Everyone feels stressed from time to time, but many people in the modern world currently suffer from chronic stress. We all have it in different levels, and how we handle it can make all the difference. Stress can affect your health and nutritional status therefore it is important to pay attention to how you deal with minor and major stressors, so you know when to seek help.
Health Disorders related to stress include:
- Anxiety
- Depression
- Elevated blood cortisol
- Cardiovascular disease
- Inflammatory bowel disease
- Irritable bowel syndrome
- Adrenal fatigue
- Type 2 diabetes mellitus
- Post traumatic stress disorder
- Substance abuse
- Reduced quality of life
Common physical symptoms of stress include:
- Sleep disturbance
- Muscle tension and aches
- Chronic headaches
- Gastrointestinal problems
- Extreme fatigue and exhaustion
Emotional and behavioural symptoms include:
- Nervousness
- Changes in eating habits leading to weight gain or weight loss
- Loss of enthusiasm and energy
- Mood changes such as irritability, anxiety and depression
Stress and Exercise
Exercise is hugely beneficial in managing stress levels as it reduces the levels of the body’s stress hormones such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators.
Meditation and Stress
When you are stressed you are using the sympathetic nervous system (fight or flight mode) however by simply sitting still and being aware of your breath will activate the parasympathetic system triggering a relaxation response lowering the heart rate and blood pressure. Some people (usually those who are highly stressed) find it difficult to sit still for a long period of time so I recommend starting with just 10 minutes twice a day usually after you wake up and go to sleep focusing on your breath work and being aware of where you are holding tension in your body.
Nutrition for a Stressed Body
Stress causes nutrient depletion particularly B vitamins which are essential for coping with stress and part of the most metabolic enzymatic reactions helping release energy from carbohydrates and fat to breaking down amino acids and transporting oxygen and energy containing nutrients around the body. Insufficient intake of certain vitamins contribute to a distressed mood and inadequate intake can exacerbate the stress response. Other nutrients include:
- Protein (healthy tissue and repair)
- Vitamin A (vision and immune system)
- Vitamin C (protects immune system and lowers cortisol levels)
- Magnesium (nervous system regulation, blood pressure and blood sugar regulation and muscle relaxation)
Practical Nutrition Tips for Managing Stress
- Try to limit caffeine intake to no more than 300mg daily before midday.
- Increase Omega 3 fatty acids in your diet by consuming fatty fish eg salmon, trout, sardines, mackerel 2-3 times a week (90g serving).
- Increase serotonin by consuming high fibre wholegrain carbohydrates eg brown rice, legumes, buckwheat quinoa or potatoes.
- Consume Vitamin B rich foods thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), cobalamin (B12) choosing lean protein eg chicken, fish, seafood, eggs, dairy and dark green leafy vegetables.
- Consume magnesium rich foods; seeds such as pumpkins seeds, nuts eg Brazil, cashews, almonds, dark green leafy vegetables eg spinach avocado, dark chocolate, legumes eg black beans, tofu, whole grains, fatty fish and bananas.
- Calcium can help decrease anxiety and mood swings so consume low fat dairy products eg milk and yogurts and dark green leafy vegetables and almonds.
- Eat foods rich in Vitamin C eg tomatoes, peppers, kiwi and citrus fruit daily.
- Consume Vitamin A by eating yellow and orange fruit and vegetables eg pumpkin, butternut and carrot and dark leafy vegetables.
- Ensure adequate intake of Vitamin E and other vitamins, minerals , healthy fats and fibre by consuming a quarter cup of nuts and seeds daily.
- Caffeine free tea has been shown to to be rich in antioxidants and may help individuals recover from stress more efficiently.
- Use more herbs and spices when cooking eg sage, ginger, turmeric for their anti-inflammatory and antioxidant benefits.
- Avoid alcohol and fined sugar as these drain nutrients
- Ensure you are well hydrated throughout the day drinking approximately 8 glasses of water a day.