The impact of stress on our body is undeniable, influencing in particular our eating behavior. A judicious choice of foods can help regulate this stress. Some, rich in magnesium and calcium, are real allies. Others, promoting the secretion of cortisol, should be avoided. Discover how a balanced diet can become an effective anti-stress tool.
The link between stress and diet
Stress has a variety of effects on our diet. It can lead to an increase in cortisol levels, a hormone that stimulates appetite, particularly for foods high in sugar and fat. This process is often linked to a search for comfort.
Some studies show that foods rich in complex carbohydrates , such as oatmeal and whole grains, can help stabilize mood by increasing serotonin levels in the brain. Legumes and green vegetables are also valuable allies.
To cope with stress, it is recommended to consume foods rich in omega-3 , found in oily fish such as salmon, as well as pumpkin seeds and vegetable oils. These nutrients contribute to good brain health and can modulate reactions to stress. Find out all the benefits of omega 3 in our article.
On the other hand, it is crucial to avoid processed foods, which are high in refined sugar and white flour. These can cause blood sugar spikes, followed by energy crashes, thus accentuating symptoms of stress.
How does stress influence our eating behavior?
Stress can change our eating behavior in several ways. Under stress, the adrenal glands release cortisol, a hormone that can increase appetite. This response often causes people to reach for foods high in sugar and fat for instant comfort.
Additionally, stressful situations can influence the gut-brain axis, disrupting digestion and nutrient absorption. This can lead to gastrointestinal disorders such as irritable bowel syndrome.
Some people respond to stress by eating less, which can lead to nutritional deficiencies. Others, on the contrary, consume more food, often processed foods and sweets.
Finally, it is crucial to note that stress can also decrease the feeling of satiety, making it difficult to regulate the amount of food ingested.
The impact of stress on our body
The role of cortisol, the stress hormone
Cortisol, often referred to as the “stress hormone,” plays a crucial role in our stress response. When it is released in response to a stressful situation, it helps the body mobilize the energy needed to cope with the challenge. However, prolonged exposure to high levels of cortisol can have adverse health effects.
For example, cortisol can lead to increased blood pressure and reduced muscle mass. It also influences carbohydrate metabolism, promoting fat storage, especially in the abdominal area.
In chronic stress, cortisol can disrupt sleep and weaken the immune system. This increases the risk of cardiovascular disease and type 2 diabetes. For example, a person under constant stress may see their immune defenses diminish, making them more susceptible to infections.
Tension and stress: a vicious circle
Stress and tension form a vicious cycle that is difficult to break. In times of stress, the human body releases hormones such as adrenaline and cortisol, which prepare for the "fight or flight" response.
This physiological response can increase blood pressure and induce increased hunger to compensate for the energy expended. Consuming foods high in sugar and fat, often called "comfort foods," can then become a habit.
These dietary choices can increase cortisol production, perpetuating stress and tension. To break this vicious cycle, it is helpful to adopt stress management strategies and prioritize a healthy diet rich in essential nutrients such as B vitamins and omega-3s.
Concrete example: replace sweets with dried fruits or dark chocolate, which provide beneficial minerals without causing blood sugar spikes.
Yoga and meditation: allies against stress
Yoga and meditation practices offer many benefits for reducing stress and improving overall well-being. They help calm the nervous system and decrease the production of cortisol, the stress hormone.
Meditation, on the other hand, helps develop mindfulness and manage emotions. A regular practice of a few minutes a day can be enough to observe positive effects. It is also possible to integrate deep breathing techniques, such as pranayama, to intensify the relaxing effect.
By combining these exercises with a healthy diet, you can create a virtuous circle of well-being and serenity.
Also discover our Face Yoga sessions:
Oxidative stress: what is it?
Oxidative stress is an imbalance between the production of free radicals and the body's ability to neutralize them with antioxidants. Free radicals, primarily reactive oxygen species (ROS), can damage cells, proteins, and DNA.
This phenomenon can be accentuated by various factors:
- Diet low in antioxidants
- Exposure to pollutants
- Emotional and physical stress
- Excessive consumption of alcohol and tobacco
The consequences of oxidative stress include premature aging of cells, inflammation, and an increased risk of chronic diseases such as cancer and cardiovascular disease. A diet rich in fruits, vegetables, nuts, and whole grains, which are natural sources of antioxidants, can help combat this effect. Concrete examples include eating spinach, beets, and quinoa.
Go For Protection Food Supplement
Formulated with prebiotics and probiotics, this supplement helps strengthen the immune system and protect the intestinal flora from external aggressions, thus helping to reduce oxidative stress.
