"My diet is horrendous. I drink too much coffee. I skip lunch four out of five days at work and I eat everything in sight when I get home. I know I should eat better, but I can’t seem to get it together.”
Sound familiar? It’s just one version of the frustrations commonly heard from people with hectic lives.
The demands of juggling a career, family and activities after work or school puts us in a constant time crunch. As a result, Canadians are finding it more difficult than ever to maintain a nutritious diet, which is profoundly affecting our health.
Stress Eroding Our Well-Being
It’s not surprising that more than 35 per cent of Canadians say they are constantly under some form of stress. Many of us often internalize stress and, over a period of months and years, this wear and tear may cause both mental and physical breakdown.
In small doses, stress can energize and motivate us. Too much stress, however, can impair our health status.
About 50 to 80 per cent of today’s health disorders—headaches, ulcers, irritable bowel syndrome and even cardiovascular disease—are believed to be stress-related.
Unfortunately, our body cannot identify the difference between physical and mental stresses. Whether we are faced with an angry bear or have a deadline to meet, our body responds to the stressful situation in the same way.
Poor Diet Can Trigger Stress
Our demand for nutrients increases during periods of stress. Research shows that there is a faster turnover of protein, fat and carbohydrates in order to produce energy to keep up with the demands we place on ourselves. Vitamins B and C are rapidly depleted in the course of this carbohydrate and protein metabolism.
Therefore, if we are skipping meals or not eating a balanced diet, the level of stress increases as the demand for nutrients is increases and is not met.
Our bodies will not have the nutrients required to manage stress properly and, as a result, our health becomes compromised. Even normal stress begins to exact a toll.
How We Cope With Stress
When the pressure is on, the solution for many of us is to not take the time to eat. Then, when the stressful moment has passed or we finally have the time to eat, we typically reach for a treat. By then, we’re low in blood sugar, extremely hungry and need to eat NOW. This energy slump, typically at 3 or 4 p.m., sets us up for poor food choices.
The concentrated shot of sugar found in soft drinks or jelly beans does makes us feel better and provides a quick boost of energy, but it’s shortlived. We wind up feeling more tired and irritable than we did before we went for the sugar fix.
It’s a vicious circle: stress affects our mood; our mood affects our food choices; and our food choices affect our mood, generally for the worse.
Many of us have been also socialized to rely on food for comfort or for a reward. This nervous noshing can lead us into a cycle of guilt and add more stress by increasing concerns about eating poorly or weight gain. Sadly, we’ve missed an opportunity to feed our body what it really needs: foods rich in vitamins, minerals, protein and carbohydrates.
As well, too much caffeine can lead to more stress. Caffeine increases feelings of anxiety and mimics the stress response. At the same time, caffeine causes the body to lose important B vitamins and calcium. Note that B vitamins are necessary for vitality and energy, and calcium plays an important role in muscle and nerve relaxation.
Nutrition Tips to Manage Stress
- Eat a balanced and varied diet. There is no one magic food. Each food offers particular nutrients.
- Pay attention to why and when you are eating. Avoid the pre-dinner cookie ‘n’ chips binge. Be aware of your emotions and have healthy foods on hand.
- Eat breakfast. It’s the easiest and simplest meal to make. Whether you sit down to eat or have breakfast on the go, take advantage of it.
- Enjoy your meals. Make mealtime a time for you. Eat and drink slowly.
- Include healthy snacks to maintain a constant energy level.
- Eat every two to three hours.
- Avoid excessive caffeine. Limit caffeine to no more than two to three cups of caffeinated beverages a day. Relax instead with a steaming mug of herbal tea.
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Foods That Help Ease the Tension
- Banana with a handful of almonds.
Good source of: vitamin B6, magnesium, potassium, calcium, protein, carbohydrates.
- Half a papaya topped with cottage cheese.
Good source of: vitamin C, potassium, calcium, protein, carbohydrates.
- Sliced red bell peppers with yogurt dip. Good source of: vitamin B6, vitamin C, potassium, calcium, protein.
- Rye crackers with Swiss cheese.
Good source of: B vitamins, iron, calcium, protein, carbohydrates.
- Toasted wheat germ (on anything). Good source of: B vitamins, vitamin E, calcium, iron, magnesium, potassium, zinc.
Samara Felesky-Hunt, For The Calgary Herald
