Stress is our body’s way of responding to a potential threat. When we feel threatened, our natural defenses trigger an automatic ‘fight-flight-freeze’ response. Our body then releases hormones that help us by increasing our concentration and improving our ability to act. However, when stress becomes a frequent part of our lives, it plays havoc on our overall health and well-being.
The American Institute of Stress reports some alarming statistics:
- 55% of Americans are stressed during the day (compared to 35% globally)
- Stress causes 57% of US respondents to feel paralyzed
- 63% of US workers are ready to quit their job to avoid work-related stress
- Chronic stress is commonplace at work, with 94% of workers reporting feeling stress at work
Frequent stress can lead to high blood pressure, heart disease, and a weakened immune system, and can contribute to cancers, asthma, digestive issues, and much more. As reported by Harvard Health, new research suggests that high levels of stress can also speed up the aging process. So, what can we do to deal with the stress in our lives?
Hundreds of studies have shown a link between meditation and lower levels of perceived stress. In addition, other forms of exercise, the quality of our sleep, and our overall perspective on life can play a part in the role that stress has in our everyday lives. Another great ally in protecting our bodies from stress is our diet. What we eat before and after we encounter stress determines how our body reacts to it.
-Hippocrates
When dealing with stress, food helps in two ways. First, when we proactively eat nutritiously, our body feels more energized, our mood is boosted, and we are better able to handle whatever the day holds. If we have a healthy diet, we may not even identify a situation as stressful to begin with. In situations where we do perceive stress, we will be able to process it better than if we had made different nutritional choices. This has been supported by numerous studies where a direct link was found between the amount of fruit, vegetables, and protein eaten and the level of perceived stress.
The second way that nutrition helps is after we encounter stress. At this point our body uses specific vitamins and minerals that are stored within our body to help it to respond. If we don’t have enough of these nutrients, then our body experiences even more stress, adding to the impact on our body. Unfortunately, in times of stress we often turn to unhealthy comfort foods that negatively impact our health instead of foods that help. This only stresses our body further and puts us in a worse position to respond.
There are specific vitamins and minerals that we need to watch out for when we are dealing with stress. These are magnesium, Vitamins C, B, D, and E along with iron and zinc. These are all water-based, which means that if we have extra (unabsorbed) nutrients on any given day, our body gets rid of the excess through our kidneys. We need to eat foods with these nutrients every day to maintain healthy levels and to be ready for the next day. Fortunately, there is a wide variety of stress protecting foods that we can choose from.
Magnesium
“The sympathetic nervous system is inhibited by magnesium which means it can control the fight or flight response that your body may be experiencing. It also relaxes the whole nervous system which lets your parasympathetic nervous system to do its job and restore the body.”
-Salt Lab
- Pumpkin seeds (317mg per ¼ cup)
- Tofu (106mg per 4oz)
- Brown Rice (86mg per cup)
- Sunflower seeds (80mg per ¼ cup)
- Spinach (75mg per 1/2 cup)
- Dark Chocolate (65mg per 1 oz square)
- Avocado (64mg per medium avocado)
- Almonds (62mg per ¼ cup)
- Quinoa (60mg per ½ cup)
- Baked potato (50mg)
- Bananas (41mg per cup sliced)
Vitamin C
A study focusing on the connection between stress and Vitamin C concluded that “Vitamin C should be considered an essential part of stress management.”
-Psychology Today
- Bell Peppers (152mg per cup)
- Kiwi (167mg per cup)
- Strawberries (98mg per cup)
- Oranges (96mg per cup)
- Broccoli (81mg per cup)
- Tomato (55mg per cup)
- Snow Peas (38mg per cup)
- Kale (23mg per cup)
Vitamin B
There are eight different B vitamins, all of which your body needs for general wellbeing. Each one has its own name, like folate (vitamin b9) and thiamine (vitamin B1).”
-Blackmores
- B1: green beans, navy beans, seeds and whole wheat.
- B2 (riboflavin): almonds, mushrooms, spinach, eggs, and goat cheese
- B3, also called niacin, can be found in many foods including avocados, peanuts and snow peas.
- B5 (pantothenic acid): eggs, cheese, sweet potatoes and mushrooms
- B6: bananas, pistachios, avocados and spinach.
- B7 (biotin): soybeans, almonds, mushrooms, avocados, sunflower seeds, cauliflower, peanut butter and bananas
- B9 (folate): broccoli, spinach, chickpeas and lentils
- B12: Found in animal-based foods, vegetarians should consider supplementing with either fortified foods or as a nutritional supplement.
Vitamin D, Zinc, Iron and Omega 3s
Eating a healthy diet can reduce the negative effect of stress on your body.”
-Matthew J. Kuchan, Ph.D.
Vitamin D
Vitamin D plays a critical role in our mental health and with stress. We are particularly susceptible for low levels in the winter when our exposure to sun, a natural form of Vitamin D, is low. At this time of year, many people find that taking a Vitamin D supplement or eating foods fortified with Vitamin D beneficial.
Zinc
Zinc is an important mineral for immunity and mood. When we experience stress, our body accesses the zinc that is available in our body. If we don’t replenish it, we are at risk of depression, increasing inflammation and risk of illness. Foods with zinc include legumes (chickpeas, lentils, beans), seeds (pumpkin and sesame) and nuts (cashews, almonds).
Iron
Iron’s primary role in the body is within our red blood cells helping to carry oxygen. Stress has been shown to deplete iron. If we are too low in iron, we may experience fatigue, shortness of breath, or thinning hair. Plant sources of iron include tofu, spinach, most beans, quinoa, kale, figs, apricots and raisins.
Omega 3s
Omega-3s are not only essential for brain health and mood but may also help your body handle stress. In fact, low omega-3 intake has been linked to increased anxiety and depression. Flax seed supplies a good amount of Omega 3 along with brussels sprouts, avocados, navy beans, chia seeds, tofu and walnuts.
In life, stress is not something we can avoid. And, there are times when experiencing stress is actually a good thing. When stress is negative, or frequent, there are ways we can better protect ourselves so that we are able to move out of it quicker and with less of an impact to our body.
Want to talk further? Click here or email me directly at healthcoach@healthyhappyeating.com.
Happy eating!