Stress—it’s something everyone experiences at some point or another. But what exactly is it and how does it affect our bodies? Simply put, when we’re under stress, our bodies release a hormone known as cortisol, often referred to as the "stress hormone." Its primary role is to help us manage stressors by regulating blood pressure and reducing inflammation. While this is beneficial in the short term, chronic stress leads to consistently elevated cortisol levels, which can have harmful effects on our overall health.

But what can we do to combat stress? There are numerous strategies, many of which can be tailored to fit personal preferences and lifestyles. Engaging in physical activity is one of the best ways to counteract the long-term impacts of chronic stress. Whether it’s a calming walk or yoga session, or something more intense like hiking or fitness classes, movement plays a crucial role in stress management. You don’t necessarily need to spend hours at the gym—simple activities like listening to an audiobook while commuting or meditating after work can make a big difference. The key is to choose activities that you genuinely enjoy, rather than ones you feel obligated to do, as forcing yourself into something stressful can backfire.

While physical activity and relaxation are essential for managing stress, did you know that your diet can also play a significant role? Yes, the food we eat can influence how we respond to stress! When we're feeling overwhelmed, our food choices often reflect that. However, being mindful of the foods we consume can help prepare us for stressful moments. Here are five foods that are particularly supportive when it comes to stress management:

1. Omega 3 Fatty Acids: These healthy fats are known to reduce stress and anxiety, enhance focus, and improve mood. According to the National Center for Complementary and Integrative Health, they can be found in foods like salmon, tuna, halibut, and avocados. If you don't regularly eat these foods, consider supplementing with a high-quality omega-3 product, such as MRC’s Essential Fatty Acids.
2. Gut-Healthy Foods: Recent research has highlighted the link between stress and gut health. An estimated 70-80% of our immune system depends on our gut, so maintaining gut health is vital for managing stress. Foods rich in probiotics, such as yogurt, kimchi, sauerkraut, and pickles, can support a healthy gut. At MRC, we recommend plain, nonfat Greek yogurt, which is high in protein and lower in sodium compared to other pickled options.
3. Herbal Teas: Preparing and sipping on a warm cup of tea can be soothing in itself. As Sandra Meyerowitz, MPH, RD, notes, certain herbs like lavender and chamomile have calming properties. Other options like lemon balm, kava, valerian, and mint can also promote relaxation. If you're not a fan of hot tea, try them as iced teas—they're readily available at most grocery stores.
4. Protein-Rich Foods: Eating protein-packed foods like meat, seafood, poultry, and legumes can help stabilize blood sugar levels, preventing spikes in cortisol. Skipping meals or consuming highly processed carbs can lead to low blood sugar, increasing stress hormones. For additional support, MRC offers protein supplements in various forms, including drinks, soups, bars, and snacks. They also provide plenty of recipes and tips to help you maintain balanced meals.
5. Fiber-Rich Foods: Another way to prevent cortisol increases due to low blood sugar is to eat foods high in fiber. Berries are an easy, low-calorie option, while almonds can be conveniently carried around. Leafy greens like broccoli and kale are excellent sources of fiber and can be prepared in countless ways. If you struggle to incorporate enough fiber into your diet, consider adding MRC’s Fulfill Fruit Fiber for an extra boost.

While diet alone can't eliminate the effects of excessive stress, it serves as a valuable first line of defense since we eat every day. Even if you don’t always have time for relaxation activities, you’ll still eat daily. Thus, maintaining a healthy diet that supports a balanced stress response is critical. If you'd like guidance on integrating these suggestions into your routine, reach out to your MRC Coach—they'll work with you to create a personalized plan tailored to your weight loss and wellness goals. Ready to embark on a less stressful weight loss journey? Click here to connect with a local MRC team and schedule a free consultation.