Feed Your Body, Not Your Stress: 5 Tips to Break the Sugar & Alcohol Cycle (Day 4)

Tired of feeling drained and emotional? You might be feeding your stress, not your body.

As working mothers, we often get caught in a cycle of stress and unhealthy eating. Day 4 of the "More Than a Mother: Celebrating the Woman Behind Motherhood (IWD Series)" shows how you can break free!

In this article, you'll discover:

• The connection between stress, food, and mood.
• How stress triggers unhealthy eating habits (and why it's not about "laziness").
• 5 expert tips to "eat and drink your way to a better mood".
• How to break the stress-and-sugar cycle and feel your best.

Are you ready to ditch the energy and emotional highs and lows? Do you want to embrace long-lasting energy and well-being? If so, let's get started!

Are you feeding your body or your stress?

This question is crucial in our fast-paced world because countless working parents are caught in a cycle of stress and poor nutrition. Here's why.

As professional women and mothers, we’re busy. Busy looking after our families. Busy building a career. Soon, you’re too busy to work out, eat healthily or take care of your own needs.

As a medical doctor, coach and mum, I know from personal and patient experience that the stress of a busy life can lead to unhealthy behaviours, which, with repetition, can develop into unhealthy habits. This isn't often laziness, lack of willpower or loss of motivation. This is stress.

Stress wears a clever disguise. It may look like shouting at the kids for no apparent reason, snapping at your partner, or missing work deadlines. It may appear as a glass of wine or slab of chocolate dressed up as the ray of sunshine in your busy day. It might be ice cream or a bag of crisps at the top of your shopping list. This is stress eating and drinking.

The connection between stress and unhealthy eating habits is well-documented. Stress can trigger emotional eating - where we tend to choose foods high in fat, sugar, and salt. Earlier studies showed that when we’re under chronic stress - high-stress levels for prolonged periods, we’re more likely to eat these highly palatable (i.e., fatty, salty, sweet) foods. Ironically, while these foods might feel like the right fix and may even provide temporary relief, they often worsen how we feel over time. After overeating or eating unhealthily, many adults feel disappointed in themselves, feel bad about their bodies or sluggish and lazy. These feelings can then further trigger a cycle of emotional eating and drinking.

So, how does emotional eating or drinking happen?

It’s more than emotional, it’s physiological. Scientific studies show that when we're stressed, our bodies release cortisol, a hormone designed to help us deal with a perceived threat or danger. These short bursts of cortisol are important and potentially life-saving. However, prolonged periods of stress can result in high cortisol levels, leading to increased appetite, overeating, and even weight gain.

So, how do we break this stress cycle?

The good news is that through awareness and targeted strategies, we can use proper nutrition and regular exercise as powerful tools for managing stress, boosting our mood, and improving our overall physical health. Here's how:

How to Eat and Drink Your Way to a Better Mood: 5 Expert Tips

1.?Eat Regular, Healthier Meals.

Eating regular, healthy meals can help to regulate your blood sugar levels, reducing mood swings and preventing the low energy that can often lead us to seek out unhealthy snacks.

Here are my 2 tips for eating healthier, even when you're on the go:

• For a ready-made snack, carry fresh, real, whole foods, e.g., fruit, vegetables, nuts, and seeds. Whole foods are natural, nutritionally rich and/or fibre-dense, so they will fill you up and satisfy you for longer. Many whole-natural foods are slow-release energy foods which means they sustain your energy levels and improve your mood.
• Avoid processed foods as they have fewer nutrients, added sugars, and salt.

2. Stay Hydrated.

Studies show that dehydration can affect your mood and energy levels. And sometimes, we mistake thirst for hunger. So, make sure you're drinking enough water throughout the day. To remind myself to drink more hydrating fluids, I like to keep a water bottle or a flask with warm herbal tea by my side.

3. Limit Alcohol and Caffeine.

While alcohol and caffeine might temporarily relieve stress, they can exacerbate anxiety and stress when the effects wear off. They also disrupt sleep which negatively impacts your mood.

4. Practice Mindful Eating and Drinking

Mindful eating and drinking encourage you to slow down, focus on what you’re consuming, and truly savour each bite or sip. It can help reduce overeating, promote weight loss, and create a healthier relationship with food.

5. Enjoy More Regular Physical Activity

Being physically active means moving your body more – this could be structured exercise or a casual brisk lunchtime walk. There is good evidence that increased physical activity can lower your body's stress hormones over time. It also helps release endorphins - the feel-good chemicals in your brain that act as natural painkillers and mood boosters.

So, in a nutshell, the foods we eat, the fluids we drink, and the exercise we engage in can directly impact our mood, stress levels, and overall well-being. By prioritising your nutrition and moving your body more, you can break the cycle of stress and unhealthy eating habits. You can enjoy a healthier personal and professional lifestyle, have higher energy levels, and feel happier.

Key Takeaways

Remember, you are not alone. Countless working mothers face the challenges of stress and unhealthy eating. But you have the power to break the cycle and prioritise your well-being.

By making small, sustainable changes to your diet and lifestyle, you can:

• Boost your energy levels
• Improve your mood
• Manage stress more effectively
• Feel happier and more empowered

Ready to take control of your health and happiness?

Click here to download your free guide and start your transformation: ?? FREE "Busy Woman's Quick Start Guide to Healthy Habits".

This guide is packed with actionable tips and a 7-day progress chart to help you get started on your journey.

Join us tomorrow for Day 5 of the "More Than a Mother" series, where we'll explore the pivotal role sleep plays in our overall health and well-being and its intricate connection with our work-life flow.

Don't forget to share your thoughts and experiences in the comments below. I'd love to hear from you!

Nourish your body, feed your soul. Embrace the transformation! ????

It’s time to Make Your Success Healthy and Happy!

Dr. Masi

Founder & CEO, HERSELF HEALTH | Burnout Prevention & Executive Health Coach | Specialising in Corporate Health & Well-Being for Leaders & Their Teams

Disclaimer: The content in this newsletter and related LinkedIn posts is for informational purposes only and not medical advice. Views expressed are those of Dr. Masi Njawaya and Herself Health and not any official organisation. Consult a healthcare professional for personalised advice. Use this information at your own risk.