How to balance stress and mood with nutrition

This is how a balanced diet works, based on consuming enough fresh, seasonal, locally grown vegetables, foods rich in the amino acid tryptophan and omega-3 fatty acids, as well as foods with a low glycemic index and those that support gut flora.

Foods to improve mood

The essential amino acid tryptophan is responsible for improving mood. In the body, it is an important building block of the hormone serotonin as well as proteins. Since the body cannot produce it on its own, we obtain it through proper nutrition. The highest amounts of this amino acid are found in poultry, milk, fish, eggs, and beans.

Combining foods is also important

For well-being, it is important to avoid large swings in blood sugar levels and the resulting energy drops. How can we prevent this?

Make sure to distribute meals evenly, get all necessary nutrients, and choose foods with appropriate density and texture – from morning to evening.

For breakfast, choose meals that provide energy and nutrients and positively affect mental well-being, such as probiotic yogurt with seeds, nuts, millet, and some seasonal fruit; an omelet with seasonal vegetables and whole-grain bread; or a quark spread with herbs on buckwheat bread with nuts.

During the day, I also recommend foods with a low glycemic index, as this ensures slow glucose release, which distributes energy more evenly and lasts longer. For our body and brain, this means a longer-lasting and more stable energy source. Examples include complex carbohydrates in quinoa, oats, buckwheat and millet porridge, beans, soy, and vegetables.

Include more fish, leafy greens, nuts, and seeds in your diet

For lunch or dinner, prepare fresh, high-quality fish more often. Very recommended are sardines baked in the oven with steamed Swiss chard and quinoa in olive oil. Also regularly include green leafy vegetables sprinkled with freshly ground flax, chia, and hemp seeds, as well as coarsely chopped nuts.

During mental effort, I recommend eating vegetables of different colors, including green leafy vegetables, as these improve cognitive abilities, memory, and concentration, and enhance stress adaptation.

Gut Microbiota and Mental Health

In recent years, there has been increasing discussion about the connection between mental health and gut microbiota. Therefore, I enriched the menu below with foods that support a healthy microbiota.

“Emotional eaters” compensate for deficits with food

At my workplace in Terme Šmarješke Toplice, while advising guests in the SlimFit healthy weight-loss program and the VitaDetox detox and relaxation program, I meet people of various professions from different countries. The common denominator for almost all of them is stress – due to various life situations and challenges.

The consequences of daily stress, which some process late into the evening and therefore wake up at night struggling with insomnia, show up as poor well-being, health issues, weight gain, decreased performance, etc. Prolonged stress often manifests in eating habits – there are many so-called “emotional eaters”, people who seek comfort, compensation, or relaxation in food.

Read how Mrs. Sonja at Terme Šmarješke Toplice managed her stress response, overcame sugar cravings, and solved her weight gain problem.

Mrs. Sonja came to the SlimFit healthy weight-loss program because she had gained significant weight over the past year. She reported feeling poorly because of this – heavily burdened during the day by work and family, and in the evenings and nights, when her surroundings quiet down, she seeks comfort in food – sweet, fatty, and salty. She could not muster the strength or will to resist these cravings.

Sonja (52) participated in a one-week SlimFit stay, which includes medical examinations, consultations with a nutritionist, and measurements showing imbalances in the body between fat, muscle, and water, as well as the guest’s biological age. The program also includes exercises and treatments for reducing fat deposits, strengthening muscles, and improving stress response. Services and nutrition are fully personalized for each guest, ensuring success.

In conversation, we found that she has 2–3 healthy meals daily, but eats them very quickly, often while working. Many of these meals are business lunches or dinners, during which she cannot be fully mindful of what or how much she eats. At home, she eats dinner only quickly, a small amount. Before sleep, a recurring problem arises – insatiable hunger and cravings for sweets.

After just one week of the program, Mrs. Sonja was very satisfied with the results

She lost a significant amount of body fat – her waist decreased by one clothing size – and achieved better body hydration. This showed in her figure, improved digestion, and more radiant skin. Most importantly, she felt much better, had more energy, and slept through the night without trips to the fridge!

Since the balanced and energy-rich meals were properly distributed throughout the day, she was never hungry. She was amazed that with such a nutritious diet, her body shape improved while she also felt calmer and more satisfied.

Motivation for continuing at home

An important part of the SlimFit and VitaDetox programs is motivation for continuing at home. To prevent Sonja from falling back into old habits in her usual environment, we created a meal plan.

For a high-quality and mindful breakfast, she will now need 30 minutes more than before. Meals should be conscious – eat at the table, avoid using the phone or watching TV, chew food well, and enjoy it with all senses.

How to prevent nighttime hunger attacks?

My advice:

• Calm down before dinner.
• Always prepare a balanced dinner: protein source (quark, egg, white meat, fish, legumes), colorful vegetables, and a small portion of carbohydrates (buckwheat, rice, or quinoa).
• Arrange food nicely on the plate and serve at the table. Before eating, think of something pleasant.
• Chew well and experience the look, smell, taste, and texture of food.
• Her "spoiled" brain may still crave a nighttime treat. Soothe it with a cup of warm tea, a walk, breathing exercises, or music.
• Hydration is important – sip water throughout the day.