Why Stressing Over Healthy Eating Isn't Good For You

Hello there, my friend, and welcome to this week's Wellbeing Wednesday!

If you've ever felt stressed about sticking to a healthy eating plan, especially after a cancer diagnosis and treatment, you are definitely not alone.

There's so much pressure to get it right—choosing the "right" foods, the "right" plan. And let's be honest, there's that fear too—the fear of getting it wrong and the possibility of causing a recurrence. It’s heavy.

But here’s something I don’t hear many people talking about: stressing over eating healthy might actually be doing more harm than good—for both your mind and body.

I get it. I’m Karin Del Maestro, your health coach, a breast cancer survivor, and someone who has personally wrestled with the same fears. I specialize in helping breast cancer survivors like you eat healthier without it being hard.

Understanding the Stress Connection

One of my big lightbulb moments came when I stumbled upon the work of Dr. W. Douglas Brodie, a pioneer in integrative cancer care. Dr. Brodie spent decades working with cancer patients and identified seven common personality traits in his patients, which he believed contributed to chronic stress.

This stress doesn’t directly cause cancer, but the way that we cope (or don't cope) with the stress can weaken the immune system over time, making recovery and healing even harder.

For me, this discovery was massive. You see, I carry the BRCA2 genetic mutation, which means I’ve always been at risk for breast cancer. But when I was diagnosed, I asked myself, “Why now?” Looking back, I realized I’d gone through three major traumatic events within a single month....exactly one year before my diagnosis. My stress levels were sky-high, and I wasn’t managing that stress in a healthy way, in fact, I was in major fight or flight mode...literally just trying to get through each day. 

The Cancer Personality Traits

Now, let’s dive into some of the cancer personality traits Dr. Brodie identified. And don’t worry, you don’t need to fit these perfectly for them to resonate with you:

1. **Perfectionism**: Do you feel the need to get everything just right? Maybe you’re following a super strict eating plan, and any deviation makes you feel like a failure. Trust me, as a recovering perfectionist, I get it!

2. **People-Pleasing**: This one is big. Are you constantly putting other people’s needs above your own? It’s hard to prioritize yourself, but when you do, you’ll find more energy and joy to give to others.

3. **Suppressing Emotions**: Many of us were never taught how to express our feelings, especially anger or frustration. Holding those emotions inside creates stress, and we know stress doesn’t do us any favors when it comes to health.

Why Stressing About Eating Healthy Is Counterproductive

When you’re stuck in a perfectionist mindset or constantly worrying about getting things "right," you’re actually making things harder for yourself. Here’s why:

1. **Emotional Eating**: If you slip up and have something "off plan," it’s easy to spiral into guilt and think, “What’s the point? I’ve already messed up.” This can lead to emotional eating and an unhealthy cycle of self-blame.

2. **Increased Cortisol**: Chronic stress raises cortisol levels, which can affect everything from sleep to weight management. Cortisol also encourages your body to store fat, especially around the midsection.

3. **Lost Joy in Food**: Stressing over what you "should" eat takes the joy out of food. Eating becomes a source of anxiety, not nourishment.

What to Do Instead

The good news? There’s a different way! Healthy eating doesn’t have to be a source of stress. Here are three simple tips to shift your mindset and start nourishing your body with ease:

1. **Allow Flexibility**: You don’t need to stick to a rigid diet to be healthy. It’s okay to have that slice of birthday cake or an indulgent meal out. Being flexible will actually help you stay on track in the long run.

2. **Practice Self-Compassion**: Remember, you're human. Slip-ups happen, and they don’t erase all the good choices you've made. Be kind to yourself!

3. **Focus on Balance, Not Perfection**: Aim for balanced meals most of the time, but don’t obsess over every bite. Your body benefits from overall healthy patterns, not just one "perfect" meal. I like to think of an 80/20 balance. 80% of the time, I'm choosing healthier options...20% I give myself permission to indulge, if I so choose.

If this resonates with you, and you'd like to stress less about eating healthier and shift your approach, I invite you to join me in my upcoming masterclass, **From Difficult to Doable: 4 EASY Steps to Start Eating Healthier After Breast Cancer**. Together, we’ll take the stress out of healthy eating so you can feel confident, nourished, and at ease.

After saving your spot in class, you may also enjoy: The 7 Cancer Personality Traits, according to Dr. W. Douglas Brodie and How to Unlearn Them