The Relationship Between Stress and Food

The Relationship Between Stress and Food

Stress is inevitable—whether from school, training, or the daily demands of life, it always finds a way into your life. However, what you might not realize is that the food you eat directly influences your ability to handle stress. My goal is to help you understand this connection and allow you to make informed dietary choices that will support your mental resilience rather than amplify stress responses.

How Stress Affects Your Body:
When under pressure, the body shifts into fight-or-flight mode, activating the sympathetic nervous system. This triggers the release of stress hormones, including:

1. Cortisol: Increases blood sugar levels and inflammation, providing immediate energy but also contributing to long-term metabolic issues if chronically elevated.
2. Adrenaline: Enhances alertness and reaction time but can lead to energy crashes once its effects wear off.
3. Neurotransmitter Fluctuations: Affect mood, focus, and motivation, leading to anxiety, irritability, and fatigue.
   
   The way you fuel your body can either stabilize these responses or exacerbate stress. Some foods help regulate cortisol and neurotransmitter balance, while others contribute to inflammation, energy fluctuations, and cognitive impairment.

Foods & Activities That Worsen Stress & Mental Fatigue

The foods you consume can either help regulate your stress levels or make them worse. Some foods support the balance of cortisol and neurotransmitters, while others can increase inflammation, energy fluctuations, and cognitive impairment.

1. Refined Sugars & Processed Carbohydrates
Examples: Soda, candy, white bread, fast food, pastries

When you consume refined sugars and highly processed carbs, your body experiences rapid blood glucose spikes. This sudden surge in glucose forces your pancreas to release a large amount of insulin to restore balance. The subsequent crash in blood sugar levels can leave you feeling tired, irritable, and more prone to stress. This rollercoaster of energy not only disrupts your mood but also increases the production of cortisol—a stress hormone that, when elevated chronically, can impair cognitive function and worsen anxiety.

2. Excessive Caffeine & Energy Drinks
Examples: High-caffeine coffee, energy drinks, caffeinated sodas (Celsius, Alani, Monster, Coffee..)

Caffeine in moderate amounts can be a stimulant; however, when consumed in excess, it leads to heightened levels of cortisol and adrenaline. These chemicals overstimulate your nervous system, which may temporarily increase alertness but also promote feelings of anxiety and jitteriness. Furthermore, high caffeine levels interfere with adenosine—a neurotransmitter responsible for sleep regulation—resulting in disrupted sleep patterns that compound stress and reduce overall mental clarity.

3. Processed & Fried Foods (High in Trans Fats)
Examples: Fast food, chips, packaged snacks (Pringles, Chick-fil-a, caramel corn)

Foods high in trans fats, omega-6 fatty acids and unhealthy processed oils provoke a state of chronic inflammation in the body. This inflammatory response affects not only your muscles and joints but also the gut—the body’s “second brain.” Since about 90% of serotonin (a key mood-regulating neurotransmitter) is produced in the gut, inflammation here can directly impair your mood and increase anxiety. Over time, the persistent inflammation from these foods can lead to a diminished stress threshold and greater susceptibility to fatigue.

4. Skipping Meals

Regularly skipping meals, whether due to a busy schedule or a misguided notion of “not feeling hungry,” deprives your body of the consistent energy it needs. When you skip meals, your body doesn't receive a fresh supply of glucose—the brain's primary fuel. Without regular food intake, blood sugar levels drop (a state known as hypoglycemia), which means the brain gets less energy to perform its functions. Since cognitive processes like concentration, memory, and decision-making rely on a steady energy source, a low blood sugar level can lead to decreased cognitive function and make it harder to focus.  This not only makes it harder for your body to manage stress effectively but also increases cortisol production as your body attempts to compensate for low energy. In essence, neglecting to eat at regular intervals forces your body into a constant state of stress, contributing to mental fatigue and mood instability.

 
Foods That Reduce Stress & Boost Mental Resilience

While some choices exacerbate stress, others provide the building blocks for a calmer, more resilient mind. These nutrient-dense foods work by stabilizing blood sugar, reducing inflammation, and supporting the production of mood-regulating neurotransmitters.

1. Complex Carbohydrates for Steady Energy
Examples: Oats, quinoa, brown rice, whole grain bread, sweet potatoes

Complex carbohydrates—found in oats, quinoa, brown rice, whole grain bread, and sweet potatoes—are digested slowly, which provides a gradual, steady release of glucose into the bloodstream. This controlled energy release helps maintain stable blood sugar levels and prevents the rapid spikes and drops that can trigger stress responses. In addition, a stable blood sugar level supports the synthesis of serotonin, a key neurotransmitter involved in mood stabilization and anxiety reduction. Essentially, these carbs create an energy environment that helps the body better manage stress.

2. Healthy Fats to Support Brain Function
Examples: Avocados, olive oil, nuts, seeds, salmon, dark chocolate

Healthy fats—especially omega-3 fatty acids—play a pivotal role in reducing inflammation and supporting brain health. Omega-3s help modulate cortisol production and balance dopamine levels, both vital for regulating mood and motivation. By reducing chronic inflammation and supporting optimal brain function, these fats can accelerate recovery from stress. In short, including healthy fats in your diet enhances the brain’s resilience to stress.

3. High-Quality Proteins & Amino Acids
Examples: Eggs, lean meats, Greek yogurt, beans, tofu, nuts

High-quality proteins supply essential amino acids like tryptophan and tyrosine. These amino acids serve as precursors for serotonin and dopamine, neurotransmitters that are fundamental to mood regulation, sleep, and focus. A diet rich in complete proteins ensures that the body has the necessary components for tissue repair and muscle recovery, which supports sustained energy levels. This comprehensive amino acid profile helps counteract stress-induced fatigue and bolsters overall mental well-being.

