Everyone knows stress. But what we know less is that basically, this physiological reaction is useful to our body since it allows us to react quickly to a dangerous situation.
Indeed: in a “stressful” situation (for example: when you cross the road and a car comes at full speed, or when you find yourself facing a person who is choking while swallowing a piece of bread) , our body immediately secretes adrenaline, a hormone that allows us to act and think ultra-rapidly. We then speak of acute stress.
Problem: if stress persists over time (for example: when you are constantly under pressure at work or constantly in a hurry at home), the body begins to secrete cortisol continuously. This “stress hormone” supports the action of adrenaline. Please note: these two hormones are produced in the adrenal glands, located above the kidneys.
Sleep, weight gain, anxiety, fatigue… How does stress affect health and eating habits?
However, the negative effects of prolonged stress are now well known: we now know that excessive cortisol levels are both bad for your health and for your figure.
On the line side, the stress hormone promotes fat storage (especially in the abdominal area), increases our appetite and directs our food choices towards fattier and/or sweeter foods. On the health side, an excessive blood level of cortisol can lead to disturbances in immunity, sleep disorders, mood disorders, an increase in cardiovascular risk, blood pressure disorders… We are then at the stage chronic stress.
But when chronic stress sets in, a third phenomenon can occur: the depletion of serotonin and dopamine levels. However, these two neurotransmitters are essential to well-being: serotonin is the hormone of serenity (at the level of the brain, it is serotonin which allows us to take a step back, to put things into perspective, to control our sweet impulses and our addictions …) while dopamine is associated with motivation (always in the brain, it is what gives us pep, which motivates our projects, which allows us to start the day on the right foot…). We then arrive at burnout.
Stress: what foods to avoid?
What foods should you avoid when suffering from the effects of chronic stress? Unsurprisingly, in cases of chronic stress, it is preferable to avoid fatty and sugary foods: in fact, under the action of cortisol, these lead to weight gain (sugars and fats are stored in adipocytes , that is to say at the level of the stomach, thighs, buttocks, hips, etc.) and participate in generalized inflammation of the body (this being a contributing factor for many chronic diseases, including cardiovascular).
We therefore strive to limit:
- Red meat (especially beef): no more than once a week, at a maximum of 100-120 g,
- Cold meats: coppa, mortadella, sausage…
- Starches and sugars with a high glycemic index (GI): white bread, sandwich bread, mashed potatoes, honey, “quick cooking” pasta, white flour, refined sugars, etc.
- “Bad” fats: crème fraîche, industrial mayonnaise, industrial vinaigrette, fried foods, etc.
- Ultra-processed products: breakfast cereals, prepared meals, sauces in jars, soups in bricks, frozen pizzas, salads in trays, etc.
- Exciting drinks: coffee, tea, energy drinks, sodas, etc.
- The alcohol.
Natural anti-stress: what foods to eat to combat stress and reduce anxiety?
To reduce chronic stress (and its impact on weight gain), it is necessary to adopt a healthy and varied diet, with a relatively balanced intake of carbohydrates, lipids and proteins.
In addition, certain dietary “boosts” can help to better manage stress, in particular by regulating cortisol levels more effectively: think, for example, of magnesium and B group vitamins (B9, especially) but also of products dairy and omega-3.
The foods to favor to counter “stress hormones” are therefore dark chocolate, complex carbohydrates (including whole grains), oatmeal, good vegetable oils, green vegetables (including spinach), fish fat, eggs…
Attention ! In cases of chronic stress, a good diet is not enough. It is also essential to take care of your sleep, to practice regular sports, and it may be interesting to take an interest in so-called “soft” stress management solutions – mindfulness meditation, tai chi, cardiac coherence, etc. .
Thanks to Nathalie Négro, dietician-nutritionist and head of the Nutritional Center of Brides-les-Bains thermal baths.
Thanks to Alexia Matalone, dietician-nutritionist at Domaine du mas de Pierre (Alpes-Maritimes).
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