Healthy Ways to Cope with Stress & Tips to Practice Mindful Eating

Everyone experiences occasional stress, it is a natural part of living that cannot be completely avoided.  Long term, chronic stress that never goes away can lead to worsening health problems. Chronic stress that is not managed can cause the following:

• Feelings of fear, sadness, anger, frustration, overwhelm, and worry
• Changes to blood sugar and blood pressure
• Difficulty sleeping, or sleeping too much
• Food cravings and over eating
• Trouble concentrating and making decisions
• Headaches, body pain, stomach issues, or skin rashes
• Worsening of mental health conditions
• Feeling low energy and fatigued
• Loss of interest in activities
• Increased use of alcohol or drugs

Learning healthy ways to cope with stress is key to living a long, healthy life. Everyone is different when it comes to figuring out what works for them and it may involve trying something new. Even doing a couple small things can have a big impact on stress levels.

Take Care of Your Mind 

1. Take breaks from social media and the news. While it’s good to be informed, the constant overload of information 24/7 about negative news events can be a big trigger for stress levels. There are apps that you can download that will “lock” you out of certain apps for set periods of time, or you can log yourself out and delete the apps from your home screen for a period of time to take a break.
2. Schedule time to unwind with no distractions or multitasking. Listen to calming music, write in a journal, meditate, read a book, go for a walk, practice yoga, or try another type of physical activity that you enjoy.
3. Connect with others. Humans are social beings and too much isolation can be harmful for our mental health. Spending quality time with friends and family can “fill your cup” more than you even realized you needed! Plan a lunch or dinner with a friend/friends or schedule a phone call to catch up if you can’t get together in person.
4. Seek professional support from a therapist, counselor, or support groups for additional guidance and stress management techniques.

Take Care of Your Body

How you feel physically can affect how you feel mentally! 

1. Make sure you are getting enough sleep. Try to get into a routine of going to be at the same time every night. Set an alarm on your phone to remind you to start getting ready for sleep. Adults need about 7 hours of sleep every night to repair and recharge.
2. Move more – every little bit of physically activity helps! It can be broken down into small 10 minute increments throughout the day that will add up. Exercise is the most underutilized stress reliever as it releases the feel good hormones in our brain that boost our mood naturally.
3. Eat more vegetables and fruits, lean proteins, and high fiber carbohydrates (if in maintenance). Limit added sugar, sodium, and high fat foods.
4. Limit or eliminate alcohol intake. More studies are coming out showing alcohols link to cancer and other negative health effects. It’s extra calories, and no nutritional benefits.
5. Take nutritional supplements like a multivitamin, calcium and vitamin D, omega-3, and B12 plus anything else that you are deficient in based on blood work results. This can help fill in any nutrient gaps that you may not be getting from your food. There’s also a growing body of research on the mood boosting benefits of omega 3. 

When we are stressed, it drives unhealthy eating habits such as distracted eating, eating too quickly and not chewing thoroughly, not being mindful about our food choices or preparing balanced nourishing meals, and over eating.  If you want to begin implementing healthier eating habits in your life, practicing mindfulness can be a simple, free, and effective place to start! It’s all about slowing down, reflecting, and appreciating the food you are eating and thinking about how it is nourishing your body and mind.

Try these easy ways to incorporate mindful eating into your day:

1. Pause and Ponder – check in with yourself about your hunger level before you eat. What is driving you to eat and the food choice you are making? Are you feeling physical signs of genuine hunger, or are you eating out of boredom or sadness? Has it been too long since you last ate and you are now feeling ravenous and out of control seeking anything that is quick and easy to eat? You are more likely to consume excess calories when going too long without eating and getting to the point of being ravenous.
2. Appreciate & Savor – take a moment to fully appreciate the food you are about to eat. How does it look and smell? Can you taste the different ingredients used in the preparation of the food? Enjoy the different colors and textures, appreciating the effort that went in to preparing the food (whether you made it or it was made by someone else), reflect on the nutrients in the food that are providing your body with what it needs to feel good and satiated, and feel grateful for the food that you are about to have.
3. Slow Down – this is a hard one for many people. Eating slower will help your brain keep up with your stomach, and allow time for those hormones to be released that make us feel full before overdoing it. Try setting your fork down in between bites, and chewing slowly and thoroughly. The more you chew your food, the less likely you will have digestive issues like bloating and gas as the grinding of the teeth and release of enzymes in the saliva is the beginning stages of digestion.
4. Disconnect from Distractions – it’s hard to put all of these suggestions into practice if you are scrolling on your phone, driving, sending emails, or watching TV while you are eating.  Try to avoid these activities during meals to allow yourself to be fully present in the moment.
5. Don’t Overdo It - remember that hunger you were feeling before you started eating? As you are eating, check in with yourself to determine if you are still feeling true hunger, or are you feeling satisfied? If you are feeling satisfied, there is no reason to “clean the plate” if it means over eating and feeling uncomfortably full. You do not have to eat all of the food that is on your plate if you are full. Save any leftovers for another time. Food is supposed to give our bodies energy – if you feel tired and sluggish after eating, chances are you ate more than your body needed. Eating more calories than we burn is one of the main ways that weight is gained2.

Putting all of these techniques together successfully takes time and practice. The more you do it, the more natural it will feel. Slowing down and being more mindful and present in the moment can also be applied to other areas of your life too.  
 

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Carley Salas MS, RDN, CDN

Bariatric Dietitian Educator

Carley Salas, MS, RDN, CDN is Garnet Health Medical Center’s Bariatric Dietitian Educator. She received her Bachelor’s and Master of Science Degrees in Nutrition and Dietetics from the State University of New York College at Oneonta. She is a Certified Dietitian-Nutritionist, holds an Academy of Nutrition and Dietetics Certificate of Training in Adult Weight Management, and is a member of the Academy of Nutrition and Dietetics (AND). Carley is passionate about nutrition and helping others reach their health and wellness goals through individualized counseling and nutrition education. Carley can be reached at (845) 333-2830 or csalas@garnethealth.org.