Everyone feels stressed from time to time. Some people start binge eating, others can't get anything down at all. That is caused by the stress hormones your body produces. Adrenaline makes your body think danger is on its way, cortisol gives you cravings for sweet, salty or fatty snacks, and a drop in serotonin means you feel full later than usual.
Do eat
Make sure your diet contains enough fibre, carbohydrates, antioxidants, omega-3, B vitamins and vitamin D. These are known to reduce stress hormones. Think of wholegrain products, potatoes, oats, pulses, (leafy) vegetables, fruit, oily fish, poultry, dairy products, walnuts and linseed.
Avoid
- Caffeine: it makes you sleep worse and stimulates stress hormones.
- Sugar: gives you a brief burst of energy, after which you actually feel tired.
- Fast food: lots of calories, few vitamins, while you burn less when you are stressed.
- Alcohol: piles on the stress and disrupts your deep sleep.
Practical tips
- Eat enough healthy food to satisfy your hunger.
- Get moving: it helps against stress and takes your mind off the cravings.
- Drink plenty of water: your body often mistakes thirst for hunger.
- Green tea and camomile tea have a calming effect.
- Take time for yourself to bring the stress down.