Dietitians Reveal Stress-Fighting Foods: What to Eat During the Holiday Rush.

According to ТСН: During the holiday season, when deadlines and shopping create tension, our nervous system often comes under significant pressure. However, experts assure us that coping with anxiety and finding the strength to finish all tasks is possible not only through rest but also through proper nutrition.

When our daily routine is disrupted by productive nights, poor sleep, and inadequate nutrition, the body experiences energy breakdowns. Stress and fatigue can lead to irritability and increased appetite. Stressful situations often cause harmful eating habits: we may skip meals, crave sweets, and more frequently check the fridge. In such moments, food should serve as a tool for recovery rather than a source of problems.

“By eating regularly, prioritizing protein and fiber, and choosing foods that maintain stable energy levels, we can soften the body's stress response rather than exacerbate it,” said British dietitian Emma Derbisher.

The dietitian also emphasized that during the holiday season, food choices can significantly affect how we feel: whether we feel exhausted or can cope with all tasks.

Start the Day with Oatmeal or Eggs

A balanced breakfast, as research shows, helps maintain healthy cortisol levels. Unlike a skipped breakfast, which can lead to elevated levels, protein-rich foods help reduce stress responses, says Emma Derbisher. Eggs and oats make an ideal combination: eggs provide high-quality protein, while oats are slow carbohydrates that stabilize blood sugar levels. Additionally, oats nourish gut bacteria, which is important for regulating stress.

Eat Fatty Fish at Least Once a Week

Omega-3 fatty acids found in fatty fish (salmon, sardines, mackerel) reduce inflammation in the body and stress levels. Studies have confirmed that omega-3 supplements can lower cortisol levels during stress.

“Omega-3s act as a natural anti-inflammatory, suppressing stress hormones,” noted dietitian Derbisher.

Eat Oranges, Berries, and Dark Chocolate

Vitamin C is vital for adrenal health, helping to normalize cortisol levels. It can be obtained from foods like kiwi, oranges, and berries, which are easy to add to breakfasts or desserts. Berries also contain beneficial flavonoids that protect the body.

Add Dark Green Leaves to Your Dishes

Spinach, kale, and Swiss chard contain magnesium and folate, which help regulate the nervous system. Low magnesium levels can intensify the stress response, while folate supports the production of neurotransmitters that regulate mood.

Regarding Alcohol

Alcohol can lower perceived stress levels, but physiologically it raises cortisol levels, especially when consumed in the evening.

“A glass of wine occasionally won't disturb your cortisol levels, but alcohol can temporarily raise it,” stressed the dietitian.

Which Foods May Trigger Stress

Some foods may contribute to increased cortisol levels.

“Sugar and highly processed foods, such as pastries, white bread, or pasta, cause rapid spikes in blood sugar. This prompts the body to release cortisol to stabilize it,” noted doctor Derbisher.

In addition to nutrition, cortisol levels are also influenced by poor sleep, chronic stress, excessive caffeine, unstable blood sugar, and insufficient daylight, especially in winter.

Considering the advice from specialists, it is worth paying attention to our nutrition, especially during the busy holiday season. Balanced eating can be an essential tool in the fight against stress and help us stay in shape. Keep an eye on your diet to maintain health and emotional balance, even in the most hectic times.