Your Bod On Stress

We all know stress is bad for our mental health, but how it affects our physical health can be surprising. RD Janel Funk explores what stress can mean for your body, nutrition — and health.

In the mom world, it can sometimes seem as though stress and busyness are badges of honor, worn proudly by woman who are actually quite worn down. Our culture celebrates hustle, and that includes moms who do it all - work, take care of the family, cook Pinterest-worthy meals, sacrifice sleep to plan perfect birthday parties and put everyone but themselves first. But this can quickly and easily lead to high levels of stress that not only have a negative mental impact, but also a negative impact on women’s physical health and overall wellness with a downstream effect on gut health, sleep, dietary choices and more.

Here are some specific ways stress impacts our health, and some simple strategies to stay well when you’re feeling worn out.

Stress and sleep

Moms certainly aren't immune to sleep disruptions, whether you’re up with a sick child, or sick with worry. Not only can stress impact sleep, but lack of sleep is a major stressor to the body, creating a vicious cycle that negatively impacts health. Getting adequate sleep (more than 7-8 hours per night of uninterrupted sleep) can help with improved cognitive function, emotional well being, physical recovery, immune support, muscle recovery, hormone regulation, blood sugar balance, appetite regulation and so much more.

One of the biggest sleep (or lack of) patterns I see with clients in my practice is poor sleep that leads to sugar cravings the next day. And it makes sense! When your body is stressed from lack of sleep, it craves the quickest, easiest-to-digest food for a swift boost of energy, and what food does that better than high sugar, processed carbs? These foods can eventually cause you to crash, leaving you feeling tired, cranky and low energy, and leading you to seek out more quick carbs (and caffeine) and the cycle repeats. 

Prioritize sleep hygiene by establishing a calming bedtime routine and creating a comfortable sleep environment. Think eye masks, ear plugs, white noise, a cool-temperature room, and a guided meditation before bed. Poor sleep today impacts your nutrition tomorrow. Have balanced snacks on hand to give you a boost of steady energy when an afternoon slump hits, such as an apple and nut butter, Greek yogurt and blueberries, cut carrots and string cheese, and a hard boiled egg and grapes. 

Stress and the gut

The gut is often referred to as the “second brain,” and its health is closely linked to our mental wellbeing. Chronic stress can disrupt the gut’s microbiome, leading to digestive issues such as bloating, indigestion, or reflux. Support a healthy gut by focusing on incorporating a wide variety of plant-based foods and probiotic-rich foods like yogurt, kefir, and sauerkraut into your diet. Implement mindfulness practices before and during eating - such as taking a few calming breaths before your first bite - to slow down before a meal, and help with digestion and absorption of nutrients from your food.

Stress and nutrient depletion

Stress can deplete the body of essential nutrients, leaving moms feeling fatigued and run down. This makes it especially important to seek out whole foods and balanced meals to keep you satiated and fueled while optimizing your vitamin and mineral intake. Magnesium is one of those minerals that gets depleted in stress, so consider taking an epsom salt bath or foot soak to help promote restful sleep, give you a few moments of calm, and soak up some magnesium before bed. Certain additional vitamin and mineral supplements can be helpful during times of stress, and it’s best to work with a trained healthcare professional to help specifically address your needs. 

Stress and eating

For many moms, stress can cause a change in eating habits, whether stress causes you to lose your appetite, skip meals, or have raging cravings for salt and sugar. It’s not uncommon to turn to food for comfort (and we’ve all snuck away to a quiet closet to snack on some cookies in peace!). But it’s better to mindfully enjoy your favorite foods rather than rely on them to get through stressful times. It can be helpful to work with a dietitian to identify these patterns if they’re happening to you, and find foods to keep you nourished and satiated throughout the day. 

Simple meal solutions for stressful times 

When you’re already overloaded with stress, you don’t need meal planning to be another thing added to your plate. But you do need to make sure you’re fueling yourself and your family well, so this is when I encourage my clients to stick to the basic principles of nutrition (fiber, fat and protein at every meal), and keep it simple. With so many convenient, nutritious, ready-to-eat foods at most grocery stores, it’s helpful to keep these foods on hand for when a stressful situation strikes and making meals is the last thing you want to think about. Here are some of my favorite foods to make meals easier:

• Pre-cooked hard boiled eggs

• Rotisserie chicken

• Frozen cut fruit

• Turkey or beef sticks

• Tuna or salmon pouches

• Frozen salmon burgers

• Frozen turkey or beef meatballs

• Pre-cooked grilled chicken strips, refrigerated or frozen

• Greek yogurt or cottage cheese

• Bagged, cut veggies

• Frozen, cooked rice and quinoa

• Chicken sausage

• Canned beans

• Bagged salad

Motherhood is a demanding journey that is going to involve stress. But lack of sleep and poor dietary habits are also major stressors on the body. By understanding the connection between stress, health and nutrition, you can empower yourself  to make choices that support stressful times, because taking care of yourself is not a luxury but a necessity.

Janel Funk is a registered dietitian and certified breastfeeding specialist in Natick, MA. She has a virtual and in-person insurance-based private practice where she works with clients on picky eating, family feeding and mealtime stress; baby and mom postpartum nutrition; diet recovery, disordered eating and intuitive eating; and general wellness including sleep, stress, movement, digestive health, thyroid health and getting to the root cause of health concerns. Learn more about Janel here, or email janelovrutfunk@gmail.com to see if nutrition counseling is right for you.