Managing Stress with Nutrition and Lifestyle: A Holistic Approach to Keeping Calm

Feeling stressed? Maybe you’ve just received a tense work email. The kids won’t sleep. Deadlines loom, and a sense of impending doom hangs in the air. Or maybe you’re waiting on life-changing news. (Or, less likely, running from a lion or a bear!)

Whatever the trigger, big or small, your body responds the same way: by activating the fight-or-flight response. This ancient survival mechanism prepares you to face danger by increasing your heart rate, blood pressure, and breathing rate, and flooding your system with stress hormones like cortisol and adrenaline. It also raises blood sugar levels to quickly provide energy—fuel your body would need if you really were running from a lion.

While this response is useful in the short term, repeated or prolonged activation without adequate recovery can wreak havoc on the body.

Stress is an unavoidable part of modern life, touching people of all ages and backgrounds. But when it becomes chronic, it can impact nearly every system in the body, contributing to anxiety, depression, sleep disturbances, digestive issues (like IBS flares, bloating, or constipation), blood sugar imbalances, reduced immunity, and a heightened risk of long-term health conditions.

What’s more, stress increases the body’s metabolic demands. You need more oxygen, better circulation, and higher levels of metabolic cofactors, like vitamins and minerals, to keep everything running smoothly. Without them, the risk of nutrient deficiencies rises.

During periods of stress, your body burns through key nutrients faster, especially magnesium, vitamin C, B vitamins, and zinc. At the same time, stress can suppress your appetite, slow digestion, and drive comfort eating patterns, meaning you're likely taking in fewer nutrients just when you need more.

Because stress affects the body and mind so profoundly, managing it holistically through nutrition and lifestyle changes is essential for long-term health and well-being.

The Role of Nutrition in Managing Stress

Nutrition plays a crucial role in managing stress and supporting the body’s ability to respond to stressors. What you eat can either help you maintain steady energy levels and mental clarity, or it can contribute to feelings of anxiety and irritability. It can also prevent or address deficiencies often caused or exacerbated by stress. Let's dive into some of the best nutrients and foods that can help mitigate the effects of stress. 

Magnesium

Magnesium is a vital mineral that helps regulate the nervous system and supports muscle relaxation. During stress, your body excretes more magnesium through the urine, increasing risk of deficiency which is associated with muscle tension, irritability, poor sleep, and anxiety. By incorporating magnesium-rich foods or a supplement into your diet, you can promote a sense of relaxation.

Best sources of magnesium include:

• Dark leafy greens (spinach, Swiss chard)

• Nuts and seeds (almonds, pumpkin seeds)

• Whole grains (brown rice, quinoa)

• Legumes (black beans, lentils)

• Bananas and avocados

Vitamin C

Stress increases the production of free radicals in the body which are unstable molecules that can damage cells and tissues, contributing to oxidative stress. Over time, this can compromise your health and increase the risk of disease. 

Vitamin C is a powerful antioxidant that helps neutralise these free radicals, reducing the harmful effects of oxidative stress. During periods of chronic stress, your body burns through more vitamin C than usual, making it essential to replenish your levels regularly through diet or supplementation.

In addition to its antioxidant role, vitamin C also supports the adrenal glands, the very glands responsible for producing cortisol, your main stress hormone. By nourishing the adrenals, vitamin C may help regulate cortisol production and support a more balanced stress response.

Best sources of vitamin C include:

• Citrus fruits (oranges, lemons, grapefruits)

• Bell peppers

• Strawberries

• Kiwi

• Broccoli

B Vitamins

B vitamins, particularly B6, B12, and folate, play a vital role in supporting the nervous system and producing neurotransmitters like serotonin and dopamine, which help regulate mood, focus, and emotional resilience.

Chronic stress can deplete your body's stores of these key nutrients, which may contribute to feelings of anxiety, fatigue, low mood, and irritability.

By ensuring you get enough B vitamins, through a balanced diet or targeted supplementation, you can support your brain, balance your mood, and help your body better cope with the demands of stress.

Best sources of B vitamins include:

• Whole grains (brown rice, oats)

• Eggs and dairy products

• Legumes (beans, lentils)

• Leafy greens (spinach, kale)

• Meat and poultry (chicken, turkey)

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats with powerful anti-inflammatory properties that help buffer the physical effects of stress—such as elevated cortisol levels and systemic inflammation.

They’re also crucial for brain health. Research shows that omega-3s can support mood regulation, reduce symptoms of anxiety and depression, and enhance overall emotional resilience.

One of the ways they do this is by supporting the production and function of neurotransmitters like serotonin, which plays a key role in mood, sleep, and emotional well-being.

Best sources of omega-3 fatty acids include:

• Fatty fish (salmon, mackerel, sardines)

• Chia seeds and flaxseeds

• Walnuts

• Hemp seeds

Complex Carbohydrates

When stressed, it’s common to crave sugary snacks or refined carbohydrates as a form of comfort. While these foods may offer a quick energy boost, they often lead to sharp blood sugar spikes followed by crashes, intensifying mood swings, irritability, and fatigue, especially in a system where blood sugar levels may already be elevated due to the stress response.

