Can Good Nutrition Improve Your Ability to Handle Stress?

07 Apr Can Good Nutrition Improve Your Ability to Handle Stress?

Although exposure to stress may be unavoidable, there are ways to effectively manage stress and reduce its damaging effects. One of these ways is through good nutrition. Healthy dietary habits can help lift mood, relieve stress, improve concentration, and raise energy levels.

Foods to eat that can alleviate stress

1. Eat whole foods rich in minerals and B vitamins.
   • Green leafy vegetables – romaine lettuce, kale, collard greens, spinach
   • Whole grains – brown rice, quinoa, teff, oats
   • Raw or dry-roasted nuts and seeds – almonds, walnuts, sunflower seeds, pumpkin seeds
   • Cooked beans – a rich source of magnesium (a vital stress-relief mineral).
2. Eat cruciferous (cabbage family) vegetables that support enzymes that metabolize stress hormones more readily.
   • Cabbage, kale, cauliflower, broccoli, Brussel’s sprouts.
3. Consume natural-sedative foods or beverages an hour before bed.
   • Oats, warm milk, protein sources high in the amino acid tryptophan (cheese, meat, turkey, etc.), chamomile tea
4. Fish or fish oils rich in omega-3 fatty acids have been shown to reduce the stress response.
5. Break the fast and eat a good-sized breakfast.
   • Skipping breakfast and drinking a cup of liquid cortisol (coffee) first thing in the morning will surely spike stress hormones.

Foods to avoid to reduce stress

Avoid allergenic foods that can cause immune activation. Research indicates that stimulating the multitude of immune cells in the intestines can lead to an increase in stress hormones. Some of the most common allergy-inducing foods include:

• Peanuts
• Gluten
• Dairy
• Soy
• Yeast
• Eggs
• Corn
• Citrus

Avoid stimulants in the diet that can increase the stress response

• Coffee/Tea
• Chocolate (with caffeine)
• Refined sugars/refined carbohydrates (sweets, pastries, cookies)

Why should I take a multiple vitamin?

Although it may be easy to follow a healthful lifestyle under good circumstances, when one becomes stressed the good diet, regular exercise, and routine relaxation techniques like meditation and yoga can often go out the window. As a result, individuals experiencing chronic stress are susceptible to multiple nutritional deficiencies brought on by skipped meals, grabbing fast food on-the-run, mindless munching, and eating the wrong foods.

Stress can result in cravings for foods high in fat, sugar, and salt. Cortisol can also result in weight gain, which can then instigate a crash diet. A recent study found that taking a fish oil supplement could inhibit stress-induced increases in cortisol production.

Nutrients most likely to become depleted from chronic stress are the B vitamins, vitamin C, zinc, and magnesium – but any nutrient is fair game when one is not eating a healthy diet. Vitamin B1 and vitamin B5 are important nutrients for functioning of the adrenal glands – the most important glands in the fight against stress. Vitamin B6, folic acid, and vitamin C are important for the formation of chemicals called neurotransmitters that are necessary for balancing emotions. GABA is one of the most important calming neurotransmitters during times of runaway stress. GABA, vitamin B3 (in the form of niacinamide), and vitamin B12 (in the form of methylcobalamin) can help provide restful sleep.

As you can readily see, many vitamins and minerals are involved in the stress response or can become depleted during times of runaway stress. Therefore, it is important to take a good, superior multiple vitamin and mineral formula, especially under stressful circumstances.

In addition, supplementation with specific nutrients and/or herbs can help support your adrenal glands, provide a calming effect, and help with sleep.  Feel free to consult with me to determine which formulas might be best for you.

Other lifestyle changes that can help with stress management

A key component to any stress management program is to incorporate lifestyle changes, not only dietary, but physical and mental/emotional activity as well. Exercise and some form of mental/emotional outlet can significantly reduce the disruptive effects of stress. Your health-care practitioner can help you determine which techniques would work best for you. Listed below are some general suggestions to help you on your way to a more stress-free life.

Relaxation techniques

Relaxation techniques help relieve muscle tension, support cardiovascular health, and promote mental and emotional calmness. Examples of relaxation techniques include:

• Meditation
• Deep-breathing exercises
• Progressive muscle relaxation
• Yoga

Physical exercise

Exercise for stress relief can be physical, mental, or spiritual in nature – or a combination of the three, as in the case of yoga. Physical exercise is a very effective way to relieve stress. It stimulates the body to release chemical substances (endorphins) that are similar in nature to opiates and make you feel good. Examples of physical exercise include the following:

• Organized aerobics
• Brisk walking
• Hiking
• Running
• Dancing
• Bicycling
• Stretching exercises
• Strength-building (weight training, core conditioning, pilates)
• Swimming
• Yoga

Other stress-relieving ideas

One good way to help manage stress is to simply take time to do things you enjoy, either by yourself or with people you enjoy being with. Some examples include:

• Acquiring a hobby (cooking, fishing, photography, painting, or playing music, for example)
• Making time for family activities (game night with the kids or family dinners, for example)
• Spending time outside (nature walks, outdoor tai-chi, or bird-watching, for example)

Regardless of what your stress-relief program involves, make a commitment to incorporate these changes into your daily routine – for your health and for those you love. This is your life. Live it well.

Getting extra help

Practicing self-help techniques for stress management can be very beneficial. However, there may be times when you need additional assistance in dealing with stress. To help determine whether you need additional help, consider the following questions:

Is stress the cause or is it something else? Often, people are quick to blame stress for their fatigue, pain, or eating or sleeping disorders. Be sure to check with me or another health-care practitioner to rule out any possible physiological reasons for these symptoms before you conclude they are stress-related.

Is it more than stress? Sometimes the mental and emotional problems may be more complicated. Stress can be normal – anxiety and depression can be disease states. If you think you are depressed, or often feel overwhelming panic or anxiety, please consult with me or another health-care practitioner who can help you determine the primary cause and make recommendations best suited for your situation.