How to help your body handle stress
How stress affects you
Stress can make everything harder, and it’s not just about feeling overwhelmed. Your body needs extra care to stay strong and balanced when you are stressed. Here’s how you can use nutrition to help your body cope better.
Cut out sugar and processed foods: They can make you feel good temporarily, but try to avoid sugary snacks and junk food. They make your blood sugar spike and crash, which adds to and worsens the stress.
Eat balanced meals: Create a meal that has a balance of protein, healthy fat, vegetables and nature’s carbs. An example of this would be chicken salad with avocado and roasted beetroot.
Skip the caffeine: They might give a quick boost, but caffeine in coffee and energy drinks can make your blood sugar levels fluctuate and make you feel more stressed over time.
Boost Magnesium and Vitamin B6:
Magnesium
Eat more green vegetables: Eating foods like spinach, broccoli, Swiss chard are high in magnesium.
Include nuts and seeds into your diet: Foods like almonds, cashew nuts Brazil nuts, chia seed and hemp are a great source of magnesium.
Try Epsom bath salts: although not a food, they can help to relax your muscles and give you a magnesium boost. Adding essential oils (such as lavender oil), can make it more soothing.
Vitamin B6
Include meat in your diet. Beef and turkey contain high amounts of vitamin B6.
Include a variety of fish in your diet. Vitamin B6 is found in a wide variety fish, such as salmon, tuna, mackerel and herring.
Offal - chicken and beef liver are a great source of vitamin B6.
Add Omega 3 fatty acids
Omega 3 fatty acids can improve manage stress and improve mood. Try to include fish rich in omega 3 like salmon, trout, mackerel, sardines and herring at least 3 times per week.
How stress affects your eating
When you are stressed for a long time, your body needs more nutrients. Stress might make you crave sugary and fatty foods, which can lead to unhealthy eating habits. Taking care of your body with good nutrition can help you handle stress better.
By eating balanced meals, boosting key nutrients and avoiding stress triggering foods, you can support your body through tough times.
Beyond food, it is also important to:
Incorporating regular physical activity can be incredibly beneficial. Even a brisk walk can boost your mood and reduce stress levels.
Practice mindfulness techniques, such as meditation or deep breathing exercises, helps calm your mind and manage stress more effectively.
Quality sleep in important, as it allows your body to recover and deal with stress better.
Maintaining strong social connections, by spending time with friends and family can provide emotional support and help you navigate stressful situations with greater ease.
How a Nutrigenomics test can help you handle stress
Managing stress can feel overwhelming, especially when generic advice doesn’t seem to work for you. That’s where a Nutrigenomics test makes a difference. Instead of a one-size-fits-all approach, this test provides personalised insights into how your body naturally responds to stress. It helps uncover factors like how efficiently your body processes stress hormones, balances mood and recovers after challenges.
For example, while generic advice might suggest deep breathing or exercise for stress, the report might reveal your body needs specific nutrients like magnesium or B vitamins to help you “switch off” after stressful events. It can also show if your body’s natural stress-recovery systems need extra support, guiding you towards targeted changes that make a real impact.
With a nutrigenomics test, you are not guessing - you’re working with your body’s unique blueprint. This helps you create a stress-management plan that’s smarter and more effective, so you can feel calmer, more balanced and ready to take on life.
If you are ready to control stress in a way that’s tailored to you, click on the link below to book a FREE 15 discovery call
