Health

Storm-proof your diet: How to eat well when life gets chaotic

Six tips to stay nourished when we’re under pressure

An ice skating facility in Blanchardstown has been destroyed after strong winds tore the structure apart. Residents across Ireland have been urged to stay at home as the entire island braces for the arrival of Storm Eowyn. The top-level red warning for wind is in place in both Northern Ireland and the Republic of Ireland. Picture date: Friday January 24, 2025.
Coping with the after-effects of wild weather can have an impact on what - and how - we eat (Brian Lawless/PA)

The after-effects of Storm Éowyn have made it a hard week for so many. If you have had storm damage, or have been without power this week, you might be surviving on the kindness of friends and family to nourish you.

If life is busy and you are under more stress than normal, grabbing food on the go is OK for a quick fix every now and again, but what your body really craves at times like these is nourishment.

That doesn’t have to mean spending hours batch cooking, or menu planning to within an inch of your life. Simple, well considered choices are what it takes. Here are some ideas.



1. Keep things simple

Don’t overcomplicate things when you’re under extra stress. Keep it simple and think of your food as a way to help you cope with stress and nourish your body to help you cope better. Eat three meals a day and keep your mealtimes as regular as you can. Skipping meals can add to the stress load because your body will compensate for low blood sugar by triggering adrenalin.

2. Start your day with a decent breakfast

Start your day with a little extra protein on busy days. This will help stabilise blood sugar, keep you feeling fuller for longer and maintain your energy and focus through the morning. Add extra nuts and seeds to your porridge, have some Greek yoghurt, or make a quick omelette to set you up well for the day ahead.

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3. Cut the stimulants

Surviving on caffeine and sugar is likely to leave you feeling stressed, anxious and tired. Drink caffeinated drinks before lunchtime, so they don’t affect your sleep. Green tea is a good choice for stressful days. It contains l-theanine, an ingredient with calming effects that may help improve your concentration. Just remember that green tea still contains caffeine, so don’t drink it too close to bedtime.

Switch to dark chocolate and eat a little more at mealtimes so you are less likely to get the mid-afternoon slump that leaves you reaching for sugar at 3pm. A little extra protein and fibre will help keep you sustained for longer.

Having a cup of coffee in the morning could provide more health benefits than drinking it throughout the day, according to a new study
Keep your coffee consumption for the morning so they don't affect your sleep later (Anthony Devlin/PA)

4. Make (slightly) better choices

Busy days can mean that food choices are made on the hop. If you are grabbing a quick lunch, make the switch from a wrap to something with a little more nourishment. Look for a protein base, choose a higher fibre carbohydrate and include at least one of your 5-a-day.

If you can’t find a seasonal super salad, then soup and a sandwich on wholegrain bread will do. Add a little bag of nuts or a Greek yoghurt to top up your protein.

If the sugar munchies hit and you really need a cup of tea and a biscuit, then switch your high sugar jaffa cakes to digestives for a wee bit more fibre and a lot less sugar (even chocolate digestives have less sugar than jaffa cakes).

5. Top up your calming nutrients

When our adrenal glands are firing on all cylinders, they demand a ready supply of nutrients to help us fight-or-flight. Try these:

  • Magnesium, found in dark green leafy vegetables, nuts and seeds.
  • Vitamin C – eat at least 5-a-day. All fruit and veg will give you some vitamin C, but kiwis, peppers, oranges and broccoli are particularly good sources.
  • B vitamins, and especially vitamin B5, are found in lots of foods including meat, eggs, milk and other dairy products, lentils, avocados and wholegrains.
  • Zinc from nuts, seeds, red meat and seafood.
  • Omega 3 – aim to include oily fish like salmon, mackerel, trout, herring or sardines 2-3 times a week and add some chia and flaxseed to your diet most days

6. Take it easy

If we are wired all the time, eventually we will collapse in a heap of exhaustion, so take time to do something that helps you to switch off and relax.

Get out for a walk, do some exercise, read a book, take a bath – all of these will do you better that alcohol, binge eating or sofa surfing.