Your heart races. Your hands sweat. Your breathing quickens, and your mouth feels dry. These reactions form part of the body’s natural stress response, often called “fight or flight”. This response helped our ancestors survive danger and still activates today when we face real or perceived threats.
By Kirsty Smith, Per4mance Nutrition
When the body senses stress, the brain signals the adrenal glands to release hormones such as adrenaline and cortisol. These hormones sharpen focus, raise energy levels, and prepare the body for action. In short bursts, stress can work in our favour. It can help us stay alert during a presentation or focused before a race.
After the stressful moment passes, the body usually settles back into balance. Ongoing stress, however, keeps stress hormones high for long periods. Research links this pattern to poorer physical and mental health.
Modern life exposes many people to constant stress. Heavy workloads, financial pressure, family demands, and nonstop digital input all add to the strain. Over time, these pressures can wear the body down.
Studies associate long-term stress with changes in immune function, digestive discomfort, sleep problems, anxiety, low mood, and a higher risk of heart disease. Hormonal changes with age, especially during menopause, may also affect how the body manages stress and supports memory and thinking.
Stress Eating
Stress eating
Stress often changes how we eat. Many people reach for sugary or high-fat foods when they feel overwhelmed or tired. Chocolate, crisps, and pastries offer quick comfort, especially when time feels tight.
Cortisol plays a role in this response. High cortisol levels can influence dopamine; a brain chemical linked to reward and pleasure. While these foods may feel satisfying in the moment, they often lead to energy crashes and irritability later. Over time, repeated stress eating can contribute to weight gain.
Research also suggests that chronic stress may affect where the body stores fat. The body tends to store more fat around the abdomen during prolonged stress. This type of fat links to a higher risk of heart disease and type-2 diabetes.
Many people rely on caffeine to push through fatigue. Caffeine can improve alertness in the short term, but it may raise cortisol levels in people who are sensitive to it. High intake may also increase magnesium loss through urine, especially when dietary intake stays low. For some people, caffeine worsens sleep, anxiety, or nervousness.
Herbal drinks such as chamomile tea offer a gentler option. Many people use chamomile to promote relaxation and support sleep.
Alcohol may also seem appealing during stressful times. While it may help you relax briefly, alcohol often disrupts sleep and can worsen fatigue and stress the next day.
Foods with Stress-Supporting Nutrients
Food cannot remove stress, but it can support the body’s ability to cope with it. A balanced diet helps maintain energy, mood, and brain function. Adequate intake of vitamins and minerals plays a key role in this process.
Dark Chocolate
Dark chocolate rich in cocoa flavanols has been associated in some studies with improvements in mood and perceived stress. Enjoy it mindfully, as it is still energy dense.
Avocado
Avocados provide fibre, folate, vitamin B6, vitamin C, magnesium, and monounsaturated fats. Folate and vitamin B6 are involved in neurotransmitter synthesis, including serotonin and dopamine, which play roles in mood regulation. Deficiencies in certain B-vitamins have been observed in some individuals with mental health conditions, highlighting their importance for overall wellbeing.
Berries
Berries are rich in vitamin C, antioxidants, and phytonutrients. Research suggests that antioxidant-rich foods may help reduce oxidative stress and support brain health. Vitamin C has also been associated with lower blood pressure and improved stress hormone regulation. Berries are easy to include in smoothies, yoghurt, or breakfast bowls.
Nuts
Nuts provide healthy fats, fibre, B-group vitamins, magnesium, zinc, and antioxidants. Clinical research suggests that regular nut consumption does not promote weight gain when eaten in appropriate portions and may support metabolic health. Zinc, in particular, plays a role in mood regulation and stress resilience.
Oats
Oats are a slow-digesting carbohydrate rich in fibre and antioxidants. They help maintain steady blood sugar levels and may indirectly support serotonin production by improving the availability of tryptophan to the brain. A bowl of oats topped with berries and nuts makes a nourishing start to the day.
Seaweed
Seaweed contains minerals such as iodine, magnesium, and folate, along with small amounts of omega-3 fatty acids and tryptophan. These nutrients contribute to brain and nervous system function. Seaweed can be enjoyed in salads, soups, or as part of sushi.
Salmon
Salmon is rich in omega-3 fatty acids, which are considered essential because the body cannot produce them on its own. Omega-3s may help modulate inflammatory pathways and support the body’s stress response. Salmon also provides vitamin B12, vitamin B6, vitamin D, and magnesium, all of which play roles in nervous system health.
Spinach
Spinach and other green leafy vegetables are excellent sources of magnesium, folate, vitamin C, and vitamin B6. Magnesium is involved in hundreds of biochemical reactions and is often associated with muscle relaxation, improved sleep, and reduced anxiety. Stress and magnesium have a bidirectional relationship, as stress can increase magnesium loss, while deficiency may heighten stress sensitivity.
Developing Healthy Eating Strategies
When stress levels are high, simple routines can help reduce decision fatigue and support better nutrition. Planning a few easy meals and snacks — such as oats with berries for breakfast, leafy greens with salmon and whole grains for main meals, and fruit or nuts for snacks — can make healthy choices more manageable.
Alongside a balanced, nutrient-rich diet, regular physical activity and relaxation practices such as meditation, yoga, or mindful breathing have been shown to support stress management and overall wellbeing. PRIME
