There's a reason you want to take a nosedive into a plate of hot chips when things go haywire. "When you get stressed, your body's adrenal glands release the hormone cortisol which increases your appetite," says nutritionist Rachel Meltzer Warren. But here's the thing: Stress eating can be a good thing if you reach for foods packed full of anxiety-relieving nutrients.
So when the ice cream urge comes calling, take the emotional edge off with these better-for-you stress busters.
Oatmeal instead of a donut
There's a reason we crave carby and sweet foods when we're hanging on by a thread: "Carbs increase levels of the feel-good hormone serotonin and lessen the brain's response to stress," says Warren. Just put that sugary, deep-fried fritter down for a piping hot bowl of oatmeal. Not only can oatmeal increase serotonin levels without the inevitable sugar crash from donuts, it also delivers mood-stabilising magnesium. Even better, add a dash of pure vanilla extract—the scent is linked to improved mood.
A grilled salmon burger instead of a burger and chips
No wonder you're hitting up Maccas: Stress can spike cortisol, a hunger hormone that kicks up your cravings for high-fat, high-kilojoule eats. Slam back a salmon burger instead. Salmon has a double whammy of stress-busters: Omega-3 fatty acids protect cells against stress-related inflammation and have been show to fend off mood swings, and vitamin D, a nutrient that can fend off depression. Top your burger with a slice of avocado, which is rich in stress-relieving B vitamins, and healthy fats that can help prevent overeating later.
Yoghurt instead of ice cream
Put down that Ben & Jerry's and pick up a pint of yoghurt! Too much stress can cause a gut reaction — that butterfly, fluttery feeling in your stomach — throwing off everything from your digestion to the bacterial balance of your microflora. On the flipside, probiotic-rich foods like yoghurt, kefir and kimchi can bolster your good gut bacteria, positively affecting your brain and your mood. One UCLA study found that women who ate yoghurt with probiotics had reduced activity in the area of the brain that handles emotion and stress. For extra relief, top that yoghurt with blueberries — the antioxidants in them can improve the body's stress response.
Lemonade instead of fizzy drinks
The fizzy drink habit is tough to break, especially because stress can have you jonesing for sugar. But you should can the Coke for a lemonade. Not only does the refreshing sip give you vitamin C, which has been linked to stress reduction, and improved blood pressure and cortisol levels; but the citrusy scent can give your brain a happy boost, too. Just be sure to avoid store-bought varieties — these often contain loads of sugar, which can plummet energy levels—and instead, sweeten with a touch of honey or a few drops of stevia.
Air-popped popcorn instead of hot chips
One of the side effects of stress is auto-pilot eating, that repetitive, stuff-your-face feeling that can kill a plate of hot chips in 10 seconds flat. "Popcorn is a better choice than chips because its high volume slows you down, while the fibre can stabilise blood sugar and pull the reins on mindless munching," says Warren. The carb-rich snack can also spike serotonin, a relaxing neurotransmitter that regulates mood. Try adding a sprinkle of cinnamon on your popcorn for a subtly sweet flavour and extra dose of calm — this spice has been shown to stabilise blood sugar, and the scent can lessen feelings of anxiety.
Dark chocolate instead M&Ms
Permission to eat chocolate, granted! The sinfully good stuff gives you a dopamine rush that makes everything feel better. Just skip the M&Ms in favour of dark chocolate. Research shows that cocoa polyphenols, which are more concentrated in dark chocolate than milk chocolate, can reduce stress — especially in women. What's more, a University of Copenhagen study found that dark chocolate (at least 70% cocoa) is more filling than milk chocolate and lessens cravings for sweet, salty, and fatty foods. Just don't make it an everyday thing, warns Warren. Try some dark chocolate covered almonds, which deliver a dose of stress-busting magnesium, too.
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