EAT TOBEAT STRESS

STRESS CAN HAVE a huge impact on our eating behavior. For some people, stress and/or anxiety causes a loss of appetite. But many overeat and struggle to make progress with their dietary goals because they find themselves turning to food when they feel like their nervous system is short-circuiting.

If you’re quick to make stress-eating a story about lacking willpower or just being bad at taking care of yourself, you might want to rethink that. Stress-related appetite changes are actually a physiological response.³¹ In the short term, the brain tells the kidneys to release epinephrine (aka adrenaline), triggering a fight-or-flight response that temporarily shuts down our perception of hunger. If you’ve ever had to deal with an emergency situation and didn’t realize you hadn’t eaten until hours later, yet you can’t seem to make it through an hour on your average workday without grazing, that’s likely the mechanism that was at work.

On the flip side, when that stress continues (for example, when you’re dealing with the slow-burning soul-suck of a toxic work environment or a drawn-out situation in your personal or professional life that gnaws at you 24/7), your adrenal glands release the stress hormone cortisol, which can both increase your appetite and amp up your desire to eat. On a primal level, your brain is trying to increase your motivation to survive in the face of a perceived threat, but it doesn’t realize you’re just sitting at a desk. Though cortisol levels are supposed to go back down once the stressful episode concludes, when the stress continues, cortisol levels can stay elevated, leading to inflammation.

Human and animal studies have also looked at stress-induced changes in preference for food, and it turns out that we tend to reach for highly palatable comfort foods, especially those high in fat and sugar. Some researchers believe that increased levels of cortisol, insulin, and/or the hunger hormone ghrelin are the culprits.

While food is obviously a big piece of this picture, it’s also worth noting that during stressful periods, people tend to exercise less and drink more alcohol—two things that can contribute to weight gain, especially when combined with an increase of calories. Sleep disturbances are another common issue with stress, and when we’re short on shuteye, changes in our leptin and ghrelin levels make us more aware of our hunger and less in tune with feelings of fullness and satisfaction. Lose-lose situation.

The good news is that even if we can’t directly control the things that stress us out, what we eat can improve our stress response so we can feel more grounded and better able to handle the craziness coming at us.

Make It About Blood Sugar

When it comes to keeping our shit together during times of stress, blood sugar management is key. Meals and snacks that provide a combination of protein, fat, and complex carbohydrates break down slowly so we don’t get that crash-and-burn feeling that comes from eating simple carbs like chips, pastries, and candy—or that meltdown-y feeling that comes from skipping meals or forgetting to eat until we’ve reached the point of no return.

To share a personal example, when I was in New York working at the hospital during Hurricane Sandy in 2012, it was one of the most stressful experiences I had ever faced. I felt out of touch with my hunger until I’d completely hit a wall and turned into a raging, shaky beast.

There was one morning when I had a very short break. I could either have had a snack or made a phone call to tell my mom I was okay, like I’d promised I would. I went with the snack, and I was so hangry, the rubbery hard-boiled egg from the cafeteria’s emergency stash was basically the best thing I had ever eaten. I actually hadn’t known until that moment that I even liked hard-boiled eggs.

Sanity restored, I was able to dive back into the day, and I realized that—duh—I could text my mom to say all was chaotic but safe. That week was actually a lightbulb moment for me in terms of learning about the importance of stabilizing blood sugar in order to keep it together at work and in stressful situations.

Stress-Busting Superfoods

Speaking of eggs, they’re just one of several foods that have specific compounds that can help support a healthy stress response. Here are the stress-busting foods I most often recommend to clients:

• Eggs are rich in choline,³² a nutrient that’s essential to brain function. The combination of protein and fat is also very grounding. Make it a balanced meal by enjoying eggs with a complex carbohydrate source like roasted sweet potatoes or whole grain toast.

