Negative impact of stress on your daily healthy meals

Negative impact of stress on your daily healthy meals
Try to imagine, that you are preparing to deliver a public speech, you have a difficult exam ahead of you or you are not getting enough sleep, disagreements among the family members, health and financial problems, and other difficult situation that stressed you out. Do you tend to think about food in such moments?
No, Stress can cause you to eat junk food and neglect your health. It has become a universally common phenomenon. The moment you wake up, a new stress cycle begins. But while it's something we all deal with from time to time, stress can have a negative impact on your health.
Worry and overwork can lead to unhealthy lifestyle habits, which causes more stress, leading to a very harmful cycle. When you are stressed, you may tend to crave certain foods or overeat.
Having a lot of stress in your life can cause your diet to go out of control. You can never get rid of it completely. Something will always keep going wrong and you will hardly ever have a stress-free day.
Impact of bad eating habits on your health
You experience stress on a regular basis, and at times stress can serves as a motivator to accomplish your goals. But excess stress can have a negative impact on your health. See how it occurs;
·        Imbalances of blood sugar level
When you don’t eat healthy food or you don’t eat the food with vital nutrients, you can experience blood sugar fluctuations or imbalances.
These fluctuations can lead to mood swings, poor concentration, fatigue and other negative consequences in the short term, and greater health problems like hyperglycemia in the long run.
·        Increase in weight size
Continual overproduction of cortisol in your body due to stress can lead to visceral fat gain. Be mindful of what you eat to alleviate stress or what you are eating because you're hungry.
The types of food you want will be the clue here, don’t just eat anyhow avoid junk foods.
·        Caffeine side effects
When you take too much of caffeine due to stress or tight schedules, it affect your mental health. It leads to lower levels of productivity, sleep disorder and increased levels of cortisol in the blood, as well as other negative effects.
·        Poor health outcomes
Bad eating habit can lead lowered immunity. You are more susceptible to different kind of illnesses both minor and major.
As you can imagine, this can lead to other problems, including increased stress levels because you're sick when a major project is coming up.
How stress affect your eating habits and lifestyle
It is important to make healthy eating a priority in order to prevent unhealthful eating habits. Below is a list of common bad eating habits people indulge in when overwhelmed and worried;
·        You take too much coffee and forget water
When you are burning the candle at both ends, you may find yourself drinking several cups of coffee through the day to keep yourself going. So, it is easier for you to forget to take water. 
·        You eat the wrong foods
Due to partialincreasein levels of cortisol (the stress hormone), you tend to crave foods high in fat, sugar, and salt. Many will turn to potato chips, ice cream or other junk foods after a rough day. This is unhealthy.
·        You skip healthy meals
When you are juggling a dozen things at once, eating a healthy meal often drops down in priorities.
You might find yourself skipping breakfast because you're running late or you have important meetings to attend or not eating lunch because there's just too much on your to-do list. 
·        It causes emotional eating 
Conversely, stress also makes you prone to emotional eating, you eat despite not being hungry due to an eating-friendly environment and you are alsocomfortable.
·        It tends you to eat fast food
These days, people eat less at home. It is easier for you to just drive in to any fast food place or go to a restaurant than to go home and cook something. Unfortunately, this gets expensive and is often unhealthy.
·        It causes crash diets
Because of weight gain from stress, some people intentionally eat less food than they need, or try dangerous fad diets in order to lose the excess weight.
A diet without fruits and vegetables, protein and healthy carbohydrates can often be bad for your health in the long run, even if they look attractive short term.
·        It determines the rate of eating
Due to stress some people eat more, others eat less and still others turn to drugs and alcohol. All of the above can lead poor functions of your body systems due to imbalance of neurotransmitters.
Coping with stress by consuming fewer calories leads to lowered thinking ability and overeating can cause drowsiness and impeded nutrient transport into your brain. 
·        It delays the absorption of vitamins and minerals
Stress affects absorption of certain vitamins and minerals, Magnesium is particularly susceptible to loss during stress and low levels of this mineral are shown to lead to stress-related depression and irritability. Deficiencies of niacin can lead to depression 
How to cope with the stress to enhance a good eating habit
It is important you understand how stress affects your dieting and eating habits. If you want your diet to be successful, they you need to control your stress.
What can you do? There are different ways you can manage stress in order to maintain proper digestion and keep your body healthy.
·        Exercise
In addition to a healthy diet, regular exercise is very important.Because it can increase the levels of endorphins (natural mood enhancers) which relieves stresses and changes your mood into a more cheerful one while improving fitness levels.
Even if it’s only 15 minutes of exercises and workouts a day, it will help you feel good while keeping your eating on track. Jogging is also very effective in dealing with stress.
·        Meditation
Countless studies have shown that meditation reduces stress, because you will think to select the right and healthy meals. Meditation helps you to be mindful of what you eat; you would not eat anyhow or eat what you see.
You will pay better attention to the impulse to grab a fat- and sugar-loaded comfort food and inhibit the impulse.
·        Social support
Family, friends and other social support team seem to have a buffering effect on the stress you experience.
For example, research suggests that people working in stressful situations, like hospital emergency departments, have better mental health if they have adequate social support.
Others include;
·        Avoid smoking or alcoholic drinks to ease stress.
·        Reject drugs that alleviate stress
·        Do Yoga and listen to music.
·        Talk with your friends, loved ones about your stress. You can also talk with a therapist or mental health professionals to get new coping skills.
·        Eat healthy foods, avoid junk foods, don’t overeat and eat foods that digest easily.

·        Ensure to get a sound sleep of 8 hours each day.
·        Cultivate a social life so that you won’t stay at home most of the time
Healthy eating tips to combat stress
No evidence proves that your body uses more nutrients when you are under mental stress. But it may cause you to neglect eating well, which may temporarily affect your nutritional status.
If you are mentally or emotionally stressed out, here are some general guidelines for healthy eating:
·        Don’t forgo breakfast
Invest in your health every morning by starting out with breakfast. It will help you to stay alert and prevent overeating before your next meal.
·        Try not to skip meals
Do no skip meals; eat at least three meals a day, with a few simple snacks. Skipping meals too often actually stresses out your body more and reduces energy when you need it most. Eating regular meals can reduce the temptation to snack on junk foods and to eat too much in one sitting.
·        Find time to eat well
Don’t binge or grab whatever is in sight; don’t just eat what you see. Take time to select the best diet to achieve and maintain healthy body weight.
·        Separate eating habits from other daily activities
Hectic meals can lead to poor digestion, poor food choices and to feeling bad. You need to make time to eat right in order to have energy to do other important activitiesthroughout the day
·        Avoid or limit your coffee intake
Don’t take too much of coffee instead drink water to sustain you meal. Limit sugar, salt and foods high in saturated fat.
·        Develop a schedule for eating
Get a timetable pasted behind the wall of your office on eating schedule. Space your meals and snacks out about every three or four hours. Eat small more frequent meals and snacks
Bottom line
There is no way you can eliminate stress from your life. All what you can do is to protect yourselves from it by adopting various options that suit you without affecting your normal life.
You have to modify your eating habits and lifestyle suitably to ensure that you eat healthy and exercise continuously to be able to live a stress-free life and to have a smooth digestion.Don't think it's a free pass to eat whatever you want when you're stressed.

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