Nutritional Strategies for Stress Relief

According to an article published by Ipsos, about 34% of adults in America say that their lives have been impacted multiple times in the past year due to stress.

In today's world, people are exposed to a lot of environments and situations that can cause stress, and for many, this is a recurring issue. Stress management for the elderly is particularly important as stress can cause a host of other health issues.

Knowing how to manage stress effectively can be incredibly beneficial, and there are several potential approaches. Understanding how nutrition and stress relate to each other is ideal, as a balanced diet can have a significant impact.

In this guide, we'll take a look at how nutrition can affect stress so you can better understand some healthy eating habits you should consider. Keep reading for more.

Lifestyle Changes to Help With Stress

It's important to understand just how much your diet and mental health are connected. It's not just down to the specific food you eat, but also the general types you include in your diet and even how you go about eating. Let's go over some key tips that could help you effectively manage stress.

Choose Whole, Natural Foods

You've probably heard people say that you should eat at least five fruits or vegetables every day, and this isn't a bad approach. Non-starchy vegetables, in particular, are a key part of a balanced diet. They can provide various nutrients, such as:

Vitamin C
Various B vitamins
Magnesium

Including a mix of different fruits and vegetables is ideal to help ensure you get a variety of nutrients.

Start the Day With a Balanced Breakfast

It's easy to grab a bowl of sugary cereal, but this isn't the healthiest way to start the day. You should instead go for something with more protein such as:

Eggs
Nuts
Seeds
Dairy foods

Combine these with whole grains or something else that offers complex carbohydrates. These will help give you long-lasting energy and offer a healthier start to the day overall.

Prioritise Protein

If you suffer from chronic stress, it will increase your body's demand for protein. Without it, the stress is likely to get worse, and it could lead to other health implications.

You can reduce this risk by ensuring you're consuming enough protein. Protein also helps slow the release of sugar from a meal. Some foods that have a high protein content include:

Chicken
Fish
lean meat
Eggs
Beans
Nuts
Seeds
Lentils

There are a lot of ways to get extra protein in your diet, so you shouldn't need to worry about getting bored of the same meals.

Don't Skip Meals

Many people make the mistake of skipping meals, and on top of reduced energy levels, this can negatively impact an individual's mood. Small, regular meals can be a great way to keep your energy and mood elevated. This should stop you from getting tired or irritable throughout the day.

It can be a good idea to enjoy healthy snacks regularly between meals, especially if you're tight on time. Fruit is a great choice here as it typically requires little to no prep time and helps ensure you're getting quality nutrients throughout the day.

Ditch Highly Refined Carbs

There are plenty of common foods that contain highly refined carbs, such as:

Bread
Pasta
Chocolate
Candy
Cereals
Packaged foods
Tinned produce

While these are a regular part of many people's diets, they're not always the healthiest. In many cases, they also contain hidden sugars. These ingredients can worsen stress, so you may want to reduce them in your diet.

It's typically better to lean towards unrefined foods. This includes items such as:

Whole-grain rice
Wholemeal bread
Porridge oats
Rye

Alcohol can also affect blood sugar levels quite a bit, so avoiding drinking in excess can also be a good idea.

Be Careful With Caffeine

A lot of people drink coffee or tea every day, so eliminating these from your diet may be difficult. They can provide a much-needed energy boost at times, but overconsumption can actually reduce overall energy levels. They may also deplete nutrients in the long term.

You should always aim to drink water over other beverages. The Harvard Medical School says that on average, men should drink 15.5 (3.7 liters) cups and women should consume 11.5 cups (2.7 liters) of water per day, though this can vary based on environmental factors and other health conditions. You could also opt for herbal or fruit teas instead if you want a bit more flavor.

Control Emotional Eating

Emotional eating is a challenge that some people really struggle with. Food is intricately connected to our emotional and social connections, so when suffering from stress, some people will turn directly to food. This can result in binge eating, and people often make less healthy choices due to the stress they're under.

When you're stressed, the body will divert blood away from your digestive system. Combining this with overeating can result in you feeling bloated and uncomfortable. These feelings will only add to your stress, further compounding the issue.

Foods That Can Help With Stress

Everyone reacts differently, so it may take a bit of time to learn which foods are most beneficial for you. With that said, there are various foods that can often help people deal with stress. If you want to change what you're eating to better manage your stress, you can focus on the following:

Complex carbs
Oranges
Spinach
Fatty fish
Pistachios
Black tea
Avocados
Almonds

You could also consider herbal supplements. There are various readily available supplements, some of which are specifically designed to help with issues like stress and anxiety.

The Importance of Understanding Nutrition and Stress for the Elderly

Stress is bad enough on its own, but it can also lead to various other health problems. For the elderly, this can present some serious risks, so understanding how nutrition and stress coincide is crucial.

Digby Place is a reputable senior living community in Lafayette, IN. We have a good understanding of the nutritional needs for seniors, so we offer high-quality dining options for all of our residents.

We offer various living options and levels of care to ensure all of our guests are as happy and healthy as they can be. Check out these premier retirement homes in Lafayette today.