Everyone experiences stressful situations from time to time. Stress creates anxiety that can make your situation worse. Proper nutrition helps you feel better, and prepares you for any challenges that may cause stress or anxiety. When you're stressed, you may grab unhealthy foods for instant relief, but this only results in indigestion, bloating or other digestive disorders, creating a cycle that can worsen stressful reactions. Eat a sensible diet during times of stress to reduce negative effects.
Function
During periods of stress, the body produces adrenaline that boosts your energy levels, Psych Central explains. As the stress subsides when the tense situation passes, your blood sugar levels drop, and you need certain foods to normalize those levels. Sugary snacks or quick fatty meals may seem tempting. This makes digestion more difficult and denies your body essential nutrients. The stress and anxiety may then continue.
Digestion
You may find yourself eating too fast when under stress. Gobbling your food causes more stress and disrupts the digestive process, Diet-to-Go points out. Focus on the foods you eat, and enjoy them by chewing thoroughly. This also helps you eat less, as your brain has time to tell you when your stomach becomes full. Less food is easier to digest, which will help avoid compounding the stress. Eat in a calm environment, and relax as you eat. Avoid conflicts or arguments during meals, as this will only intensify your stress.
Meals
Eating breakfast every day helps boost your energy level. Stick with fruits, low-fat yogurt or vegetables to start the day. A piece of fruit, celery or carrot sticks can energize you during an early morning rush. Keep bananas, yogurt and nuts on hand for snacks. Eat small, frequent meals throughout the day instead of two or three heavy meals to avoid digestion problems and keep your blood sugar levels stabilized.
Helpful Foods
Substitute skinless chicken or fish for fatty meats during stressful times. Eat plenty of fruits, vegetables and whole grains, such as whole grain breads or pasta, for lunch or dinner. Whole grains contain complex carbohydrates that may increase serotonin in the brain to calm your moods, according to MayoClinic.com. This helps relieve the anxiety that often comes with stress.
Beverages
Avoid stimulants, such as coffee, tea and caffeinated soda. Caffeine increases stress hormones, causes insomnia and can lead to dehydration. Alcoholic drinks may provide a temporary calming effect during times of stress, but they contain no nutrients. Women should not drink more than one alcoholic drink per day, and men no more than two. Drinking more can worsen your problems and may result in alcohol abuse. Drink plenty of water to avoid dehydration when stressed. Fruit juices and decaffeinated drinks also help you through stress.
