Highly sensitive: why it is so important to watch your diet

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If you want to be healthy and productive, you have to take good care of yourself. This applies to everyone, but especially to people who are highly sensitive. If you are highly sensitive, you are not only extra aware of what is happening in your environment, but also what is going on with your body. Whether it’s a headache, muscle aches or something else, they are all signs that something is going on and usually these signals even indicate that your body is out of balance.

Highly sensitive people can also react very differently to certain types of food. What can you eat if you are highly sensitive to live as healthy and happy as possible?

Nutritional Dilemmas of an HSP

Many highly sensitive people find it difficult to find the right balance when it comes to nutrition. Eating too little can make you feel light-headed or even anxiousEating too much or feeling too full can lead to lack of focus. Highly sensitive people also have an extra strong reaction to processed foods, e-numbers, refined sugars, alcohol, fried foods, and caffeine. To feel good as a highly sensitive person, it is therefore extra important to pay attention to your diet. The following nutrition tips can help you with that:

Nutrition Tips for HSPs

Base your diet on vegetables

Vegetables are a good, strong basis for a balanced diet. You can easily incorporate them into different meals and eat them at every meal time. Think of green smoothies for breakfast, vegetable juices or raw vegetables with hummus as a snack, a salad for lunch and soup or wok vegetables as an evening meal. Vegetables are packed with fiber, vitamins, minerals and phytonutrients.

They are also easily digestible and therefore ideal for eating a lot if you are highly sensitive. Are you not eating enough vegetables yet? Research what you can do to add them to your diet. You will notice that it does you good, it gives you a lot of energy and that it will also make your skin glow. That’s a nice bonus of course!

Choose good additional ingredients

To further supplement your diet, it is best to choose healthy, natural products that are an excellent addition. Think of nuts, seeds, kernels, quinoa, legumes, sweet potatoes or fruit. If you go for animal products, it is best to choose the organic or grass-fed variety. This way you can be sure that it is of good quality and that it is good for your health. Eat meat up to three times a week and take small portions as it is quite tough to digest.nutrition

Don’t make ‘pick-ups’ a habit

That is, maybe you drink green tea every day or start every morning with a cup of coffee. Because as a highly sensitive person you can react very strongly to these drinks, it is better to leave them alone. Only go for that cup of coffee in case of an emergency or if you really feel like it after a long time. Drink especially water with, for example, a slice of lemon, cucumber or some mint in it and supplement it with fresh herbal teas and vegetable juices.

Avoid extreme detoxes

Think, for example, of a juice cure or water fasting. Once in a while it’s okay to detox and give your body a chance to clear out. If you are highly sensitive, you better watch out for this and create rhythm and regularity in your eating pattern. Because your nervous system lacks essential biochemicals on days when you are detoxing, it can actually put you in extreme stress.

Note: sweating a lot can have the same effect (for example after a day in the sauna or a hot day). Keep that in mind and continue to pay close attention to how you feel and drink plenty of water.

Maintain a stable blood sugar level

When you feel anxious, lightheaded or irritable and tired, your blood sugar level may be out of balance. Therefore, make sure you eat something regularly during the day and focus in particular on vegetables, healthy fats and proteins. Five to six meals a day is ideal for balancing your blood sugar level. It can also help to eat low- carbohydrates.

This means that you avoid fast carbohydrates as much as possible, because they cause a spike in your blood sugar level. It is therefore better not to eat white pasta, rice and potatoes, but opt ​​for quinoa, buckwheat, sweet potatoes and silver rice, these contain slow carbohydrates and keep your blood sugar level more stable.


As a highly sensitive person, you can quickly and easily get stressed. As a result, your body uses a lot of magnesium and vitamin B. Of course it is important to find a way in which you can live a relaxed life. Yoga, breathing exercises, meditation and walking can help you enormously with this. In addition, it can do wonders to take nutritional supplements.

Note: choose nutritional supplements that you can find in the organic or natural store, so that they are as pure as possible. Magnesium, B vitamins, omega 3 fatty acids and vitamin D are a nice addition to a healthy diet.



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