Comfort Foods Aren’t So Comforting in the Long Run

Stress can cause us to turn to comfort foods — and drinks. But consoling ourselves with these carbohydrates, fats, salt, and caffeine can do more than tip the scales: Eating foods that boost cholesterol and sodium levels can increase the risk of heart attack or developing diabetes.
Fatty, salty foods are not the best choice. There are healthy alternatives that actually reduce blood levels of cortisol, the stress hormone, while providing the comfort we crave during stressful periods.

Which Foods Should You Avoid?

When you consume comfort foods like chocolate or potato chips, your body reacts in ways that increase your stress. Here are a few of the most common things we reach for while stressed and how they can affect our bodies:

• Sugar and Caffeine: Sugar and caffeine can both cause a temporary boost in energy and mood, but that latte or soda will eventually cause you to crash, making your stress and anxiety worse.
• Simple Carbohydrates: Simple carbs like baked goods made with white flour provide few vitamins and can cause an eventual crash because of their sugar content. Additionally, stress already raises your blood glucose levels, so piling on more sugar increases your risk of developing diabetes.
• Trans Fat: Trans fats are found in many junk foods like popcorn with margarine, frozen pizza, coffee creamer and more. A study conducted in 2014 found that trans fat intake increased stress levels and brain inflammation, causing memory impairment.
• Lactose: Ice cream might seem comforting during a stressful time at work or school, but lactose can cause dietary distress in some people.

What Should You Eat When You’re Stressed?

If you want to stabilize your blood glucose and levels of cortisol while stressed or sleep-deprived, what should you eat for optimal performance?
Rather than consuming stress-inducing foods like the ones mentioned above, try these stress-relieving options instead:

• Leafy Green Vegetables: Vitamins and minerals in dark green vegetables — including folate, which has been linked to increased dopamine levels — can help boost your mood. Magnesium, found in veggies like Swiss chard, regulates cortisol.
• Fish: Containing omega fatty acids, fish are good for your heart and manage your adrenaline levels. They also contain choline, which boosts your memory.
• Fresh Fruits and Vegetables: Your immune system can be weakened by chronic stress. Beta-carotene, an antioxidant found in carrots, boosts your immune system. Eat oranges and other citrus fruits to get a dose of antioxidant vitamin C. Potassium-rich fruits and veggies like bananas and avocados keep your blood pressure low.
• Complex Carbohydrate Foods: High-fiber foods fill you up and may prevent overeating that often comes with sleep deprivation caused by stress. Complex carbohydrates can stimulate serotonin production in the brain, helping you to relax.
• Yogurt: While ice cream may aggravate your digestive system, yogurt contains cultures that help to regulate digestion and maintain a variety of gut flora.

It’s hard to resist ordering take-out or reaching for a pint of ice cream when stress takes over. Keeping your kitchen stocked with healthier alternatives will help you avoid comfort food that may end up worsening your stress. Stick with whole grains and fresh foods like a salad or a yogurt parfait with fruit. Remember that food is fuel and you must make a choice: weigh your body and brain down with fatty, sugary junk foods — or empower your body with healthful choices to help you through a stressful time.
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