 'experts'. However, there are a few principles I consider fundamental truths and it is relatively straightforward to construct a sensible diet plan from that foundation.
Whether you eat or drink, or whatever you do, do it all for the glory of God ~1 Corinthians 10:31
Cortisol Overload
Popularist health advice has demonised cortisol, which is undoubtedly partly due to its unaffectionate nickname - “The Stress Hormone.” What is universally agreed, though, is that stress raises your cortisol levels and correspondingly inhibits the release of serotonin and acetylcholine (the calming hormones). Chronically elevated cortisol levels can lead to various health issues, including weight gain, impaired immune function, and cardiovascular problems. Therefore what follows is advice on how to eat to minimise cortisol production while maximising serotonin and acetylcholine production.
Eating to Minimise Stress Hormone Production
Avoid:
Sugary Foods: High-sugar foods can lead to spikes in blood sugar levels, triggering the release of cortisol. It is therefore essential to limit sugary snacks and drinks. There is more information on ‘carb quality’ here.
Excessive caffeine and alcohol intake as both can contribute to increased cortisol production and disrupt the body's stress response.
The healthy limits for both is individually relative, based on a number of factors including your body size, metabolism and tolerance so start with a limit of three caffeinated drinks and two alcoholic drinks per day. Try reducing further if required and see if this makes a difference to how you feel.
Nutrition Tips to Increase Production of the Calming Hormones
Emphasise:
Complex carbohydrates, such as whole grains and legumes. These foods help stabilise blood sugar levels and prevent spikes in cortisol.
It is especially important to include carbohydrates in your last meal of the day. This flies in the face of what we are told about eating energy foods before we retire for the night. While it is true that they can tend to be readily stored as body fat, this is the time of day when serotonin production is most important to ensure deep, restful sleep. The importance of restorative sleep cannot be overstated for mental health and body composition.
Adequate amounts of protein, particularly from lean sources like poultry, fish, lean cuts of meat, eggs, dairy products and tofu, can support muscle recovery and help regulate cortisol secretion.
Healthy fats: While reducing your saturated fat intake is a good idea, removal of unsaturated fats from your diet is less prudent. Unsaturated fats are those that tend to be liquid at room temperature. Most vegetable and fish oils are in this category with the most convenient sources being fish oil capsules, salmon, sardines, flax seed oil, hemp seed oil, nuts, seeds, and olive oil. They can help reduce inflammation and lower cortisol levels.
Small, frequent meals. This will ensure a regular supply of serotonin boosting carbohydrates and keep your insulin levels steady.
Magnesium-Rich Foods: Magnesium plays a role in regulating cortisol levels. Including foods like nuts, seeds, leafy greens, and whole grains can increase your magnesium intake.
Foods high in tryptophan such as poultry, eggs, salmon, oats and bananas.
Fermented foods:
90% of serotonin receptors are located in the gut so good digestive health is paramount. Probiotic supplements and fermented foods (such as yogurt, sauerkraut, kefir, kimchi and sourdough bread) increase the ratio of good to bad bacteria so can be very effective mood boosters.
Herbal Teas: Some herbal teas like chamomile, lemon balm and green tea have calming properties that can help reduce stress and cortisol levels when consumed regularly.
The Wrap (and I don’t mean a tortilla🌯)
Obviously there is a lot more to say on most of these tips and I will be devoting future posts to each of these in turn. Additionally, there are other non-dietary methods to achieve the same goals including low intensity workouts like walking and stretching/mobility, safe sunlight exposure, and mindfulness practices, which I will also be covering in upcoming posts.