• Sweet potatoes are a good source of complex carbs, which are important for efficient production of the mood-regulating neurotransmitter serotonin, as they promote insulin release, which boosts absorption of the amino acid tryptophan, a precursor to serotonin. You can chop them up and roast a big batch to enjoy through the week, or for a shortcut version, prick one a few times with a fork and microwave until soft on the inside. Enjoy with a sprinkle of goat cheese or a smear of nut butter or tahini for a delicious twist on a baked potato.

• Dark, leafy greens are a good source of folate,³³ a B-vitamin that helps support efficient production of the feel-good brain chemical dopamine. Add spinach to a smoothie, enjoy a big arugula salad, sneak some greens onto a sandwich, or sauté up some chard or kale to enjoy with your favorite protein. You can also easily add greens to soups, stews, and more.

• Avocados are a good source of heart-healthy monounsaturated fat as well as fiber, both of which help slow digestion so you can feel satisfied longer and avoid any hanger management issues. Avocado toast with a side salad is a delicious example of a simple, grounding meal. Add an egg on top for extra satisfying protein and fat plus brain-boosting choline.

• Plain yogurt provides beneficial probiotic bacteria to support a healthy gut-brain connection. It’s also a good source of protein to keep you satisfied. Skipping the flavored stuff saves you the blood sugar roller coaster that often comes with sugary versions. It also provides calcium,³⁴ a mineral that’s important for muscle and nerve function and efficient cell signaling—important for regulation of those neurotransmitters. Enjoy it as the base for a yogurt bowl or add it to a smoothie.

• Berries are one of my go-to fruits because there’s so much to love. They’re packed with fiber as well as vitamin C. The antioxidants in berries have also been associated with anti-inflammatory and other benefits that help protect the body from the damage caused by chronicstress.³⁵ I especially love frozen berries because you can enjoy the nutritional benefits year-round, as they’re frozen at peak freshness and retain all their nutritious goodness. You can thaw them in the fridge or microwave, or just eat them still frozen. I personally think that frozen berries are delicious with Greek yogurt.

• Salmon and other fatty fish like tuna, mackerel, and sardines, are rich in omega-3 fatty acids, which are helpful for taming the impact of the stress hormone cortisol and promoting improved mood and cognitive function.³⁶ Animal proteins, fish included, are all good sources of tryptophan as well.

• Oats are a plant-based source of tryptophan, and an affordable, versatile whole grain option to keep handy. A bowl of oats with nut butter and berries makes a delicious, easy breakfast, but you can also go savory by using spices like garlic, turmeric, ginger, and paprika and top your bowl with veggies and an egg and some healthy fat, such as tahini or avocado slices. Use oats as a substitute for breadcrumbs in meatballs and meatloaf, or throw them into a smoothie. You can also use them to make your own healthy granola or baked goods.

• Olive oil Even if I wasn’t half Italian and Greek, I’d be enthusiastic about this one. Aside from being delicious, it’s one of the most studied anti-inflammatory foods and is an excellent source of heart-healthy monounsaturated fat that’s been shown to help reduce the effects of oxidative stress.³⁷ Make extra virgin olive oil your go-to for salad dressings, marinades, and cooking.

• Turmeric is an herb that’s been used medicinally for thousands of years to treat a wide range of ailments. Curcumin, the active compound in turmeric, has been touted for its anti-inflammatory, antioxidant properties. It’s also been shown to have a lot of potential to benefit mental health.³⁸ You can add this one to soups, stews, curries, sauces, marinades, or salad dressings. Or use it to make a tea with ginger and black pepper.

• Dark chocolate has been widely studied for the anti-inflammatory and antioxidant properties of the powerful compounds it contains called flavonoids. Research has suggested that chocolate (at least 85 percent cacao, specifically) may be helpful for lowering cortisol levels and reducing perceived stress.³⁹ Just pay attention to portions. About an ounce per day is all you need—and that’s within the context of your daily calorie intake.

Bottom Line

What you eat can improve your stress response. Make sure you’re consuming balanced meals and snacks. Incorporating foods with stress-fighting properties as a regular part of your diet can further support your stress management.