Instead, choosing complex carbohydrates (like oats, sweet potatoes, legumes, or whole grains) can provide more stable energy and support serotonin production, helping to regulate mood more gently and sustainably.

That said, food is also meant to be enjoyed! If you’re reaching for a sweet treat, try balancing it out with a source of protein, healthy fats, and fibre to slow the release of sugar into your bloodstream. For example, enjoy a slice of cake with some Greek yoghurt, fresh berries, and a drizzle of nut butter. It’s a small tweak that can make a big difference.

Probiotics

Emerging research highlights the powerful connection between the gut and the brain, often referred to as the gut-brain axis. The gut microbiome, which houses trillions of bacteria, plays a key role in mental health, including how we respond to stress.

An imbalance in gut bacteria may heighten stress responses and contribute to anxiety and low mood. Probiotic supplements or beneficial bacteria found in fermented foods like kefir, yoghurt, kimchi, and sauerkraut, may help restore balance in the gut and support emotional well-being.

While the evidence is promising, the research on probiotics and mental health is still evolving. More high-quality studies are needed before probiotics can be confidently recommended as a standalone strategy for stress management but supporting your gut health remains a valuable piece of the puzzle.

Stress Eating: Why We Crave Comfort, and What to Do Instead

It’s incredibly common to turn to food for comfort during stressful moments—a stomach-dropping email, bad news via text, mounting work pressure, or a tense family situation. In these moments, stress can activate parts of the brain that crave quick rewards, often leading to automatic eating behaviours.

There’s absolutely no shame in seeking comfort through food. Food is emotional, cultural, and often soothing. But when stress eating becomes chronic, especially when it involves foods high in sugar and low in nutrients, it can contribute to nutrient depletion, energy crashes, and ironically, even more stress.

The key is not to eliminate comfort eating, but to approach it with curiosity and compassion. Here’s how to manage it more mindfully:

• Pause and Breathe: Before reacting, take 3 deep breaths. This tiny pause can disrupt automatic habits.

• Name the Feeling: “I’m feeling overwhelmed/anxious/frustrated.” Acknowledging the emotion can help it pass.

• Create a Coping Toolbox: Have a few non-food tools nearby, like a comforting herbal tea, music playlist, journaling, or a walk outside.

• Add, Don’t Restrict: Focus on adding more colour, fibre, protein, and healthy fats to your meals. The more nourished you are, the less your body cries out for a quick fix.

Lifestyle Strategies for Managing Stress

In addition to nutrition, certain lifestyle practices can have a profound effect on your ability to manage stress. These practices help promote a sense of calm, enhance your resilience to stress, and improve your overall quality of life.

Physical Activity

Exercise is one of the most effective natural stress relievers. Physical activity releases endorphins, which are the body’s “feel-good” hormones. Regular exercise can help reduce anxiety, improve sleep quality, and improve overall mood. Whether it’s a brisk walk, yoga, dancing, or strength training, aim to incorporate some form of physical activity into your daily routine.

Mindfulness and Meditation

Mindfulness practices, such as meditation, deep breathing, and progressive muscle relaxation, can help activate the body’s relaxation response. These practices reduce cortisol levels and promote feelings of peace and calm. Setting aside a few minutes each day for mindfulness can provide significant relief from stress and improve mental clarity.

Adequate Sleep

Lack of sleep exacerbates stress and impairs your body’s ability to cope with it. When you're well-rested, your body has the energy it needs to regulate stress hormones and keep your immune system functioning optimally. Aim for 7-9 hours of quality sleep each night to allow your body and mind to recover.

To improve sleep, consider:

• Creating a calming bedtime routine (reading, gentle stretching)

• Avoiding screens for at least an hour before bed

• Keeping your bedroom dark and cool

Social Connection

Strong social connections are key to managing stress. Spending time with friends, family, or loved ones can help you feel supported and provide an outlet for emotional expression. Additionally, sharing experiences with others can help you gain perspective and feel less isolated in stressful times.

Time Management

Feeling overwhelmed by tasks and deadlines can be a major source of stress. Effective time management allows you to stay organised, reduce anxiety about upcoming responsibilities, and feel more in control. Try setting realistic goals, breaking tasks into manageable chunks, and prioritizing essential activities.

Conclusion: A Holistic Approach to Stress Management

Managing stress is not just about adopting one or two strategies, it requires a combination of good nutrition, physical activity, stress-reducing practices, and lifestyle adjustments. By nourishing your body with stress-supporting nutrients, engaging in physical activity, and integrating mindfulness into your daily routine, you can foster resilience and handle life’s challenges with greater ease.

Remember that everyone experiences stress differently, so it’s important to find the combination of strategies that works best for you. By taking a proactive, holistic approach, you can transform your relationship with stress and build a healthier, calmer life.

Sources: 

• https://www.metacorinc.com/sites/default/files/gonzalez.diet_and_stress.psych.clinics.2014.pdf

• https://www.mdpi.com/2072-6643/12/12/3672

• https://www.sciencedirect.com/science/article/pii/S0149763418308613

• https://onlinelibrary.wiley.com/doi/10.1002/mnfr.201200676