How to Manage Stress Through Nutrition

The Cortisol-Food Connection

Chronic stress elevates cortisol, which increases appetite, cravings for sugar and fat, and promotes abdominal fat storage. The right nutrients can help buffer this stress response.

Stress-Busting Nutrients

• Magnesium — Depleted by stress. Found in dark chocolate, spinach, pumpkin seeds
• Vitamin C — Supports adrenal gland function. Bell peppers, kiwi, citrus
• B vitamins — Essential for nervous system. Eggs, whole grains, leafy greens
• Omega-3s — Reduce cortisol and inflammation. Salmon, walnuts, flaxseed
• Adaptogens — Ashwagandha, rhodiola (in supplement or tea form)

What to Avoid When Stressed

Caffeine, alcohol, and high-sugar foods amplify the stress response and disrupt sleep, creating a vicious cycle.