How Nutrition Impacts Your Body During Stressful Times.
- Karla Andrade
- Oct 6
- 2 min read
We all feel stress sometimes. Stress happens when your body thinks it has to fight, run away, or handle something hard. Your heart beats faster, you breathe quicker, and your brain gets ready for action. But did you know that what you eat can change how your body deals with stress?
Why Food Matters
When you are stressed, your body uses more energy. It also makes more of a hormone called cortisol. If cortisol stays high for too long, you may feel tired, anxious, or even get sick more easily (4). Eating the right foods gives your body the tools it needs to calm down and stay strong.
Nutrients That Help in Stressful Times:
Vitamin C – Found in oranges, strawberries, and bell peppers. Vitamin C helps lower cortisol and keeps your immune system strong (1).
Magnesium – Found in spinach, almonds, and pumpkin seeds. Magnesium helps your muscles relax and improves sleep (3).
Omega-3 fatty acids – Found in salmon, walnuts, and chia seeds. Omega-3s support your brain and can reduce feelings of anxiety (2, 5).
Dark chocolate (in small amounts) – It can boost mood by increasing endorphins, the “feel good” chemicals in your brain (1).
Water – Even mild dehydration can make stress worse. Drinking enough water helps your body stay balanced (4).
Foods to Limit
Some foods make stress harder to handle. Too much sugar, fast food, or caffeine can make your heart race and your energy crash. These foods might feel good for a short time, but they don’t help your body cope with stress in the long run (4).
Takeaway
Stress is a normal part of life, but your diet can make a big difference. Eating colorful fruits, leafy greens, healthy fats, and drinking water can help your body stay calm and strong. Think of food as fuel—not just for your body, but also for your mind (1,2).
References
Harvard Health Publishing. (2020). Foods that fight stress. Harvard Medical School. Retrieved from https://www.health.harvard.edu/staying-healthy/foods-that-fight-stress
American Heart Association. (2023). Omega-3 Fatty Acids. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/omega-3-fatty-acids
National Institutes of Health, Office of Dietary Supplements. (2021). Magnesium Fact Sheet for Consumers. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
Mayo Clinic Staff. (2022). Stress symptoms: Effects on your body and behavior. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
Simopoulos, A. P. (2016). An increase in the omega-6/omega-3 fatty acid ratio increases the risk for obesity and metabolic syndrome. Nutrients, 8(3), 128. https://doi.org/10.3390/nu8030128
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