## Stress & Your Health Stress is the body’s response to challenges. While occasional stress can be helpful, long term or chronic stress negatively affects both physical and mental health. ### Common Effects of Stress - Headaches, muscle tension, jaw clenching - Chest pain or racing heart - Digestive issues and poor sleep - Fatigue, weight changes, or blood sugar changes - Weakened immune system, leading to more frequent colds or flu - Anxiety, irritability, low mood, depression, and/or trouble concentrating ### How Stress Affects Eating - Increases the body’s need for energy and nutrients (specifically Magnesium, B Vitamins, Vitamin C, and Omega 3 fats) - May lead to cravings for processed or sugary foods - Can cause skipped meals or unbalanced eating - Poor sleep may increase caffeine and snack intake - Chronic stress raises cortisol, which can increase hunger - Can cause digestive symptoms: abdominal pain, reflux, diarrhea, constipation, bloating and/or gas ### Nutritional Tips to Support Stress - Eat balanced meals to support energy and immunity - Include omega 3-rich foods (salmon, walnuts, chia seeds, flaxseeds) - Include complex carbohydrates: (whole grains (oats, quinoa, brown rice), legumes (beans, lentils, chickpeas), starchy vegetables (sweet potatoes, corn, peas), fruits (berries, apples, bananas) - Include magnesium rich foods (nuts, seeds, beans, avocados, bananas, and dark leafy greens) - Include Vitamin C-rich foods (oranges, kiwi, tomatoes, peppers, leafy greens and broccoli) - Plan meals to reduce daily stress - Practice mindful eating- slow down and tune in ### Resources - [ The Nutrition Source from Harvard ](https://nutritionsource.hsph.harvard.edu/stress-and-health/) - [ National Library of Medicine ](https://pmc.ncbi.nlm.nih.gov/articles/PMC7468813/) - [ Nutrition ](/about/blog?category=31) - [ Health Education ](/about/blog?category=8) ## Media Inquiry Daniel McEvily, Assistant Vice President of Marketing and Communications [1-667-354-0722](tel:1-667-354-0722) Aaron Cahall, Communications Manager [1-667-354-0725](tel:1-667-354-0725)