Keeping up with healthy habits can be especially challenging when stress levels rise. It’s all too tempting to hit snooze, skip that morning workout, or turn to your favourite takeaway when life feels overwhelming. Unfortunately, these quick fixes can leave us feeling even more stressed in the long run. You’re not alone in this struggle—but there's a strong link between stress and our overall well-being that often goes unnoticed. Let’s explore how stress can subtly impact our health and how simple, healthy habits can help keep things in balance!
Understanding Stress Hormones
Our bodies are regulated by a wide range of hormones, each playing a role in our energy, mood, and behaviours. Cortisol, often called the "stress hormone," is one of the most well-known. It’s released during moments of stress to help us respond to challenges. Some research suggests that elevated cortisol levels can influence our eating habits and may increase cravings for comfort foods, particularly those rich in high GI carbohydrates. Cortisol also follows a daily rhythm, typically peaking in the morning and tapering off by night. However, prolonged stress can disrupt this pattern, leading to fatigue, cravings, and even changes in how we manage our overall well-being.
Our Nutritionist’s Go-To Healthy Habits to Manage Stress
Prioritise Breakfast
Skipping breakfast can leave you feeling drained, instead prioritise including protein-rich foods like eggs, lean meats, yoghurt, and nuts at breakfast to stabilise blood sugar levels. This can help prevent energy crashes and overeating later in the day.
Snack Wisely
Nutritious snacks can provide steady energy throughout the day and help curb emotional eating, which often strikes when stress hits hard. Opt for snacks that are both satisfying and nourishing. Some of our current faves include high-protein options like Rokeby and koja bars for a quick, on-the-go boost, or savory snacks like carrot sticks with hummus or the classic cheese and crackers.
Mindful Eating
This involves paying full attention to the experience of eating—savouring the flavours, textures, and aromas of food while tuning into your body’s hunger and fullness cues. This practice can seem counterintuitive when you’re stressed and, in a rush, but it helps regulate the nervous system by activating the parasympathetic “rest and digest” response, which in turn counteracts the body’s stress response. By slowing down, chewing thoroughly, and eating without distractions, you can help lower cortisol levels and improve digestion, making meals a calming experience that reduces overall stress.
Plan & Prep:
When you’re starting to feel burnout, it can make it hard to find time for cooking, leading to reliance on less nutritious convenient foods. Plan and prep meals or batches of ingredients (think roast veggies or a big salad) ahead of time to make it easy to nourish your body with wholesome foods, even when energy is low. Keeping pre-prepared ready meals in your fridge or freezer can also be a game-changer during busy times!
By focusing on small, sustainable habits, you can build a foundation that supports your health even when life feels chaotic.
