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<\/p>\nReviewed by Dietitian Jessica Ball, M.S., RD<\/p>\n
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Credit: Getty Images. EatingWell Design.<\/p>\n
Key Points<\/p>\n
Skipping dinner can cause blood sugar drops, increasing stress and irritability.<\/p>\n
Eating within three hours of bedtime may disrupt digestion and lead to acid reflux or heartburn.<\/p>\n
A balanced dinner with protein, fat and fiber supports mood and reduces late-night hunger.<\/p>\n
When life gets chaotic and overwhelming, it\u2019s only natural to\u00a0think about habits we can add to our routine to reduce stress. Maybe it\u2019s committing to a weekly yoga class, a daily meditation practice or journaling before bed. While these can all be helpful, sometimes it\u2019s more effective\u00a0to take a closer look at how your regular habits are contributing to stress, and see what can be shifted.<\/p>\n
Take your evening routine, for example. Did you know that certain evening eating habits like mindless snacking can actually make stress feel worse? We spoke with registered dietitians\u00a0to uncover which evening eating habits may be backfiring\u2014and what to do instead. Here\u2019s what you need to know.<\/p>\n
How Evening Eating Habits Affect Stress<\/p>\n
We know that stress, sleep and eating behaviors are all interconnected, says Amanda Sauceda, M.S., RDN<\/a>. And stress\u00a0increases cortisol levels<\/a>, which can increase appetite, especially for foods high in fat, added sugar and calories.<\/p>\n Research shows that both what we eat and how we eat\u00a0can impact overall mental and physical health. A\u00a0balanced and nutritious diet may improve mood and emotional well-being and reduce stress, anxiety and depression<\/a>.\u00a0But some eating habits can shift things in the other direction and have a negative impact on mental health. For example, skipping your evening meal\u00a0can lead to a drop in blood sugar<\/a>\u00a0that makes you feel stressed, and could even be dangerous if you\u2019re managing a condition like\u00a0diabetes.<\/p>\n Evening Eating Habits to AvoidEating Too Close to Bedtime<\/p>\n Eating within three hours of going to sleep can be hard on your digestive system and\u00a0may make you\u00a0more likely to experience symptoms like acid reflux or heartburn<\/a>.<\/p>\n \u201cThis likely has to do with the meal composition or portions of food consumed,\u201d says Patricia Kolesa, M.S., RDN<\/a>. \u201cCommon contributors to GI distress include spicy foods, fried foods, acidic foods and caffeinated beverages.\u201d<\/p>\n Skipping Dinner or Undereating<\/p>\n When you skip dinner, you may miss out on key nutrients that can actually help your mood<\/a>.\u00a0\u201cA generally balanced dinner with carbohydrates, protein, unsaturated fats and nonstarchy vegetables signals to your body it is nourished and satisfied, lowering the likelihood of intense food cravings or food noise later on at night,\u201d Kolesa says.<\/p>\n Skipping dinner can also cause a drop in blood sugar that may leave you feeling irritable and stressed. This is especially important to avoid for people\u00a0with diabetes.\u00a0\u201c\u2018Hanger\u2019 is very much a real thing, so chronically skipping dinner, or any meal, can exacerbate stressful situations,\u201d Sauceda says.<\/p>\n Mindless Snacking<\/p>\n Whether you\u2019re stressed, bored or distracted, mindless eating is a common evening habit that\u2019s often emotionally driven.\u00a0You may feel like you\u2019re relieving stress while working your way through a bag of crackers or chips in the\u00a0evening, but you could actually be doing the opposite.<\/p>\n \u201cMindless snacking may contribute to feelings of guilt or a lack of control around food, likely influencing stress levels,\u201d Kolesa says.<\/p>\n How to Improve Your Evening Eating HabitsEat a Balanced Dinner<\/p>\n A balanced meal at the end of the day<\/a> can help support digestion, reduce late-night appetite, ensure you\u2019re getting enough nutrients each day and leave you feeling full and satisfied, Kolesa says.<\/p>\n \u201cWhen it comes to building a balanced dinner, make sure you\u2019re focusing on protein, fat\u00a0and\u00a0fiber,\u201d Sauceda says. \u201cThis nutrient combo gives you steady energy and supports a healthy blood sugar and metabolism.\u201d<\/p>\n Time Your Meals & Snacks Strategically<\/p>\n Eating meals and snacks at consistent times can help ensure you\u2019re adequately nourishing and fueling your body throughout the day. \u201cA general rule of thumb is to aim for a meal or snack every three\u00a0to six hours, while eating lighter meals and snacks before bed,\u201d Kolesa says.<\/p>\n Sauceda says it can be helpful to think of times of day where you struggle most. Do you tend to feel tired in the afternoon or order takeout for dinner because you\u2019re too tired to cook or don\u2019t have ingredients on hand?<\/p>\n \u201cStart with that area that you know is a struggle,\u201d Sauceda says. \u201cThis can look like adding a snack to prevent the midday slump or making a double batch of food and freezing it for very busy nights that you can\u2019t cook.\u201d<\/p>\n Create a Calming Evening Routine<\/p>\n Evenings can be busy and stressful, so creating a calming evening routine<\/a> may feel challenging. But our experts\u00a0say it\u2019s worth it to try. \u201cWhen you\u2019re stressed out, that can actually hurt your digestion, which means you\u2019re more likely to feel like things aren\u2019t settling well after you eat,\u201d Sauceda says.<\/p>\n Planning your meals ahead of time or meal prepping<\/a>\u00a0can be helpful, as can minimizing screen time\u00a0and other distractions. \u201cAfter dinner, you can take a walk to help your digestion and you can pack leftovers for lunch to bring more calm into the next\u00a0day,\u201d Sauceda says.<\/p>\n Other Tips for Reducing Evening Stress<\/p>\n Avoid high-intensity exercise at least two hours before sleep.\u00a0\u201cWhile movement improves mood, exercising in the evening can boost adrenaline and your heart rate, making it difficult to unwind and eventually sleep,\u201d Kolesa says.<\/p>\n