How What You Eat Impacts Your Stress & Anxiety Levels: Reducing Stress & Inflammation With Diet
- Kelly Mulhall
- Nov 11, 2024
- 6 min read
Updated: 6 days ago
In today’s fast-paced world, stress and anxiety have become all too familiar companions for many of us. The pressures of daily life—whether from work, relationships, or the constant bombardment of information—can leave us feeling overwhelmed and drained. While we often turn to quick fixes like coffee or comfort foods to cope, what if we told you that the key to managing these feelings might lie on your plate?
Recent research has highlighted a profound connection between what we eat and how we feel, revealing that our dietary choices can significantly impact our stress and anxiety levels. This blog will explore the intricate relationship between diet, inflammation, and mental health, emphasising how certain foods can either exacerbate or alleviate our stress response. Discover how adopting an anti-inflammatory diet can not only nourish your body but also promote a calmer, more balanced mind. Your journey to a healthier, happier you might just begin with a simple meal choice!
Stress: A Natural Response
Stress is the body’s natural reaction to challenges or demands, known as stressors. These can be external pressures like work deadlines, family responsibilities, or financial issues, or internal pressures such as self-doubt or perfectionism. When faced with stress, the body activates its "fight or flight" response, releasing hormones like adrenaline and cortisol. This physiological reaction prepares you to handle perceived threats by increasing heart rate, enhancing energy, and sharpening focus.
While short-term stress can be beneficial by motivating action and helping us cope with certain situations, chronic stress can lead to serious health issues, including fatigue, headaches, digestive problems, and weakened immune function. Over time, prolonged stress can contribute to anxiety disorders and other mental health challenges.
Anxiety: The Ongoing Worry
Anxiety, on the other hand, is characterised by persistent and excessive worry about everyday situations. It is more than just occasional nervousness; it can involve feelings of fear, apprehension, and unease that can be overwhelming and may interfere with daily activities. Anxiety can manifest both physically and mentally, leading to symptoms such as restlessness, increased heart rate, fatigue, difficulty concentrating, and insomnia.
The Interconnection Between Stress and Anxiety
Stress and anxiety are closely linked—stress can trigger anxiety responses, while existing anxiety may amplify stress levels. Chronic stress can lead to a state of hyperarousal where the individual becomes more susceptible to anxiety. Conversely, overwhelmed by anxiety, a person may perceive even minor stressors as insurmountable challenges, creating a vicious cycle that exacerbates both conditions.
Understanding the Gut-Brain Axis
The gut-brain axis refers to the complex communication network that links the flows both ways: the gut can influence brain function, and the brain can affect gut health. This relationship is mediated through multiple pathways, including through the nervous symptom, the gut microbiome, immune system and hormones. This is why the state of your gut health can so dramatically affect mental wellbeing.
What is Inflammation?
Inflammation is the body's natural response to injury, infection, or irritation. It plays a critical role in the immune system's defence mechanism, helping to heal tissue damage and combat pathogens. Inflammation can be classified into two types:
Acute Inflammation: This is a short-term process that occurs in response to an injury or infection. Symptoms may include redness, heat, swelling, and pain, and it generally resolves once the triggering factor is removed and healing occurs.
Chronic Inflammation: This is a long-term, persistent state of inflammation that can last for months or years. Chronic inflammation can be caused by long-term infections, autoimmune diseases, obesity, and exposure to irritants. Unlike acute inflammation, chronic inflammation can be harmful, contributing to a variety of health problems such as heart disease, diabetes, and even mental health issues, including anxiety and depression. It means the body is constantly in a ‘fight’ response, with less down time to rest and repair.
Foods That Contribute to Inflammation and Stress
Diet plays a significant role in the inflammation process. Certain foods can promote inflammation in the body, leading to a variety of health concerns, including increased stress levels. Here are some common inflammatory foods:
Processed Foods: Many processed foods contain high levels of refined sugars and salts, unhealthy fats, additives and synthetic ingredients. These can promote inflammation and negatively impact gut health as the body has to work harder to digest or remove them. Examples include packaged foods, fast food, and commercially baked goods.
Refined Carbohydrates: Foods like white bread, pastries, and other products made with white flour can lead to spikes in blood sugar. Constant blood sugar spikes can cause chronic inflammation across the whole body as each spike is like a mini assault on cells. Processed carbs also lack fibre, which is essential in aiding digestion, minimising blood sugar spikes and beneficial for the good bacteria in the gut.
Sugar and Sweeteners: Consuming excessive amounts of sugar and sweetened beverages can trigger inflammatory responses and contribute to the development of chronic diseases. Processed sugars such as high fructose glucose, maltodextrin, dextrose and all artificial sweeteners, often found in ‘low cal’ foods and processed snacks, are particularly associated with increased inflammation.
Trans Fats: If there’s one type of food to stick clear of for good, it’s trans fats. Found in many fried foods, pastries and margarine, trans fats can increase levels of inflammatory markers in the body and contribute significantly to heart disease and other health problems. Unfortunately in the UK there is not yet a ban on trans fats, however the food industry in the last 15 years has reduced their reliance on trans fats considerably. In the supermarket, avoid ingredients that include the words ‘trans-fatty acids’ or ‘hydrogenated’.
Red and Processed Meats: Diets high in red and processed meats have been linked to increased inflammation. These types of meats can contain compounds that promote inflammation, such as saturated fat and advanced glycation end products (AGEs). If eating red meat, go for lean grass fed cuts a few times a week.
Excessive Alcohol: While moderate alcohol consumption may have some health benefits, excessive intake can lead to inflammation, liver damage, and worsen mental health by impacting the gut microbiome and neurotransmitter balance.
Omega-6 Fatty Acids: While omega-6 fatty acids are essential for health, an imbalance with omega-3 fatty acids can promote inflammation. Foods that are high in omega-6s include many vegetable oils (e.g., corn, soybean, sunflower oils) commonly found in processed foods.
The Connection to Stress
Chronic inflammation can impact the body’s stress response. Inflammatory markers may activate stress hormones like cortisol, leading to feelings of anxiety and increased stress levels. Conversely, stress itself can exacerbate inflammation, creating a vicious cycle.
By understanding the connection between diet, inflammation, and stress, individuals can make informed choices to reduce inflammatory foods in their diets and support both their physical and mental health. Prioritising whole, minimally processed foods rich in anti-inflammatory properties—such as fruits, vegetables, whole grains, healthy fats, and lean proteins—can help break this cycle and promote overall well-being.
For those looking to embark on their journey towards better digestive health, seeking the guidance of a qualified gut health nutritionist is a crucial first step. By choosing the right professional and staying updated on emerging trends, you can achieve significant improvements in your gut health and overall well-being.
Whether you’re seeking personalised dietary advice or looking to improve your overall health, The Natural Balance is here to support you on your journey.
Kelly Mulhall
Registered Nutritional Therapist, Health Coach, Master SIBO Practitioner
Kelly is a Registered Nutritional Therapist who focuses on positive physical and mental wellbeing, achieved through diet, lifestyle, sleep and exercise. Having struggled for years with IBS and hormonal imbalance, and increasingly frustrated with the lack of support and helpful advice from her GP, Kelly began her own journey of healing the body from the inside out. After seeing huge improvements she quit her job to study nutrition and focus on harnessing the healing powers of food to help other people in similar situations.
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