Hey Friends! How’s it goin?
Remember my rant last week? Well, somewhere in there I may have mentioned that I hadn’t cooked anything for a week plus. That’s an understatement. I haven’t even been to the grocery in more than 2 weeks.
My impending unemployed/homeless/student status was weighing on me and I sort of gave up on any semblance of a planned healthy life. Unfortunately, this isn’t the first time this has happened to me.
I have many issues, but today I wanna tackle one in particular
Negative impacts of Stress on Nutrition
When I’m stressed, I tend to self-sabotage and make myself even more stressed.
Blog post due tomorrow? I’ll read a book all night and leave 2 hours to write in the AM.
Full week ahead? I’ll sleep in on Sunday, do no grocery shopping or meal prepping and add worrying about healthy eating on the fly to the mix.
I know I’m not alone in my loss of healthy habits when stressed. Many people turn to caffeine, skip meals or overindulge in high sugar, high fat foods. Speaking from experience, none of these are good coping mechanisms.
Skipping meals
During times of high stress there is a higher than normal turnover of fat, protein and carbs so our bodies’ need for nutrients actually increases. When we skip meals and stop maintaining a proper diet our nutrient needs can’t be met, and health and energy decline.
High Sugar, High Fat Foods
When I’m stressed and not skipping meals, I’m reaching for comfort food. Breads, baked goods and chocolates are my usual fare in these times, especially during an energy slump after missing a meal. But, apart from the negative effects of eating sugar filled foods, using them as a quick energy booster leads to a vicious cycle of getting a quick fix, crashing and doing it all over again. Doesn’t exactly scream health does it?
Caffeine
I’ve spoken of the negative effects of caffeine before but here’s a recap: Caffeine can give you the immediate energy boost you’re looking for, but the effects are short lived. Plus, if you drink too much of it, eventually you’ll start to feel jittery, restless and irritable and eventually even more stressed. Talk about self-sabotage.
How’s about we stick to water instead?
4 Tips to avoid forgoing Nutrition when Stressed
1. Shop for healthy foods and prep meals
Yes, you’re stressed and probably strapped for time, but taking an hour and a half to go to the grocery and prep some meals isn’t the end of the world (this is something I need to remember). You’d probably spend longer than that searching for food during the week anyway- and stressing yourself out in the process.
Keep healthy food on hand and set yourself up to make healthy choices during the times you’re least likely to.
2. Eat Breakfast every day
This isn’t a breakfast-is-the-most-important-meal-of-the-day thing but a make-breakfast-a-habit thing. If you get into the habit of eating breakfast everyday, you’ll be less likely to skip it when you’re stressed. It’ll become almost a automatic for you to eat when you wake up and skipping breakfast will hopefully be a thing of the past.
3. Set Meal Alarms
The breakfast-habit thing works because it’s the first meal of the day. You haven’t really had time to get engrossed in your stressful life as soon as you get up. But other meals are not that easy to fit in.
My trick is to set alarms for lunch, an afternoon snack and dinner. The alarm goes off and reminds you that you need to eat. You grab one of your already prepared healthy meals, devour and get on with your busy, stressful life.
4. Get Enough Sleep
I’m always touting the power of a good night’s sleep so this shouldn’t be a surprise. Getting 7 to 8 hours of sleep every night helps keep you on an even keel. You won’t be as tired, so the stress won’t seem as impossible to manage. And, it’ll help with the food and caffeine cravings. One stone, three birds- BOOM.
What about you?
How is your nutrition affected in times of stress? Do you have any tips to add?
Share in the comments below!
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These are excellent tips! I acquired some really poor habits from my university years. Like not eating enough, having too much coffee, and not sleeping enough. The importance of all these is so grand! Thank you for sharing 🙂
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Nancy recently posted…Wicked Pinterest Wednesday: Paris themed Bachelorette Party!
Thank you for sharing! I’m bad about skipping breakfast during the week.
Paris (My Big Fat Happy Life) recently posted…Creating Nature Wands
Thanks for the helpful tips!!!
Jamie G recently posted…Road Trip UT–#x3E;AZ
Cool idea with the meal alarms!
I try and give myself water quotas, because that helps me stay alert, and also forces me to get up (when I’m studying) and go to the bathroom/walk around.
I tend to stay fairly on top of my nutrition when I’m stressed, by buying healthy snacks and paring them with a small indulgent side. For example, I’ll add a little more chocolate to my trail mix or to my popcorn. A little bit of chocolate makes things better, right? 🙂
Nicole @ Squash on Squash recently posted…Chobani Experimentation
Sound advice! If I’m stressed and self sabotaging I try to do one little thing that I “should” be doing (make my packed lunch for example) once one thing is done it become easier to do the next but I don’t look too far forward or it all becomes too daunting!
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Great post! This sounds like the story of my life!
Unfortunately though, I’ve tried all of these things but my job just doesn’t allow for them. Getting up early for breakfast isn’t an option. When you only get 5 hours sleep a night taking half hour out to make breakfast is never going to be appealing. I often buy brekkie on the way in and don’t get time to eat it.
I’m often trying to eat lunch and dinner at my desk but you get interrupted so often it just doesn’t get eaten. I’m not even home for dinner most days of the week so I’m stuck with what’s on offer in the canteen.
Any advice would be greatly appreciated!
EFWalt recently posted…My Week in Pictures
Getting enough sleep is really key!
