NUTRITION TIPS TO HELP COMBAT STRESS
Q: Can what you eat to really help fight stress?
When you are faced with a stressful event, your body goes into what is called the "fight or flight" response. Your body prepares itself for stress by breaking down stored energy and sending it to the bloodstream where it can be used for immediate energy. All of this requires extra energy and certain nutrients. If you are not eating properly, ongoing stress can deplete your body's stores and weaken your immune system, making you more likely to get sick. A healthy diet, together with certain nutritional supplements, provides the body with energy, vitamins and minerals for dealing with stress and can also offset the negative effects of stress on the body's immune system.
Q: We hear a lot about B vitamins helping fight stress - is this true?
The body responds to stress by mobilizing its stored energy and converting it into blood glucose for immediate fuel. This requires the help of many different nutrients, especially the B vitamins. Vitamin B6 also is needed by the brain to synthesize serotonin, a chemical that can help ease psychological stress.
Studies show that chronically stressed individuals have lower levels of nutrients in their body and the extent of these deficiencies is related to the severity and duration of stress. Studies have shown that a multivitamin and mineral supplement can correct nutrient imbalances and result in an improved ability to tolerate stress.
To increase your intake of B vitamins during periods of stress, take a high potency multivitamin and mineral once daily. High potency or "super" formulas supply a greater amount of B vitamins than standard formulas. A B complex supplement can be used in addition to a standard multivitamin and mineral. Many so-called anti-stress formulas are B vitamins combined with vitamin C.
Q: Do we need more vitamin C when we're stressed out?
When your body is under stress, two glands called the adrenal glands release stress hormones into the blood that speed up the body's metabolism. Your adrenal glands are very concentrated in vitamin C, which is used to make two stress hormones. Vitamin C also boosts the body's immune system.
If you're under stress, eat plenty of vitamin-C rich foods each day -- citrus fruit, strawberries, kiwi fruit, cantaloupe, broccoli, bell peppers, Brussels sprouts, cabbage, tomatoes, and potatoes are all good sources. A multivitamin will supply additional vitamin C. Women need 75 mg per day; men need 90 mg. If you smoke, you need an extra 35 mg per day. If your diet lacks fruits and vegetables, consider taking a separate vitamin C supplement: 500 milligrams of Ester C once daily.
Q: And what if you just need to relax - what are some soothing foods?
Eat carbohydrate-rich foods. Pasta, whole grain breads and cereals, rice, legumes, fruits, milk, soymilk, and vegetables should be the focus of your meals rather than meat, poultry, fish or eggs. Stress affects the concentration of a brain chemical called serotonin, a compound well known for its ability to induce a calming, relaxing effect. Over the years, researchers have learned that high carbohydrate diets result in a greater amount of serotonin being released in the brain.
When stress-prone individuals are placed on either a high carbohydrate or high protein diet and subjected to stress, they fare better on the high carbohydrate diet. Studies have found that, among stress-prone individuals, high carbohydrate, low protein diets result in increased levels of serotonin, reduced stress hormone levels, improved mental performance, and a decreased stress-induced depression.
Eat balanced meals throughout the day: Eating five or six smaller meals rather than three large meals helps keep your blood sugar levels stable and, in turn, helps reduce cravings, stress and tension.
Q: Any foods to avoid?
Avoid caffeinated beverages like coffee, especially if you have high blood pressure. The combination of caffeine and stress are additive and lead to larger increases in stress hormones and blood pressure compared to people with normal blood pressure. If you are under stress, avoid caffeine - especially if you have high blood pressure. Try a cup of chamomile tea, an herb well known for its calming qualities.
Avoid or limit alcohol. Despite the fact that many people drink to relieve stress, alcohol actually induces the body's stress response by stimulating the release of various stress hormones. Alcohol has a dehydrating effect and also interferes with sleep, two factors that can cause fatigue and suboptimal physical and mental performance. If you must drink during stressful periods, limit yourself to no more than one drink per day.
And don't forget about exercise. A quick workout can go along way to help you distress and burn off steam.
