Three food habits may be making your stress worse, says nutritionist

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. It helps control energy, blood sugar, sleep, and even digestion. But when stress stays for too long, cortisol levels can remain high. This can cause many health problems.

High cortisol can lead to poor sleep, tiredness, weight gain, weak digestion, skin issues, hair fall, and hormonal imbalance. Many people try to manage stress through exercise, meditation, or therapy. But nutritionist Rujuta Diwekar says food also plays a very important role.

According to her, some common food habits that seem normal or even healthy may actually make stress worse. She points out three everyday mistakes that may disturb cortisol balance and make it harder for the body to stay calm.

Skipping important foods can increase stress

One common mistake many people make is following low-carb diets in the wrong way. Today, low-carb eating has become very popular. Many people cut down on foods like roti, rice, poha, idli, dosa, and dal because they think carbs cause weight gain.

But Rujuta says this can be harmful if done without balance.

Traditional foods like rice and roti are an important part of Indian meals. They give energy to the body and help maintain proper nutrition. When people remove these foods but continue eating processed snacks like biscuits, chocolates, or packaged foods, it creates imbalance.

She explains that proper food balance supports a brain chemical called GABA. This chemical helps calm the mind and reduce stress. If a person stops eating balanced meals, GABA levels may go down. This can make stress feel stronger.

It is not about avoiding carbs completely. It is about choosing the right carbs and eating them in the right amount.

Another big mistake is skipping breakfast.

Many people start their day with just tea or coffee and rush to work or college. They think they will eat later. But this habit can affect cortisol.

Cortisol naturally rises in the morning to wake us up and give energy. If the body does not get food, cortisol can stay high for longer.

This can make a person feel restless, tired, irritated, or anxious.

Breakfast gives the body fuel after a long night without food. It helps balance blood sugar and tells the body it is safe and nourished.

A simple breakfast like poha, paratha, idli, eggs, or fruits can make a big difference.

Rujuta advises people to eat breakfast at home instead of depending only on coffee.

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Seasonal fruits are important for stress relief

The third mistake she talks about is avoiding fruits.

Many modern diets tell people to stay away from fruits because they contain sugar. Because of this, many people stop eating fruits completely.

But according to Rujuta, this is not a good idea.

Seasonal fruits like mangoes, bananas, watermelon, papaya, and lychee are full of natural nutrients. They provide vitamins, minerals, fibre, and antioxidants.

These nutrients are important for the body, especially during stress.

She says fruits also act as prebiotics. Prebiotics help good bacteria grow in the gut. A healthy gut is strongly linked to better mental health.

When stress is high, digestion often becomes weak. People may feel bloated, constipated, or uncomfortable. Eating fruits can support digestion and improve gut health.

Fruits also help skin and hair stay healthy.

Stress often shows on the outside too. Many people notice acne, dull skin, hair fall, or dry hair when stressed. The antioxidants and polyphenols in fruits help protect the body from damage caused by stress.

Rujuta says that bananas and mangoes are especially helpful and should not be feared.

She believes managing stress is not about strict diets or cutting out everything you enjoy. Instead, it is about eating simple, balanced, and natural foods regularly.

Experts agree that small food habits can have a big impact on mental and physical health.

To support healthy cortisol levels, people should:

• Eat balanced meals with carbs, protein, and healthy fats

• Never skip breakfast

• Include seasonal fruits daily

• Drink enough water

• Avoid too much packaged and junk food

• Reduce too much caffeine

• Sleep on time

• Stay active

Stress cannot always be removed from life, but the body can handle it better with the right support.

Food is one of the easiest ways to support the body naturally. Simple home-cooked meals, regular eating times, and seasonal foods can help improve energy, mood, and hormonal balance.

In the end, Rujuta’s message is simple: stress care does not need extreme diets. It needs kindness, consistency, and balance.

Sometimes, the answer is not in eating less, but in eating better.