“Research shows a strong connection between food and stress, which is associated with inflammation and oxidative stress in the body, said registered dietitian nutritionist Elizabeth Shaw. Diets high in fat and simple carbohydrates can increase oxidative stress while eating more fish, whole grains, fruits and vegetables can reduce the effects, Shaw said.” – Forbes (6/25)

I cannot think of a more appropriate topic for #MindfulMonday than being more mindful of your stress level. We have all heard that “stress causes weight gain”, among a slew of other negative side effects. Well, this isn’t just some passed-down mumbo-jumbo. It’s backed by plenty of hard evidence and should not be taken lightly. It’s a vicious downward spiral: stress causes the development of poor eating habits → poor eating habits lead to increased inflammation and oxidative stress in the body → increased inflammation and oxidative stress lead to weight gain → weight gain naturally leads to increased stress…so on and so forth.

When I say “poor eating habits”, I’m referring generically to what poor eating habits look like for the majority of people. Such habits often include excess intake of bad fats + simple carbohydrates. But why do our bodies “crave” these foods when we are stressed? Is it because those are the foods we truly desire, based on enjoyment or taste? Or is it because we simply know those foods are bad for us, and our stress drives us to an increased desire for things we know we “can’t” or “shouldn’t” have. I encourage you to acknowledge when you are stressed, rather than try to hide it. If you are able to admit to this state, you might be more willing to address it by offering your body some cleaner fuel.

For example, if you are craving something sweet, go for some fresh berries. Not only do they contain a healthy amount of fiber to balance out the natural sugar they contain (as opposed to the artificial sugar-laden treats most of us eye when stressed), they are also a rich source of antioxidants. Antioxidants battle the oxidative stress that results from environmental stress, addressing the root of the problem and hopefully starting to reverse the negative feedback loop.

So, in addition to attempts to lessen the stressors in your life, I challenge you to keep the negative side effects of stress at bay by including plenty of nutrient-dense foods in your diet. It may not be the time to try a bunch of new healthy foods or force yourself to eat foods you know are healthy but don’t particularly care for, but you can certainly be intentional about consuming more whole grains, fruits and vegetables that you do enjoy. I think you’ll be surprised by how strongly these efforts pay off!

PS- I promise I can relate to what I have written above as I was super stressed when the picture of this yogurt + blueberries & almonds was taken…easy to tell because that’s a pair of my “internship pants” from my dietetic internship- lol!

Don’t Let Stress Make Your Diet a Mess