Dietary Approaches to Overcoming Stress
With the stresses of everyday life and the new compounding fears associated with COVID-19, the travel restrictions, reports of an upcoming economic downturn and grocery stockpiling leading to ‘the great toilet paper shortage’, it is clear we are living in stressful times. Now more than ever we need to choose healthy meal options in order to mitigate the body’s full impact of stress.
First, let’s break it down.
Why is stress so taxing on the body?
When we are stressed there is a release of cortisol and adrenalin. These hormones are ‘activity’ hormones that are required in small doses to motivate and activate. For example, in the absence of all stress and cortisol circulation we would be apathetic and lazy, unlikely to leave our beds in the morning. Each individual has their own threshold of stress tolerance. However, once we surpass our comfort level, there are significant physiological and biochemical changes.
Stress creates greater physiological demands upon the body, such that there is a need for more oxygen, energy and circulation and therefore more metabolic factors such as vitamins and minerals. As such a stressed person needs a more nutrient dense diet, however the irony is that stressed people usually opt for comfort foods such as highly sugared and fatty foods lacking in nutrient quality.
Let’s be clear, the health crisis and economic situation is stressful. No dietary pattern has the power to override all psychological stress and stress responses inside the body. However where food can assist in the short term is, it can assist in supporting more even blood sugar levels - which can stress the body even more when fluctuating.
The nutrients we eat and absorb now will also contribute to how our immune system functions in the future- nothing happens inside the body overnight, what we eat today has a cumulative effect.
The good news is there are strategies we can employ everyday to support our health and vitality and encourage a reduction in circulating stress.
1. Eat fruit
We are still hearing the murmurs of people avoiding fruit for fear of their sugars. Let us reassure you, the only individuals required to avoid fruit or at the very least minimise their intake are those suffering with fructose malabsorption. In general, fruit contains beneficial properties that are required throughout the entire lifespan.
It is common science that fruit contains a plentiful source of nutrients such as vitamins and minerals including naturally derived vitamin C, a key conduit in the immune system. Be aware however, that vitamin C supplements or high doses are urinated out of the body. We do not require excess and consuming excess never equals better.
Fruit is also rich in fibre for digestive health which is the location of 70% of our immune system, polyphenols for reducing bodily inflammation and potassium for supporting energy generation. All good news to reduce or at the very least slowdown the rapid flow of circulating stress.
The new exciting evidence of fruit benefits lies in the bioactive fibre prebiotic components. What does that mean? Whole fruit, inclusive of the skin contains a unique fibre called a prebiotic. These special fruit fibres are readily taken in by our digestive system and provide a direct impact on our biochemistry. In essence, they change our biology when consumed regularly -as part of a healthy lifestyle that includes regular physical activity-, hence the term ‘bioactive’.
When we undergo stress, there is a rapid decline in digestive health, our immune system and overall wellbeing. Fruit prebiotics- when consumed regularly- feed the beneficial microbiome in the gut which further enhances our immune system. It’s like watering and feeding a garden bed so vegetables grow abundantly.
When we feed our digestive system with fruit prebiotics there is a direct impact on our overall health. Our recommendation is for adults to consume 2 pieces of fruit per day, for those experiencing high levels of stress 3 serves is suitable. And for those highly anxious emotional eaters, 4 pieces of fruit per day is going to be more beneficial than bingeing on ‘occasional’ foods. The fruit fibres may also assist in controlling blood sugar levels as fruit sugars are bound to fibre so it is not the same as eating sweetened foods such as cakes and lollies.
2. Selenium
Selenium is a mineral that is essential in the proper functioning of all living things. It is responsible for vacuuming, removing and eliminating circulating toxins inside the body. A healthy body through natural breathing will release some level of toxins. So a stressed body will certainly release a surplus in circulating toxins that are potentially harmful in large doses. For the science minded- selenium protects the body against oxidative stress by scavenging what we don’t need or want. We find selenium in fish, all nuts and seeds but Brazil nuts and sesame seeds have the most, eggs, brown rice, oatmeal, milk and yogurt. The key with eating sufficient amounts is to eat a wide variety of healthy foods everyday.
3. Carbohydrates:
Yes the recommendation is eat carbohydrates. We are referring to the wholesome kind that includes porridge oats, dark rye sourdough, burghal, brown rice and multi-grains.
It seems trendy every season to impugn one type of food group. Usually protein or fat are the heroes and carbohydrates the devil. However, where carbohydrate avoiders go wrong, especially with their new Keto ‘lifestyle’, is that the body was designed to take in carbohydrates; especially in stressful periods.
We know this because once carbohydrates are broken down they assist in the conversion of brain-signalling messengers that are responsible for happiness and relaxation. In the absence of carbohydrates we tend to have less circulation of endorphins and serotonin, the feel-good hormones. Which, you guessed it, causes the body-mind to become more stressed.
Go eat your carbs but be mindful what you combine with them. It’s often the food combination that will have an impact on the aftermath response inside the body. Porridge with mixed nuts and milk of your choice will provide slower releasing energy and the feeling of fullness/satisfaction post meal compared to only porridge prepared with water. Dark rye sourdough with cheese and butter will provide hunger soon after. Whist dark rye sourdough, salad, cheese and avocado will likely fulfil for a few hours.
4. Chromium
A stressed body or anxious mind often has fluctuating blood sugar levels that may be out of their normal range. Chromium is helpful in regulating blood sugar levels in those that are sensitive to blood sugar fluctuations. Although there is still much we need to understand about chromium metabolism in its various forms, it is safe to say that chromium naturally found in foods such as peanuts and peanut butter can provide assistance when combined with a healthy food intake and lifestyle that includes physical activity. Apples and grapes also include chromium - just another reason to eat fruit :)
A few additional quick tips:
Drink enough water to encourage and support circulation
Eat oily fish and seaweed due to their beneficial fatty acids
Talk to loved ones or seek professional assistance to download and learn tips for stress management.