4. Magnesium-Rich Foods for Relaxation
Examples: Dark leafy greens, bananas, nuts, seeds, dark chocolate

Magnesium-rich foods—such as dark leafy greens, bananas, nuts, seeds, and dark chocolate—play a pivotal role in promoting relaxation and reducing stress. Magnesium helps modulate the body’s stress response by blocking the excessive release of cortisol, the primary stress hormone, and by supporting proper nerve and muscle function. This mineral contributes to a state of calm and aids in preventing the physical manifestations of stress. Ensuring an adequate intake of magnesium is crucial for lowering anxiety levels and maintaining a balanced, relaxed state.
 

5. Probiotics & Gut-Healthy Foods
Examples: Yogurt, kimchi, sauerkraut, kefir, miso

A healthy stomach is crucial for overall well-being, as it plays a significant role in the production of serotonin. Probiotic-rich foods encourage a balanced gut microbiome, which can improve mood and enhance your body’s ability to manage stress. A well-nourished gut supports not only digestion but also the immune system and mental resilience.

A balanced gut microbiome, an ecosystem of bacteria supported by probiotic-rich foods like yogurt, fermented vegetables, olives, etc. plays a crucial role in producing neurotransmitters such as serotonin, which are essential for mood regulation. These beneficial bacteria help maintain the integrity of the gut barrier, reducing systemic inflammation that can trigger stress responses. Additionally, the gut communicates with the brain via the vagus nerve, influencing the HPA axis and moderating the body's stress response. In essence, a healthy gut environment promotes a stable mood and enhances resilience to stress through these interconnected biological pathways.

6. Staying Hydrated
Examples: Water, herbal teas, coconut water

Even mild dehydration can threaten cognitive function and elevate cortisol levels. 
75% of fhe brain is composed from water. Adequate hydration helps maintain blood volume and viscosity, ensuring that oxygen and nutrients are efficiently delivered to brain cells. When you're dehydrated, blood flow can decrease, leading to reduced oxygenation of brain tissue. This can impair cognitive processes such as concentration, memory, and decision-making.

Dehydration is perceived by the body as a form of physiological stress. When the body perceives this stress, the hypothalamic-pituitary-adrenal (HPA) axis is activated, the body’s central stress response system. The system begins when the hypothalamus detects stress and secretes corticotropin-releasing hormone (CRH). This hormone then prompts the pituitary gland, located just beneath the hypothalamus, to release adrenocorticotropic hormone (ACTH). ACTH travels through the bloodstream to the adrenal glands—situated on top of the kidneys—signaling them to produce cortisol and other related hormones. Cortisol, often referred to as the "stress hormone," plays a crucial role in mobilizing energy, regulating metabolism, and modulating the immune response during stressful events. Elevated cortisol levelscan contribute to feelings of anxiety, fatigue, and even hinder cognitive and athletic performance over time. Research has shown that even mild dehydration (as little as a 2% loss in body weight due to water loss) can significantly impact cognitive function and increase cortisol levels. Consistent fluid intake is a simple yet powerful way to reduce the physical symptoms of stress, and, as a result of constantly being hydrated, you will be able to focus more in class, on the field

 
Best Eating Habits to Manage Stress

Incorporating smart dietary choices into your daily routine can have a transformative impact on your stress levels and overall mental resilience. Here are some actionable strategies:

• Balance Every Meal: At every meal make sure to include a mix of proteins, healthy fats, and complex carbohydrates to ensure a steady supply of energy throughout the day.
• Eat Regularly: Avoid skipping meals by planning small, frequent snacks like granola, almonds, etc. that keep your blood sugar levels stable throughout the day. Make sure to eat breakfast, lunch, and  dinner :)
• Limit Unhealthy Options: Reduce the consumption of refined sugars, processed foods, and excessive caffeine. This will help to minimize inflammatory responses to stress and energy crashes.
• Boost Omega-3 Intake: Incorporate fatty fish, walnuts, and flaxseeds to counteract inflammation and support brain health.
• Prioritize Nutrient-Dense Foods: Gradually shift your diet to focus on whole, unprocessed foods that provide a full spectrum of vitamins, minerals, and antioxidants to support optimal body function. Take more time to look at the contents in the food you're eating and their nutrition values.
• Stay Hydrated: Drink at least eight glasses of water daily to keep your brain and body functioning at their best. Hydration is important as an athlete, whether you're training or resting.
  
  By understanding how specific foods affect your body's stress responses, you can take control of your diet and, in turn, your overall mental well-being. Small, intentional changes in your eating habits can pave the way to reduced anxiety, enhanced cognitive function, and a more resilient, balanced life.

Sources:

1. National Institute of Mental Health (NIMH). “5 Things You Should Know About Stress.” National Institutes of Health, U.S. Department of Health and Human Services, https://www.nimh.nih.gov/health/publications/stress.
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3. American Psychological Association (APA). “Stress Effects on the Body.” American Psychological Association, https://www.apa.org/topics/stress/body.
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7. Benton, David. “The Influence of Dietary Status on the Cognitive Performance of Children.” Molecular Nutrition & Food Research, vol. 54, no. 4, 2010, pp. 457–470. https://doi.org/10.1002/mnfr.200900139.
8. Cleveland Clinic. “How Food Affects Your Mood.” Cleveland Clinic, 12 July 2022, https://health.clevelandclinic.org/how-food-affects-your-mood.