Stress, cortisol and nutrition - Simple ways to support your wellbeing
Can food help when you're feeling stressed?
As nurses and midwives, you know the importance of looking after other people's health—but during a busy shift, your own nutrition can easily become an afterthought. Long hours, missed meal breaks, rotating rosters and the emotional demands of caring for others can all make it harder to eat well.
When we're feeling stressed, anxious or overwhelmed, our bodies release cortisol—often called the body's primary stress hormone. Cortisol is part of our natural fight-or-flight response, helping us respond to immediate challenges by increasing alertness and directing energy towards survival.
In the short term, this response is helpful. However, when stress becomes ongoing, persistently elevated cortisol can affect both physical and mental wellbeing. You may notice:
- Difficulty concentrating or making decisions
- Feeling more reactive or hyper-vigilant
- Trouble sleeping or feeling fatigued
- Changes in digestion or appetite
- Increased cravings for high-carbohydrate or sugary foods
- Feeling run down more often
Many nurses and midwives recognise this pattern after a particularly demanding run of shifts. That's because stress affects not only our thoughts and emotions, but also the way our bodies regulate energy, appetite and mood.
While there's no single food that can "switch off" stress or dramatically lower cortisol, eating regular, balanced meals can help support your body's stress response, maintain energy levels and improve overall wellbeing.
Why carbohydrates matter during stressful times
Have you ever found yourself craving toast, pasta or something sweet after a difficult shift?
There's a biological reason for that.
The brain relies primarily on glucose as its main source of energy. During periods of stress, the body increases its demand for readily available fuel. Carbohydrates provide glucose, helping maintain brain function and concentration.
Eating carbohydrates also increases the availability of tryptophan, an amino acid used to produce serotonin—a neurotransmitter involved in regulating mood, sleep and feelings of wellbeing. While carbohydrates don't directly "boost serotonin", they can support serotonin production as part of a balanced diet.
Choosing wholegrain or minimally processed carbohydrates can provide a steadier supply of energy than highly refined foods, helping to reduce the peaks and crashes that many people experience during long shifts.
Five foods that may support your wellbeing
🍌 Bananas
Bananas are an easy snack to keep in your locker or bag and are ideal when meal breaks are short.
They provide carbohydrates for quick energy and contain magnesium, a mineral involved in normal muscle and nerve function. Magnesium also plays a role in regulating the body's stress response, and research suggests that maintaining adequate magnesium levels may support healthy sleep and help the body adapt to stress—particularly in people whose intake is low.
Pairing a banana with yoghurt or a handful of nuts provides protein as well, helping you stay satisfied for longer.
🥣 Oats
Oats are an excellent breakfast before an early shift or a nourishing meal after nights.
They're rich in:
- Slow-release carbohydrates for sustained energy
- Soluble fibre (beta-glucan), which helps maintain more stable blood glucose levels
- B vitamins, which help the body convert food into energy and support normal nervous system function
- Magnesium, which supports healthy muscle and nerve function
Steadier blood glucose levels can help maintain concentration and reduce energy slumps during long shifts.
🥑 Healthy fats
Healthy fats are an important part of a balanced diet, helping to support brain function, heart health and keeping you feeling fuller for longer.
Foods such as olive oil, avocado, nuts, seeds and oily fish provide mostly unsaturated fats, which have been linked to better heart and brain health. They also help support healthy nerve function, reduce inflammation in the body and assist with the absorption of important vitamins. Together, these benefits contribute to overall wellbeing and may help support both physical and mental health over time.
Coconut oil can also be enjoyed as part of a varied diet. It contains medium-chain triglycerides (MCTs), which are absorbed and used for energy more quickly than many other fats.
The key is to include a variety of healthy fats in your diet, choosing mostly unsaturated fats while enjoying foods like coconut oil in moderation according to your personal preferences.
🐟 Oily fish
Fish such as salmon, sardines, trout, mackerel and herring are among the richest sources of omega-3 fatty acids (EPA and DHA).
Omega-3s support brain, heart and nervous system health. Research suggests they may also help moderate the body's physiological response to stress and support mood, although they don't directly "switch off" cortisol production.
Aim to include oily fish two or three times each week where possible.
🍫 Dark chocolate
Here's some good news.
Dark chocolate contains plant compounds called flavanols, which have antioxidant properties and support cardiovascular health.
Some small studies have found that eating moderate amounts of dark chocolate (particularly varieties with at least 70% cocoa) may reduce perceived stress and produce small reductions in cortisol after stressful events. While more research is needed, enjoying a small piece of dark chocolate can certainly be part of a balanced diet.
Don't forget what you're drinking
💧 Water
Hydration often slips down the priority list during a busy shift.
Even mild dehydration can affect concentration, memory, mood and physical performance. Research has also shown that dehydration can increase the body's stress response, including cortisol levels.
Keeping a drink bottle nearby and taking small sips throughout the day is a simple way to support both your body and your brain.
🍵 Green tea
If coffee isn't agreeing with you—or you're looking for a gentler afternoon pick-me-up—green tea may be worth considering.
Green tea contains L-theanine, an amino acid that has been shown to promote relaxation and improve attention without causing drowsiness. It also contains antioxidants called catechins, including epigallocatechin gallate (EGCG), which support overall health.
While research doesn't show that green tea directly lowers cortisol, studies suggest L-theanine may help reduce feelings of stress and promote a calmer state of mind.
Supporting yourself through stressful times
Nutrition is just one piece of the wellbeing puzzle.
Eating regular meals, staying hydrated, moving your body, getting enough sleep and connecting with supportive colleagues all help build resilience over time. These small habits won't remove the pressures of nursing and midwifery, but they can help your body and mind cope more effectively with them.
If you're finding that work-related stress is affecting your sleep, relationships, confidence or enjoyment of work, remember that you don't have to navigate it alone. Reaching out for support is a sign of strength—not weakness—and looking after your own wellbeing is an important part of continuing to care for others.