***”Comfort Foods” or Stress-Relieving Enemies?***
Some people turn to certain “comfort foods” to improve their mood when feeling down or under high stress, such as foods rich in carbohydrates. However, experts say that some so-called “comfort foods” are actually of no help in boosting mental state and may even worsen one’s mood.
According to reports from the HuffPost, Uma Naidoo, a nutrition psychiatrist trained at Harvard University, mentioned, “To relieve stress and maintain a good mood, I always start by focusing on diet and see where small adjustments can be made.”
There is a connection between nutrition and mental health, as the brain and gut are directly linked through the vagus nerve, which sends signals to the brain, digestive system, and heart.
Naidoo explains that the food we eat can influence the balance of the microbiome in our gut. A balanced microbiome helps reduce brain inflammation, improve mood, enhance focus and energy, reduce stress, and promote overall health.
To prevent making things worse, nutritionists advise avoiding or limiting consumption of certain foods or beverages when under stress:
Desserts like cakes, cookies, ice cream, and candies, which are high in added sugars, can often be detrimental to mood as the added sugars in these foods different from the natural sugars found in fruits and vegetables.
Lena Beal, a spokesperson for the Academy of Nutrition and Dietetics, warns that foods and drinks with added sugars “can cause a rapid increase in blood sugar levels and excessive consumption can lead to irritability, worrying, or negative emotional behavior.”
Apart from desserts, added sugars can also be hidden in cereals, bread, energy bars, sauces, and salad dressings. Other names for added sugars may be seen in ingredient lists, including cane juice, corn syrup, glucose, fructose, molasses, and sucrose.
Kimberly Snodgrass, another spokesperson for the Academy, mentions that during times of stress, it’s advisable to avoid high-calorie, nutrient-poor foods.
Roxana Ehsani adds that this includes fried foods (e.g., French fries and donuts) and highly processed foods (such as hot dogs and deli meats).
These foods indirectly contribute to heightened inflammation in the body. Regular consumption of them may increase stress levels. Previous studies have shown that frequent consumption of fried foods increases the risk of anxiety and depression.
Michelle Routhenstein advises limiting consumption of high-salt snacks such as potato chips during times of stress because high salt intake can lead to elevated blood pressure and fluid retention, causing discomfort and feelings of stress.
Excessive salt intake can also affect the body’s management of stress hormones, leading to more anxiety and irritability.
Apart from salty snacks, common sources of salt include soups, condiments, bread, and pasta.
“If you are prone to anxiety or stress, caffeine can elevate cortisol (the primary stress hormone) levels, making the situation worse,” says Rob Hobson. Caffeine acts as a stimulant, triggering the release of adrenaline and other stress hormones, exacerbating your fight-or-flight response and causing feelings of tension and anxiety. Caffeine also raises your heart rate and blood pressure, reflecting the body’s stress response.
Ehsani reminds people that caffeine is not only found in coffee but also in tea, soda, energy drinks, chocolate, and pre-workout supplements. Some commercially available drinks like water and juices also contain caffeine.
The body responds to stress through the hypothalamic-pituitary-adrenal (HPA) axis, releasing cortisol as a stress hormone.
Sue-Ellen Anderson Haynes, a spokesperson for the Academy, notes that in times of crisis, blood flow increases to the arms, legs, and brain, heart rate and breathing elevate, and blood clotting increases. Drinking alcohol can activate the HPA axis, reflecting similar symptoms in the body.
Over time, uncontrolled cortisol levels and stress can lead to long-term health problems like central obesity, increased infection risk, insulin resistance, and metabolic syndrome.
So, what foods can truly improve mood and relieve stress? These experts suggest that foods containing probiotics and prebiotics, Omega-3 fatty acids, magnesium, vitamin C, and fiber can be helpful.
They emphasize that besides watching our diet, it’s crucial not to overlook lifestyle factors that may contribute to stress.
As Naidoo aptly puts it, “Getting good sleep, engaging in regular physical activity, practicing mindfulness, having healthy social relationships, and maintaining a balance between work and life are also key to a low-stress lifestyle.”