Stressed out? Same here. Life is kind of a lot these days—deadlines, constant calls, family problems, bills, and all those little things that seem to eat up your entire day. Sure, the deep breaths or take a quick walk outside work. But the thing is, what you’re putting on your plate might be having a greater effect on your stress levels than you know.
Yes, food.
Not only to make your belly look pretty, but also to soothe your nervous system.
We interviewed the best nutritionist in Mumbai to learn how what you eat on your plate influences your mindset. And here’s what we discovered, and it shocked us:
This is for you if:
- You’ve been extra nervous lately
- You get irritated or angry easily
- You eat emotionally or have a sugar craving when stressed
- You need to make minor food adjustments to improve your well-being
Let’s get started.
Why Stress Tricks Your Body
Your body isn’t adapted to handle long-term stress. It handles pressure by unleashing cortisol (a stress hormone).
That’s fine for a short time. But when stress lingers, your body gets caught in fight-or-flight mode. And that disrupts everything—your digestion, blood sugar, immune system, even your sleep.
Ever been frazzled with:
- Headaches
- Indigestion
- Sleep that never happens
- Sugar cravings
- Mood swings
That’s cortisol magic, folks. Too much, for too long? Not ideal.
And food.
How Nutrition Really Can Have You Feeling Less Frazzled
Let’s be straightforward here. Some foods turn up the volume on your stress. Others turn it down.
Your job? Eat more of those latter foods, fewer of the former ones.
One thing that the best nutritionist in Mumbai ensures—managing stress does not need fancy supplements or the latest fad diet. It’s just as easy as food in your everyday life. The kind that you drive past your neighborhood market without even thinking about.
Here we go.
1. Stock up on Magnesium-Rich Foods
Magnesium plays a role in keeping your body relaxed. It calms down your muscles and maintains your nervous system in check. If you’re running low, you might feel more anxious, tense, or just plain off.
Easy foods to add:
- Spinach, kale, and other dark leafy greens
- Pumpkin seeds
- Almonds
- Black beans
- Avocados
Even a few scoops of pumpkin seeds or a small amount of cooked greens a couple of times a week can make a huge difference.
2. Add More Omega-3s to Your Diet
Omega-3 fatty acids have been shown to enhance brain function and alleviate symptoms of depression and anxiety.
Food sources you can rely on:
- Walnuts
- Flaxseeds
- Chia seeds
- Fatty fish such as salmon, sardines, and mackerel
You don’t have to eat fish every day. A spoonful of flaxseed in oats or curd is okay, too.
3. Don’t Forget Complex Carbs
Carbohydrates are not your nemesis. They actually release serotonin, a happy mood brain chemical.
The secret is to eat complex carbs, not maida and white sugar.
Healthy ones are:
- Brown rice
- Quinoa
- Sweet potatoes
- Oats
They provide slow energy and never crash down on your mood afterwards.
4. Keep Your Gut Happy
Your brain and gut are the best of buddies. A happy gut means a calm mind.
Fermented foods and probiotics help your gut to produce more GABA—a brain chemical which helps you slow down, relax, and think clearly.
Include these in your diet:
- Homemade curd
- Buttermilk
- Pickled vegetables (in moderation)
- Idlis/dosas are prepared from fermented batter
What Mumbai’s top nutritionist is hammering home here is regularity. Don’t imagine magic happening overnight—but if your gut starts to get better, so will your mood.
5. Drink Herbal Teas That Calm You
Some teas hydrate you not only, but also soothe your nerves.
Try these:
- Chamomile tea
- Peppermint tea
- Tulsi (holy basil) tea
- Lemon balm tea
Even swallowing something warm and cozy down your throat puts your body into “rest” mode.
6. Hydrate Like You Mean It
This one’s snooze-inducing but factual: dehydration triples stress.
Mild dehydration will leave you tired, grumpy, or unfocused.
- Keep water in arm’s reach.
- Use reminders every hour if you have to.
- Add some mint or cucumber flavor if plain water tastes too dull.
7. Cut Back on Too Much Caffeine
A cup of espresso might appear like the boost you need—but only for a little while.
Too much caffeine can:
- Increase heart rate
- Interrupt sleep
- Pique anxiety
If you like chai or coffee, keep it at 1–2 cups a day. And not later than 3 PM.
Require a boost? Munch on dates, fruits, or even a handful of nuts.
8. Be Strict on Sugar and Processed Foods
Sugar gets you high—but crashes you.
And processed foods (chips, cakes, soft drinks, instant noodles)?
They tend to have additives that are inflammatory and stress-aggravating as well.
The best nutritionist in Mumbai recommends consuming only what rots.
Yes, exactly that.
If it will not rot, perhaps it should not be inside you.
9. Don’t Skip Meals
Not eating or skipping meals lowers your blood sugar. This triggers cortisol, and voilà—your stress is sky-high.
Try:
- 3 balanced meals
- 1–2 tiny snacks (fruits, nuts, roasted chana, boiled eggs)
Even when you’re totally on the move, get a quick lunch or don’t forget to eat. Your head will thank you later.
10. Fuel-Up, Don’t Just Fill-Up
You don’t need perfect nutrition. Just a one that energizes your brain and body.
Easy ideas:
- Cook at home more often
- Add one green vegetable to every lunch or dinner
- Eat an extra fruit a day
- Reserve junk foods as an occasional treat, not a habit.
- It’s not restriction—it’s resilience.
A Few Quick Tips That Actually Work
- Plan meals when you’re sane, not when you’re ravenous
- Have roasted seeds, nuts, or fruit on standby for snack attacks
- Eat slowly—do not scroll while you’re eating
- Experiment with batch cooking on the weekends
- Don’t avoid carbs or fat—both have their uses
When to See a Nutritionist
If stress is getting you into hot water, eating, sleeping, or along with other people, seek professional advice.
Even the best nutritionist in Mumbai can help you with:
- Discovering how to identify your body’s stress triggers
- Creating a step-by-step meal plan for your life
- Balancing your hormones naturally with food
- Emancipation from emotional eating
- Sometimes you simply need a fresh outside eye to get back in the game. And that is okay.
Food is not a magic pill.
But it is a tool. A potent one.
If you’re drowning, don’t try to fix everything at once.
Start with breakfast. Or include an additional veggie. Or drink a glass of water instead of that third cup of coffee.
Small wins are crucial.
Fear is tough, but you’re not helpless.
Your kitchen can be your pass to peace.
And if you need assistance to figure out where to start, the best nutritionist in Mumbai is at your fingertips.
