Alcohol disrupts sleep patterns and increases cortisol, the stress hormone, contributing to anxiety and mood instability. (Image: Canva)
Feeling stressed can present various signs and symptoms, including anxiety, irritability, and overwhelmed. Physically, it may cause headaches, muscle tension, fatigue, and digestive issues. Cognitive symptoms often involve difficulty concentrating and negative thinking. Behavioural changes may include social withdrawal, altered appetite, and procrastination, along with sleep disturbances like insomnia or excessive sleeping. Recognising these signs is essential, as chronic stress can lead to serious health problems.
To manage stress effectively, incorporating relaxation techniques, exercise, and seeking support is vital. Additionally, Dr Arvind Kumar from BGS Global Healthcare Limited, Surat, advises avoiding certain foods that can exacerbate stress.
Caffeine increases adrenaline and cortisol, heightening anxiety and stress. It also disrupts sleep, leading to fatigue, which worsens stress. Instead, herbal teas like chamomile and peppermint have calming effects. They soothe the mind, reduce stress, and promote relaxation without causing energy crashes.
Sugary snacks cause rapid blood sugar spikes followed by sharp drops, leading to mood swings, irritability, and energy crashes. Fresh fruits like bananas and berries provide natural sweetness, steady energy, and nutrients that stabilise blood sugar, helping to maintain a balanced mood throughout the day.
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Alcohol disrupts sleep patterns and increases cortisol, the stress hormone, contributing to anxiety and mood instability. Kombucha or sparkling water with lemon offers a refreshing, healthier alternative. These drinks are hydrating and help
manage stress without the negative effects associated with alcohol consumption.
Fried foods are high in trans fats, which lead to inflammation, sluggishness, and mental fog. They can also cause digestive discomfort, exacerbating stress. Opt for baked or grilled foods with olive oil, which are easier to digest and provide healthier fats that support brain function and mood.
Processed meats, like bacon and sausages, are high in sodium and preservatives, which can elevate blood pressure and stress levels. Lean proteins, such as grilled chicken, turkey, or tofu, are healthier alternatives that supply balanced energy without the stress-inducing effects of processed ingredients.
Soda is packed with sugar and caffeine, leading to energy crashes, anxiety, and dehydration. Infused water with cucumber, mint, or citrus is a much healthier option. It provides hydration, essential nutrients, and a refreshing taste, all of which help to reduce stress and promote calmness.
High in refined carbs and salt, chips and crackers cause bloating, fatigue, and energy dips. Air-popped popcorn or wholegrain crackers with hummus are healthier alternatives. They offer fibre and protein, which provide sustained energy and prevent the highs and lows that exacerbate stress.
Pastries and cakes are loaded with refined sugars and carbs, causing blood sugar fluctuations that lead to mood dips and stress. Whole-grain muffins or oatmeal cookies with nuts provide slow-releasing energy, helping to
stabilise blood sugar levels and maintain a more balanced mood throughout the day.
Fast food is high in unhealthy fats, sodium, and preservatives, leading to digestive problems, bloating, and increased stress. Home-cooked meals with whole ingredients, such as quinoa, vegetables, and lean proteins, offer balanced nutrition, stable energy levels, and better digestion, all of which reduce stress.
Ice cream is rich in sugar and saturated fats, which contribute to stress-induced weight gain, mood swings, and fatigue. Frozen yoghurt or banana-based ice cream are lighter alternatives, offering lower sugar content while still satisfying your craving for a sweet treat without the stress-inducing effects.
White bread causes quick blood sugar spikes and subsequent crashes, leading to irritability and fatigue. Whole-grain or sprouted bread offers fibre, which helps regulate blood sugar levels and provides longer-lasting energy, reducing the likelihood of mood dips and stress-related energy crashes.
- Pizza (with processed ingredients)
Pizza made with processed meats, cheeses, and refined dough is high in unhealthy fats and sodium, causing bloating and fatigue. Whole-wheat veggie pizza or cauliflower crust pizza provides a healthier option, offering more nutrients, fibre, and better digestion without causing stress-related digestive issues.
Energy drinks contain high levels of sugar and caffeine, leading to jitteriness, anxiety, and energy crashes. Coconut water or a green smoothie is a natural alternative that provides hydration and nutrients like potassium and magnesium, helping to calm the body and support sustained energy without stress.
Candy delivers quick sugar highs followed by inevitable crashes, leaving you feeling irritable and stressed. Dark chocolate (70% or higher) is a better alternative, as it contains antioxidants like flavonoids, which improve mood, enhance brain function, and help reduce stress levels naturally.
Flavoured yoghurts are often high in added sugars, which can lead to energy crashes and worsen mood swings. Plain Greek yoghurt with honey and fresh berries is a healthier option. It offers probiotics for gut health and natural sweetness from honey and fruit, supporting stable energy and better digestion.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
