There are many people who eat emotionally when they feel stressed or anxious, something that can make them feel very bad afterwards. Not only because of the poor diet received, but also because they have not been able to suppress their impulses. You can eat to overcome stress, but you have to know how to do it so that it is a positive way to advance your emotional state.
While emotional eating is a negative way to deal with stress, just like physical activity and mindfulness, nutrition has an important role to play in managing stress. Below we are going to explain ways to use food to help you cope with this unbalanced state of mind.
Keep blood sugar levels stable
Eat regular meals to avoid blood glucose drops. This will help you control your hunger and hormones like insulin. Skipping meals, on the other hand, can exacerbate symptoms of stress and erode your response to the situation that makes you uncomfortable.
Fill up on healthy foods
Focus on a diet rich in foods full of fiber, vegetables like greens, fruits, legumes, nuts and whole grains, lean protein, and healthy fats. This will help improve blood sugar regulation to better handle the short-term effects of stress while protect the body against chronic diseases.
Put junk food aside
Avoid foods rich in highly processed carbohydrates and sugary foods. Be careful to eat foods like chocolate just to feel better ... in the same way, you should keep in mind that it is better not to increase your consumption of sugar, caffeine or alcohol in stressful moments. If you do, you will feel worse later.
Increase healthy gut bacteria
Consider including fermented foods in your diet or taking a probiotic supplement to keep your gut microbiome healthy. Stress affects the number and type of healthy bacteria in the gut, which in turn can affect our immunity which can be suppressed due to stress.
There is a complex two-way connection between the digestive system and the brain, called the gut axis of the brain. A troubled gut can send signals to the brain, just as a stressed brain can send signals to the gut. This system is sensitive to our emotional state and affects digestive diseases such as irritable bowel syndrome, indigestion, and heartburn. It also affects the function of the whole body.
In times of prolonged stress, maintaining a healthy diet is a must ... it can have positive physical and emotional impacts.
If despite having a good diet and maintaining an active lifestyle, you realize that you are not able to control the stress in your life, then it will be a good idea to go to your doctor to explain your situation and that give you the most appropriate guidelines in your case. If necessary, he may refer you to a psychologist so that you can work on that emotional disturbance.