Techniques for Using Food to Fight Stress

Techniques for Using Food to Fight Stress

The level of stress faced by a large number of people has reached a record high. Although we cannot completely remove the stressors in our lives, we can identify tools and practices that may help us become better at handling the stress we do encounter. Developing healthy sleeping habits, participating in increased physical activity, building a mindfulness practice, and taking time away from the news and social media may undoubtedly go a long way toward alleviating the harmful impacts of stress. According to the aforementioned article, altering your food habits may also be of great assistance in terms of stress management.

Techniques for Using Food to Fight Stress

It is necessary to establish that no food either causes or prevents worry. Generally speaking, research may tell us more about relationships than causes. In other words, it suggests that consuming certain foods or avoiding them may be more or less associated with anxiety.

Additionally, the types of meals you consistently consume are more likely to affect your anxiety levels than a single meal. Consistently making positive nutrition choices, such as limiting junk food consumption, consuming an adequate amount of vitamin D and foods rich in omega-3 fatty acids, eating a diverse diet, preparing your own meals, and practicing mindfulness while eating, has the potential to significantly improve anxiety and overall mood. Therefore, consuming a single “mood-enhancing smoothie” is unlikely to have a significant impact on alleviating true worry.

Let’s examine the effect that different foods and eating habits have on one’s mental state and the amount of stress they generate.

Comforting Foods

Ice cream, potato chips, macaroni and cheese, and fried chicken are just a few of the comforting foods that spring to mind during times of stress and anxiety. However, do these meals really affect mood? There are intriguing relationships between the kind of fat ingested in one’s diet, one’s level of physical fitness, one’s body mass index (BMI), and one’s level of anxiety. People who participate in more physical exercise and consume a greater amount of meals rich in healthy fats are often less anxious. In addition, the body mass index (BMI) has been demonstrated to have a positive connection with anxiety, suggesting that heavier individuals tend to exhibit greater levels of anxiety.

Thus, the consumption of meals high in unhealthy fats (fats that cause inflammation) and/or calorie-dense foods that lead to weight gain is connected with elevated anxiety levels. In contrast, evidence indicates that ingesting healthy fats and participating in regular physical exercise are associated with improved mood and greater resilience.


Always keep the 80/20 rule in mind. Consume nutritious foods, particularly healthy fats, for at least 80 percent of your meals, and don’t exceed 20 percent of your meals with less healthy selections. Include in this proportion “comfort foods” such sweets, fast food, fried foods, and alcoholic beverages.

Techniques for Using Food to Fight Stress

Cognitive Nutrients

Although omega-3 fats, vitamin D, calcium, zinc, magnesium, and probiotics have all been linked to increased mood and decreased anxiety, it is unrealistic to expect a single diet or food group to perform miracles on its own. The ingestion of meals rich in these nutrients has the ability to increase serotonin levels either directly or through facilitating its synthesis. Serotonin is a neurotransmitter that improves sleep quality and contributes to feelings of happiness and pleasure.


Consume meals that are consistently high in omega-3 fats and vitamin D, and your consumption of the other critical micronutrients will fall into place automatically. Consume at least two servings of fish each week or a supplement containing high-quality fish oil (discuss all supplementation with a Registered Dietitian). In addition, consume vitamin D-rich foods such as fish, egg yolks, dairy products, and mushrooms, and expose yourself to the sun daily for at least ten minutes.

Foods That Help Keep the Digestive System Healthy

It is probable that both the stomach microbiome and the gut-brain axis, which is linked to the gut microbiome, play a substantial role in the development of anxiety and depression. Inflammation, sensations of hunger and fullness, the capacity to manage blood sugar levels, allergies, mental health, and other metabolic problems have all been linked to the gut microbiome, which consists of resident bacteria, viruses, and fungus. Dysbiosis, which may be caused by inflammation or poor gut health, has been linked to a variety of mental disorders, including anxiety and depression. Both a lack of dietary fiber and the use of foods with artificial colors, flavors, and sweeteners contribute to intestinal dysbiosis. High-fiber, natural, whole foods may contribute to improved gastrointestinal health. According to study, the variety of a person’s diet corresponds with the diversity of his or her microbiome, which connects with the body’s capacity to adapt to stress.

There is a chance that probiotics might have a role in the treatment and prevention of anxiety due to their potential to restore the function of the microbiome in the gut. A recent study concluded that consuming probiotics in addition to medication prescribed by a physician was more effective at lowering anxiety symptoms than taking medication alone. Before concluding that everyone (or everyone with anxiety) should take probiotic supplements, further research is necessary. However, it is OK to consume probiotic-containing foods on a regular basis. These foods include yoghurt, kefir, tempeh, kombucha, miso, kimchi, and sauerkraut.

Techniques for Using Food to Fight Stress


Consume a diversified diet that includes fermented foods on a regular basis. Avoid foods that include artificial flavors, colors, and sweeteners.

The Process of Preparing Meals

Food is as much about connecting with others as it is about giving nourishment. The typical American consumes around fifty percent of their meals alone and fifty percent of their meals away from home. This leaves relatively little overlap between home-cooked meals shared with friends and those shared with family. Cooking and eating with someone whose company you like provides a common ground for engaging conversation, which may improve mood and alleviate stress.


Make an effort to bring meaning and significance to your meals. No more than three times each week, you should dine out or buy takeaway.

Pay Attention to Your Diet

Consider how hurried and multitasking individuals are throughout the day. This includes dinner, when everyone seems to be watching television, checking e-mail, or scanning social media feeds. Unplug to increase your relationship with food and your mood. Share what you learned, moments of thankfulness, and acts of kindness you gave or received with family members.


At least once every day, unplug from all technology and dine at a table rather than in front of a screen (with the exception of background music, if desired). You should not worry about anything other than eating and conversing with others during meals.

It may be difficult to remember in the heat of the moment, but sustaining healthy eating habits over time is more helpful than lowering anxiety with a single meal, beverage, or supplement. In addition, a healthy relationship with food and mealtimes may be fostered through fostering connections with food and other people. To attain optimal mental health, you should priorities consuming nutrient-dense foods from a variety of sources and seek consolation in both food and interpersonal interactions.

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