What is your favorite thing to eat? Is it sweet, crunchy, or chewy? Does it taste better eaten hot or cold? Do you look forward to eating it once a year during special occasions or do you eat it more often? What is it about that particular food that makes it your favorite? Does it have a special meaning for you? Is it a comfort food?
I often meet with people who refer to themselves as “stress eaters,” someone who eats more often and less healthily when they’re under stress. Other people I meet with identify themselves as the opposite, someone who loses their appetite when under stress. Feeling anxious or stressed can affect our relationship with food and we may eat more or less depending on how our bodies respond to that stress.
Some foods and the ingredients in them are associated with increased anxiety such as caffeine, sugar, candy, and soda pop. People frequently also consume alcohol or nicotine which can affect mood. Salt is sometimes related to an increase in blood pressure. Anxiety can be associated with heart disease, especially with frequently increased heart rate and high blood pressure.
Being mindful of the food you eat can help manage anxiety. Maintaining a diet with balanced amounts of fruits, vegetables, whole grains, fiber, nuts, and proteins can help manage anxiety and boost your mood. These foods contain vitamins and are associated with your brain’s production of dopamine and serotonin which can affect levels of energy and alertness.
Here are a few general tips to help improve your mood and manage nutrition and anxiety:
- Drink plenty of water, dehydration can affect your mood
- Use caffeine in moderation, it can make you feel jittery or nervous and can act as a diuretic which may lead to dehydration
- Consume alcohol in moderation, it can interfere with sleep
- Find enjoyable ways to be active to manage weight, reduce anxiety, and improve your heart health
- Get plenty of rest, lack of sleep is associated with stimulating areas of the brain that process emotions and can trigger anxiety
- Learn ways to relax, if you’re someone who loses your appetite when anxiety sets in it can help to know that appetite usually returns once you’re in a more relaxed state
What do you notice about your relationship with food when you feel anxious?
Inspired by a prompt from ~Pour Some Sugar on Me~