From stress to strength: Using food to support your mental wellbeing

April marks Stress Awareness Month – and it’s the perfect time to pause and reflect on how our mental wellbeing shapes the way we eat. Ever noticed that when you’re overwhelmed, your food choices change? Maybe it’s reaching for that extra chocolate bar, skipping meals altogether, or craving takeout over something more balanced. You’re not alone, and you’re not imagining it. Stress and nutrition are more closely connected than many of us realise.

How stress messes with our eating habits

Stress doesn’t just affect your mood – it can change what, when and how much we eat. In moments of acute stress, like rushing to meet a deadline, your appetite might disappear due to a burst of adrenaline. But when stress becomes part of the everyday, that’s where things shift.

Long-term stress raises levels of a hormone called cortisol, which ramps up your hunger and increases cravings for high-fat, high-sugar “comfort” foods like pizza and ice cream. In fact, studies show that people under chronic stress are more likely to snack more often, eat larger portions and gravitate toward energy-dense foods, especially if they’re emotional eaters.

It’s a cycle many of us fall into: stress hits, we turn to food for comfort, then feel sluggish or regretful, which can fuel even more stress and even weight gain.

Stress drains nutrients too

Stress doesn’t just influence what you want to eat, it also impacts what your body needs. When you’re stressed, your body uses up key nutrients like magnesium, B vitamins and vitamin C much faster than usual. At the same time, stress can make it harder for your body to absorb these nutrients efficiently.

That nutrient drain can leave you feeling even more anxious, low-energy, or less mentally sharp – which makes it even harder to make healthy choices. And so, the cycle continues.

Foods that support stress resilience

The good news? There are plenty of foods that can help buffer the effects of stress and support mental wellbeing. 

Incorporating these kinds of nourishing foods into your diet can make a real difference in how you feel, both physically and mentally:​

• Leafy greens and almonds – High in magnesium, which helps calm the nervous system and supports better sleep.

• Fatty fish like salmon – Loaded with omega-3s and vitamin D, known to boost mood and regulate stress.

• Citrus fruits – Packed with vitamin C, which helps lower stress hormones and supports your immune system.

Slow down, take a breath and take back control

This Stress Awareness Month, give yourself permission to slow down and check in. How’s your mental wellbeing affecting your food habits? And what small, positive change can you make today?

Download MacroMate now.