Nutrition and Stress- Tips to Handle Stress

Good nutrition is a vital stress management tool. Stress can make you feel tired, depressed as well as ill.

Stress can keep you motivated to try new things and also to reach our goals. But an excessive amount of stress can make you
feel tired, depressed as well as ill. Stress may be the emotional and physical strain you are feeling as you adjust to alterations in your life. Your health can suffer if you’re under stress for a long period, especially if you are not eating well. You might have trouble sleeping, gain or slim down, or experience indigestion, diarrhea or constipation.

Good nutrition is a vital stress management tool. When our body is poorly fed, stress takes a much greater toll on our overall health. Nutrition and stress are interlinked. Below are great tips to eat well for academic success:

Eat regularly throughout the day

Eat three small meals plus healthy snacks every single day. At every meal, include foods from 3 or 4 of the food groups (Fruit and veggies, Grain Products, Milk and Alternatives and Meat and Alternatives). Even if on the go, choose a healthier meal for example fruit, yogurt along with a whole grain bagel.

Get your healthy fats

Omega-3 essential fatty acids found in walnuts, flaxseed and fish oil are related to brain function. Deficiencies of the fatty acid can result in depression and/or anxiety.

Trade caffeine for additional sleep

Caffeine results in increased blood pressure and could make you anxious, particularly if you are already prone to anxiety. While consuming caffeine might seem to help you concentrate better, some research has shown that caffeine only restores what’s lost through insomnia. Instead of turning to caffeine, try natural grade booster – sleep.

Nutrition and Stress

Nutrition and Stress

Decelerate and relax at mealtime

Take time to sit down for meals and snacks. Eat slowly and relish the taste. Learn true hunger and fullness. Eat whenever you are hungry and prevent when you are satisfied.

Add high-fiber foods

High fiber intake continues to be associated with greater alertness and decreased perceived stress. So add fiber-rich foods like oatmeal, nuts, beans, vegetables and fruit to your diet.

Maintain stocks of healthy snacks

Knowing that a stressful or busy time is approaching, prepare by stocking on quick, healthy snacks. Healthy snacks are full of protein and/or fiber. A few examples are low fat granola, almonds, peanuts, carrots with hummus or yogurt with fruit.


Consider a mineral and vitamin supplement to replace the nutrients depleted by stress, specially the B vitamins, ascorbic acid, calcium, magnesium and zinc. Herbal medicines to aid digestion include liquorice root, natural aloe-vera, lemongrass and kava kava. Mint, dandelion, fennel, ginger, slippery elm and meadowsweet teas help digestion.

Author: Health Benefits

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