Chronic stress can cause elevated levels of cortisol and adrenaline, sometimes called the stress hormones. At normal levels these hormones have many important functions, but when they are at higher levels for a prolonged period of time there are many possible negative effects.

Some of these are high blood pressure and increased risk of heart disease, elevated blood sugar, a weakened immune system, impaired cognitive function, increased breakdown of body tissue, and DNA damage. From a nutritional perspective, chronic stress can lead to excessive free radicals, deficiency of certain vitamins and most minerals, decreased bioavailability of nutrients and changes in appetite.

In addition to stress relieving strategies such as mindfulness practices, here are some eating tips to reduce harm from stress:

1. Eat breakfast – Eating breakfast can help elevate mood and improve school and work performance. Eating breakfast will also help regulate your appetite so that you can rely on your hunger cues the rest of the day.

2. Do not skip meals or eat too little – Regular meals and adequate calories help to prevent excessive cortisol release. Eating too little usually leads to overeating which can also increase stress due to decreased transport of oxygen to the brain.

3. Include protein at meals – The building blocks of protein are amino acids. Amino acids such as tryptophan and tyrosine are the precursors to neurotransmitters that produce calmness and mental alertness, and that also regulate appetite. Also, adequate protein is important since chronic stress causes increased protein breakdown. Protein also helps regulate blood sugar.

4. Include carbohydrate at meals – Adequate carbohydrate leads to increased serotonin (brain neurotransmitter) which helps to calm and regulate appetite. The brain and nervous system can only use carbohydrate (glucose) for fuel. However, excessive carbohydrate leads to increased insulin levels and increased cortisol release. Including adequate protein and fat at meals prevents too much carbohydrate intake.

5. Include fat at meals – We are all fatheads! Two thirds of the brain is fat, and omega-3 and omega-6 fatty acids are the building blocks of brain cells. Omega-3 fatty acids decrease levels of stress hormones and help with mood stability.

6. Eat from all food groups and focus on variety – Chronic stress leads to deficiency in B vitamins, vitamin C and most minerals. B vitamins (Grain, Dairy and Meat groups) support brain function and the nervous system. Vitamin C (Fruit and Vegetable groups) supports the immune system. Minerals are needed for a wide variety of body functions.  We need to eat from all food groups and focus on as much variety as possible within food groups to assure adequate mineral intake. This will also assure adequate intake of antioxidants to help with the increased production of free radicals due to chronic stress.

7. Avoid stimulants – Stimulants such as caffeine lead to increased cortisol release.

8. Eat Mindfully – Mindfulness practices like mindful eating can decrease chronic stress. These practices activate the left prefrontal cortex which is associated with feeling positive, peaceful and happy.

I hope these eating tips help you during this hectic time of year. Feel free to contact me with any questions or comments at .(JavaScript must be enabled to view this email address).

Happy Holidays!

Since 1990 registered dietitian Deborah Kauffmann, RD, LDN has been providing nutrition counseling for disordered eating utilizing an intuitive, Health At Every Size® approach. Deborah works with adults, teens and children/parents. She is one of the pioneers of the HAES (SM) approach in the Baltimore area. Deborah also offers Largely Positive, a free support group for adults of size promoting size acceptance and self care. Her private practice is Nutrition Counseling for Intuitive Eating.