What Is Stress?

Stress is your body’s natural response to a challenge, threat, or demand. It triggers the release of hormones—especially cortisol and adrenaline—to help you deal with the situation.

This is called the “fight or flight” response. It's helpful short-term... but long-term?

What Happens to Your Body During Chronic Stress?

When stress sticks around (think: work pressure, poor sleep, anxiety, life overload), your body stays in survival mode. Over time, that leads to:

Physical Effects:

• High cortisol → increased belly fat

• Elevated blood pressure and heart rate

• Suppressed immunity

• Muscle breakdown

• Hormonal imbalances

Mental & Emotional Effects:

• Anxiety and irritability

• Poor focus and memory

• Mood swings

• Sleep disruption

• Emotional eating or loss of appetite

Stress can even alter gut bacteria, contributing to inflammation and digestion issues (ever get a nervous stomach or IBS symptoms when stressed? That’s why).

Can We “Eat Ourselves Out of Stress”?

Not completely—you still need sleep, movement, and emotional tools—but yes, nutrition can absolutely support your stress response.

Think of food as a tool to help your body stay balanced, resilient, and calm.

How Diet Can Reduce Stress

1. Stabilizing Blood Sugar

Big sugar crashes can make you feel shaky, anxious, and moody.

Eat:

• Regular meals (4-6 hours)

• Protein + healthy fats + fiber in every meal

• Starchy carbs (potatoes, rice, and pasta)

Avoid:

• Skipping meals

• Sugary snacks or drinks

• Caffeine overload on an empty stomach

2. Boosting Brain-Calming Nutrients

These nutrients directly help regulate mood and stress hormones:

Nutrient Why It Helps Food Sources

• Magnesium Calms the nervous system Spinach, pumpkin seeds, almonds, dark chocolate

• Vitamin B-complex Supports energy & mood Whole grains, eggs, legumes, leafy greens

• Omega-3s Reduces inflammation & anxiety Fatty fish, chia seeds, walnuts

• Vitamin C Lowers cortisol Citrus, bell peppers, strawberries

• Tryptophan Precursor to serotonin (feel-good chemical) Turkey, oats, bananas, dairy

3. Supporting Gut Health

A healthy gut = better mood and less anxiety (thanks to the gut-brain connection).

Eat:

• Probiotic foods: yogurt, kefir, sauerkraut, kimchi, miso

• Prebiotic foods: garlic, onions, leeks, bananas, oats

• Fiber-rich foods: beans, whole grains, fruits, veg

A happy gut = more serotonin, which makes you feel calmer and emotionally balanced.

4. Reducing Inflammation

Chronic stress increases inflammation—so eating anti-inflammatory foods helps your body recover and stay resilient.

Anti-inflammatory foods:

• Berries, leafy greens, turmeric, olive oil, fatty fish, flaxseeds

Limit:

• Highly processed foods

• Sugar-laden snacks

• Trans fats

• Excess alcohol

5. The Ritual of Eating

Mindful eating itself reduces stress:

• Sit down

• Chew slowly

• Breathe

• Put your phone away

Even just creating calm around mealtime can shift your nervous system out of stress mode.

Bonus: Calming Drinks

• Chamomile tea – promotes relaxation

• Warm milk with cinnamon – soothing and tryptophan-rich

• Lemon balm or passionflower tea – shown to reduce anxiety

• Golden milk (turmeric + milk) – anti-inflammatory & comforting

What Makes Stress Worse?

• Too much caffeine (can spike cortisol and anxiety)

• Skipping meals or binge-eating later

• Sugar highs and crashes

• Alcohol (feels relaxing short-term but disrupts sleep and mood)

• Ultra-processed foods (low in nutrients your brain and hormones need)

Final Thoughts

You can’t eliminate stress—but you can nourish your body to handle it better.

A balanced, whole-food diet gives your body the tools it needs to stay calm, recover faster, and feel more emotionally stable.

In a nutshell:

• Eat regular, balanced meals

• Prioritize whole, unprocessed foods

• Get your key vitamins and minerals

• Take care of your gut

• Be kind to yourself at mealtime