I used to struggle with the same kind of procrastination you speak of when I was a student. . . but as I’ve gotten older, my health is more important to me, and my social life/leisure time less so. I have gotten much, much better at meal preps and putting nutrition and fitness first. It takes years of practice to make these things just habits instead of feeling like chores!
Michelle @ Vitamin Sunshine recently posted…Blackened Salmon Tacos with Pickled Cabbage Salsa and Mango
Great tips! Sometimes, I will get crazy cravings for salty or sugary things, when I’m stressed or frustrated, but it’s not too often. Breakfast helps a lot.
Jenn recently posted…weekly recap: 8/17 – 8/23
Amazing tips. I can’t give up caffeine 100% because thanks to a little one, I never stop so I drink unsweetened green tea. It gives me just enough to make it through the day.
Stephanie recently posted…Inside Connor’s Mickey Box
Oh this was awesome. I am terrible for self-sabotage.
These are fabulous tips… I will definitely keep in mind.
It was a pleasure meeting you this weekend at the Blog Staycation.
Wishing you a lovely week.
xoxo
Jennifer | The Deliberate Mom recently posted…Why I Cause Conflict Between My Kids
Great advice!
Jenise @ DIYFunIdeas.com recently posted…DIY IDEAS & INSPIRATIONS FROM HOBBY LOBBY
I think I stress about not having time to make healthy meals, food prep, grocery shop, etc!!
Cassie recently posted…Coconut Oil, Honey and Sea Salt Popcorn
These are some great tips. Stress can really avoid to over eating.
Great tips! I love your blog! I’ve been trying to learn how to eat right and your blog will definitely be helping me out. Thanks!
Victoria recently posted…Isla : A Birth Story
Such a good reminder. If I eat too much sugar/fat, my whole day suffers as I have no energy.
Kaz @ Melting Moments recently posted…Safe Spot Stickers – Saving Lives and Reducing Stress for Parents {Review and Giveaway}
Great post! I always reach for the sweets when I’m stressed because I don’t eat. I’ve learned to force myself to eat and cut back on caffeine when I’m tired otherwise I’m a wreck.
Megan @ Skinny Fitalicious recently posted…How to Accept Your Friends Not Reading Your Blog
I have been trying to avoid salty foods. For me, they are foods that leave me craving more things and I never feel satisfied. I’m not a huge sweets person, but my “stress” food is coffee. I am so comforted by a steamy cup.
Wow, I never thought about meal alarms! Thanks for the tip, this will remind me so that I don’t forget, or even eat too much in one meal 🙂
http://mindfullyaudrina.blogspot.ca/
Eating smaller meals more frequently works for me when I’m stressed. Sometimes deciding what to eat and eating a big meal just seems unappealing, but I can deal with eating smaller healthy snacks throughout the day!
Janelle @ Wholly Healthy recently posted…Mind-Body Exercises (Beyond Yoga!)
This is a great list! I am pregnant and stressed, bad combo. I have not been eating as healthy as I should while growing a baby and it’s mostly due to stress! I have also not been to the grocery store for about 2 weeks and we are just eating what’s left around the house in an attempt to save money! Just yesterday, I started making a list of HEALTHY things to eat and have been setting alarms to make myself eat meals at regular intervals and go to bed on time!! Great timing for me to read your post to drive all of this home for me. Thanks for sharing!
Heather recently posted…Love is Kind
Stress is serious business. You know what to do, now you just have to do it. Thanks for the tips! They help when you’re flailing!
The caffeine is a big one for me! When I’m stressed I guzzle coffee like nobody’s business.
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Sometimes, I will get crazy cravings for salty or sugary things, when I’m stressed or frustrated, but it’s not too often. Breakfast helps a lot. Thanks for sharing this article.
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Great points indeed! My father always pestered me to never miss the breakfast as according to him and rightly so, it is the most important meal of the day and sets you up for the rest of the day.
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Be mindful of your hunger cues to recognize if your desire to eat is actual hunger or if it is boredom, cravings, or even thirst. Be fully present when eating, chew slowly,
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It’s alarming how much stress can negatively impact our nutrition. When we’re stressed, we often turn to comfort foods that are high in fat, sugar, and calories, but low in essential nutrients. This can lead to weight gain and other health issues in the long run.
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Nutrition plays a crucial role in managing stress, as the foods we eat can directly impact our mood, energy levels, and overall well-being. A balanced diet rich in whole nutrition&stress
, lean proteins, healthy fats, and complex carbohydrates can help stabilize blood sugar levels and support brain function. Nutrients like magnesium, vitamin B-complex, and omega-3 fatty acids are especially beneficial for reducing stress and promoting relaxation. On the other hand, excessive caffeine, sugar, and processed foods can contribute to anxiety and energy crashes. Prioritizing nourishing foods can be a powerful way to build resilience against stress and support mental health. 🍏🥑💆♂️
Nutrition plays a crucial role in managing stress, as the foods we eat can directly impact our mood, energy levels, and overall well-being. A balanced diet rich in whole nutrition&stress
, lean proteins, healthy fats, and complex carbohydrates can help stabilize blood sugar levels and support brain function. Nutrients like magnesium, vitamin B-complex, and omega-3 fatty acids are especially beneficial for reducing stress and promoting relaxation. On the other hand, excessive caffeine, sugar, and processed foods can contribute to anxiety and energy crashes. Prioritizing nourishing foods can be a powerful way to build resilience against stress and support mental health. 🍏🥑💆♂️