As you age stress can take a real toll on your health. Fortunately, there is lifestyle choices what you can do to reduce your allostatic load (the scientific term for the negative effects of stress on your body). There are classic stress-busting techniques like deep breathing and practicing mindfulness, but the food you eat can also play a role.
In fact, a new study finds that maintaining a healthier diet is linked to a lower allostatic load.
In the study, published in the Journal of the Academy of Nutrition and Dietetics, researchers examined data from more than 5,000 United States adults, analyzing information on the quality of their diet from the National Health and Nutrition Examination Survey compared to their allostatic load, as measured by a variety of biochemical markers. They found that, for adults aged 31 and older, those with the highest diet quality scores were least likely to have a high allostatic load.
Registered Dietitian Nutritionist based in Los Angeles, California carrie gabriel points out that the The foods you eat can affect your stress levels. not only for long periods of time, but also in the short term.
“Having a balanced diet can not only support a healthy immune systembut it can also provide the extra energy you might need to cope with stressful life events,” she says. “omega-3 fats and vegetables, for example, when incorporated into a balanced diet, can help regulate cortisol levels. Take time to eat your food, pay attention to your food and make sure you chew slowly for proper digestion of your food.”
She points out that some foods and beverages, such as caffeinated beverages and sugary snacks, can contribute to stress, while complex carbohydrates can help stabilize blood sugar levels, which in turn can help you stay longer. calm.
However, the registered dietitian nutritionist from Grand Rapids, Michigan, colleen christensen warns against worrying too much about what particular foods you’re eating.
“I think one thing about this study is that it doesn’t cover how the obsession with eating a healthy diet can also harm us,” he says. Eat this, not that!. “When we go on restrictive diets, even in the name of ‘health,’ this can increase cortisol and perceived stress levels.”
She cautions against imposing restrictions on your diet and instead taking a more general view of your health, considering lifestyle factors like sleep quality and finding ways to manage your stress.
For more on the subject, be sure to check out these Sneaky signs you’re too stressed and what to do about it, says an expert.
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Clara Olshansky
Clara Olshansky (they/her) is a writer and comedian from Brooklyn whose web content has been featured in Food & Wine, Harper’s Magazine, Men’s Health, and Reductress. read more
