Three food habits that may be making your stress worse

Stress has become a part of daily life for many people. It can come from work pressure, family problems, money worries, lack of sleep, or even too much time on mobile phones. Most people think stress only affects the mind. But doctors and nutrition experts say stress can also affect the body in many ways.

One of the biggest reasons behind this is cortisol, often called the “stress hormone.” Cortisol is made by the body to help us deal with pressure. In small amounts, it is useful. But when stress stays for a long time, cortisol levels remain high, which can create many health problems.

High cortisol can affect sleep, digestion, energy, skin, hair, and hormones. It can also make a person feel tired, anxious, and weak. According to celebrity nutritionist Rujuta Diwekar, some common food habits may make stress even worse without people realizing it.

She says many people think they are eating healthy, but some habits may actually disturb the body’s natural balance and make it harder to control stress.

Common food mistakes people make

The first mistake is following a low-carb diet in the wrong way.

Today, many people try to lose weight by cutting carbohydrates. Low-carb diets have become very popular. But Rujuta says many people remove the wrong foods from their plate.

Instead of cutting unhealthy foods like biscuits, chocolates, chips, and packaged snacks, people often stop eating basic home-cooked foods. This includes roti, rice, dal, poha, upma, idli, and dosa.

These foods are an important part of balanced nutrition.

Rujuta explains that when the body does not get enough balanced food, the level of a chemical called GABA can drop. GABA helps the body relax and slows down stress signals.

When GABA becomes low, the body may feel more stress.

This does not mean carbohydrates are bad. It simply means the body needs balance. Traditional Indian meals often provide that balance of carbs, proteins, and nutrients.

The second mistake is skipping breakfast.

Many people are too busy in the morning. They wake up late, drink tea or coffee, and leave for work or college without eating anything. Some think this saves time or helps with weight loss.

But experts say skipping breakfast can be harmful.

Rujuta explains that cortisol naturally goes up in the morning. This is normal because it helps the body wake up and start the day.

But if you do not eat breakfast, cortisol can stay high for longer.

This can make you feel more stressed, tired, and hungry later in the day.

Skipping breakfast may also affect concentration and energy levels. Many people then depend too much on tea or coffee, which can add more stress to the body.

Rujuta’s advice is simple: eat breakfast at home and give your body proper fuel to start the day.

Why fruits and balanced meals matter

The third mistake is avoiding seasonal fruits.

In recent years, many people have started fearing sugar in fruits. Because of this, they stop eating fruits like bananas, mangoes, and other seasonal options.

Rujuta says this is a mistake.

Seasonal fruits are full of important nutrients. They give the body vitamins, minerals, antioxidants, and fibre.

These nutrients help the body fight stress.

Fruits also contain prebiotics, which support gut health. A healthy gut is very important because stress often affects digestion.

When digestion becomes weak, it can lead to bloating, discomfort, and poor energy levels.

Seasonal fruits also help improve skin and hair health, which can often suffer when stress levels are high.

Rujuta says people should not fear fruits but include them as part of a healthy daily diet.

Her main message is clear: stress management is not about following extreme diets.

Many people think they need fancy meal plans, expensive foods, or strict diet rules to stay healthy. But Rujuta says real health comes from simple and regular habits.

Eating balanced meals, not skipping breakfast, and including fruits can make a big difference.

She believes that hormonal balance and healthy cortisol levels do not come from harsh diets or quick fixes.

They come from kindness towards your body and staying consistent.

In today’s busy world, people often ignore basic food habits while trying to follow trends. But experts say traditional and balanced eating may actually be one of the best ways to handle stress naturally.

So if your stress is not going away, the problem may not only be in your mind or your daily routine. It could also be on your plate.

Making small changes in what and when you eat may help your body feel calmer, stronger, and more balanced. Sometimes, the simplest habits can have the biggest effect on your health.