Stress, Sleep, and What We Reach for: A Personal Story

That’s Harper on the right with Barley on the day they met 12 years ago. She stole his toy before he even knew what hit him, and changed his life forever. Ours, too. Check out the look on his face! 

I often plan out my blog topics in advance, but then something comes up – an idea or event – and I change course.

That’s this week.

Last Thursday morning, I introduced you to Swiss chard, along with our rescue dog, Harper. That afternoon, she was diagnosed with inoperable cancer.

Total gut punch.

We never saw it coming. Sure, she had been experiencing back pain over the last several months, which the vet assured us was a disc issue, common in dogs her age. But not cancer. Because I asked. Multiple times.

Except, turns out it is.

I’m angry, frustrated, heartbroken, stressed. All of it.

My sleep hygiene is gone. I’ve been scrolling endlessly on my phone at night, researching spine cancer in dogs, because there has to be something they missed, something we can do.

Except, there isn’t.

And what have I wanted to eat over the last week? Nothing. But also kind of everything. 

Of course, by “everything,” I don’t mean all the colors of the rainbow in the produce section. I mean what so many of us turn to when we’re stressed or overwhelmed: sugar, carbs, unhealthy fat, crunchy snacks. For lack of a better word, crap.  

We call it “comfort food,” which is sort of ironic when it does nothing to comfort and nourish our bodies. In fact, it does just the opposite. 

Here's why.

When you're stressed, cortisol — the “stress hormone” — rises. Seems pretty obvious. 

What’s less obvious is how that triggers cravings for high-sugar, high-fat foods. (Remember what I said I’ve been wanting?) This response is hardwired: your body thinks it needs quick energy to survive a threat. And it can lead to blood sugar swings that make you irritable and exhausted – not what you need when you’re dealing with heightened emotions. 

Elevated cortisol also suppresses melatonin – the “sleep hormone” – making it hard to fall asleep or waking you in the middle of the night. 

So, your blood sugar is all over the charts and you’ve had a horrible night’s sleep. What happens next? You go for sugar, unhealthy fat, and processed carbs all over again. 

That’s chemistry, not a character flaw.

The key is to have enough awareness to break the cycle. 

Here’s something that might help….

My Top 6 Nutrients for Stress Support

Magnesium
Helps calm the nervous system, ease muscle tension, and support better sleep.
Found in: leafy greens, pumpkin seeds, avocados, dark chocolate (I'm all for the power of chocolate!).

B Vitamins
Essential for energy production, nervous system function, and mood regulation.
Found in: whole grains, eggs, legumes, leafy greens, poultry, fish, tofu.

Vitamin C
Supports immune health and helps regulate cortisol levels.
Found in: citrus fruits, bell peppers, strawberries, broccoli.

Protein
Stabilizes blood sugar and provides amino acids for the production of serotonin and dopamine, the “feel good chemicals."
Found in: fish, poultry, beans, lentils, tofu, nuts, seeds.

Complex Carbohydrates
Promote steady energy and support serotonin production, which helps regulate mood and sleep.
Found in: oats, quinoa, sweet potatoes, brown rice, lentils, root vegetables.

Omega-3 Fatty Acids
Help reduce inflammation and support brain and mood health.
Found in: salmon, sardines, walnuts, chia seeds, flaxseeds.

My Top 5 Lifestyle Tips

Avoid Processed Foods
I know — duh, right? But, a varied whole food diet really is the simplest way to get the vitamins and minerals you need to handle stress.

Hydrate
Proper hydration supports blood sugar control and healthy sleep.

Avoid Skipping Meals
This is a tough one when emotional stress leaves you with no appetite. But, stable blood sugar really does help. Try small, frequent meals or snacks: yogurt with nuts and fruit; a protein smoothie with spinach; peanut butter and banana on whole grain bread and carrot sticks; a clean protein bar; hummus with crackers, veggies, olives, etc. Incorporate all three macros to keep blood sugar stable.

Cheat in the Kitchen
When stress has you too overwhelmed to even think about what to make for dinner, take it easy. Buy pre-cut fruit and veggies or bagged salad mixes; try microwavable grains like quinoa and brown rice; look for wild salmon or tuna in jars (ditch the cans!); or grab some simply cooked proteins -- like grilled chicken, salmon, or tofu – with some healthy sides from your local market. And don’t forget to let friends and family help!

Do Your Best
We all process stress and grief differently, so do the best you can without judgment or guilt.

Stress comes in all shapes and sizes, from the day-to-day to the devastating. Even the happy moments in life – weddings, graduations, new babies – can be a source. This is when it’s more important than ever to fortify your body to fight the stress and all that comes along with it.

Now it’s time for me to take my own advice.

Until next time….
Eat Well