Diet and stress management
The relationship between stress and food works both ways: stress changes our cravings (often towards sugar and fat), and certain nutrients influence our nervous balance. Eating well won’t make stress disappear, but it clearly helps your body and brain cope with it better.
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The stress-eating vicious circle
Under stress, the body releases cortisol, which increases appetite and the pull of comfort foods. These binges bring brief relief, followed by guilt and blood sugar swings that feed irritability. Breaking this circle means eating regular, filling meals.
Anti-stress nutrients
- Magnesium: the true anti-stress mineral (dark chocolate, nuts and seeds, pulses).
- Omega-3: support mood and the brain (oily fish, walnuts).
- Tryptophan and complex carbohydrate: precursors of serotonin (banana, oats).
- B vitamins: involved in the nervous system (wholegrains, pulses).
The microbiome, your second brain
The gut is in constant communication with the brain. A diverse microbiome, fed with fibre and fermented foods, contributes to emotional balance. Looking after your gut also means looking after your mind.
Pitfalls to avoid
Too much caffeine can amplify anxiety, and alcohol, falsely relaxing, damages sleep. Fast sugars, with their blood sugar rollercoaster, feed nervousness. It’s better to focus on regularity and quality than on quick « comforts ».
Comforting, balanced recipes
Soothe yourself with a banana and almond porridge, a lentil dahl or some cocoa energy balls. For a good night’s sleep, see also our foods for sleep.
This article is for information only and does not replace the advice of a healthcare professional. If in doubt, if you suspect a deficiency or if you have a medical condition, ask your doctor for advice.
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