Sugar and stress
Deborah Colson, a nutritional therapist for the charity, says: 'Poor blood sugar balance is often the single biggest factor in people suffering mood swings, depression, anxiety, and 'emotionality' - where someone appears to be fine one minute then in floods of tears the next. Having big blood sugar swings lessens people’s ability to cope with stress.'
Cortisol (a hormone we release in response to stress) specifically increases our desire for comfort foods. Over several years, prolonged cortisol release leads to excessive intake of high-fat and high-sugar foods. So it’s a vicious cycle.
Examples of what to eat instead:
- Berries: These are packed with vitamin C, which helps the body deal with stress. They’re also full of fibre, which helps regulate your blood sugar levels.
- Dark green vegetables: To help replenish the body's vitamins and minerals at times of stress.
- Turkey: Contains L-tryptophan, an amino acid that releases the feel-good hormone serotonin.
- Nuts: They boost battered immune systems and are full of B vitamins to help lower stress. No more than a small handful a day though. If you have to shell them like pistachios, even better! When you have an ongoing loop of negative thoughts playing in your mind, doing something repetitive with your hands may help silence your inner monologue. Think knitting or kneading bread—or even shelling nuts like pistachios or peanuts. The rhythmic moves will help you relax.
- Avocados: These creamy fruits stress-proof your body. Rich in glutathione, a substance that specifically blocks intestinal absorption of certain fats that cause oxidative damage, avocados also contain lutein, beta-carotene, vitamin E, and more foliate than any other fruit. A single serving (about one-quarter of an avocado) has plenty of B vitamins, too. Remember, this may technically be a fruit, but I count it as a fat, so use portion control.
MEDITATION IN ACTION
So if anxiety and stress tends to trigger emotional eating or overeating, then it’s very beneficial to try to thing to do is to reduce exposure to these by managing anger/stress. At TIFFXO we’re happyfit, not angryfit! I don’t have time to meditate. So we developed a range of Meditations in Action, which are a way to incorporate mindfulness into everyday activities to feel less stress and anxious by coming back to what’s happening right now.
Our friends at that's life! have teamed up with Tiffiny Hall to help you lose weight, get fit, boost your confidence and be the best version of YOU with her amazing online program. Head to TIFFXO.com for more!