A Simple Nutrition Guide to Support Health and Manage Stress
Eating balanced meals with a focus on whole, nutrient-dense foods helps keep energy stable, manage stress, and maintain resilience. Prioritizing self-care through mindful food choices can give you a sense of control and stability, making it easier to cope with change and uncertainty.
By prioritizing self-care with nutritious choices, you’ll better equip yourself to handle the emotional and physical demands of divorce.
Balance Your Blood Sugar
Eating regularly every 3-4 hours prevents blood sugar dips that can heighten stress and anxiety. Aim to include protein (like eggs, chicken, or tofu) and healthy fats (like nuts, avocado, or olive oil) with each meal to maintain steady energy.
Choose Whole, Nutrient-Dense Foods
Opt for whole grains, fruits, vegetables, and lean proteins, which provide vitamins and minerals that enhance brain health and resilience. Avoid processed sugars and refined carbs, which can cause energy spikes and crashes.
Include Omega-3 Fatty Acids
Omega-3s have anti-inflammatory benefits and may support mood regulation. Foods like fatty fish (salmon, trout), chia seeds, walnuts, and flaxseeds are great sources.
Add Magnesium-Rich Foods
Magnesium helps to relax muscles and soothe the nervous system. Include leafy greens (spinach, kale), nuts (almonds, cashews), and legumes (black beans, lentils) in your diet.
Stay Hydrated
Dehydration can increase stress levels. Aim for 8 glasses of water daily, and consider herbal teas like chamomile or peppermint for their calming effects.
Limit Caffeine and Alcohol
Caffeine can increase stress and disrupt sleep, so it’s helpful to limit intake, especially in the afternoon. Similarly, alcohol can affect mood and sleep quality, so moderation is beneficial. And if you over do it one night, reset, recharge, and forgive yourself. Every day offers an opportunity to begin anew.
Incorporate Vitamin C-Rich Foods
Vitamin C can help lower stress hormone levels. Try adding oranges, strawberries, bell peppers, and broccoli for immune support and stress reduction.
Snack on Stress-Busting Foods
Keep easy, nutritious snacks available to avoid sugary options. Almonds, yogurt with berries, or an apple with peanut butter offer protein and nutrients for steady energy.