Simple Nutrition Tips to reduce stress and improve your health during stressful times
When we experience stress, it affects many different parts of our body, such as our immune system, hormones, and metabolism. This means that what we eat and how we act can add to our stress levels and make us more likely to develop long-term illnesses. Therefore, the link between nutrition and stress is significant. Engaging in unhealthy eating patterns or lifestyle behaviors can cause increased levels of stress in the body and contribute to the development of several chronic diseases, which are stressors themselves.
However, it is possible to manage and reduce stress thereby increasing their lifespans. Just by adopting healthy eating habits and lifestyle behaviors, it is possible to prevent or reverse the onset of stress related illnesses. Research has made it clear that stress impacts the body physiologically on several levels. One way stress directly impacts us through how our bodies handle energy and nutrition from food. This is because people suffering from chronic stress require diets of greater nutrient density compared to those that aren’t suffering with stress.
When you’re stressed, your body’s demand for energy, oxygen, and nutrients like vitamins and minerals increases. So, if you’re always stressed, consuming a nutrient rich diet can keep your healthy and mentally resilient.
Not only does chronic stress increase your body’s nutritional requirements but being in the state of constant alert causes rapid nutrient depletion too. The body and metabolic processes utilize lots of energy, vitamins and minerals to cope with the stress response, but a healthy diet can counter the effects of stress by:
- Supporting the immune system
- Modulating inflammation and oxidative stress
- Boosting calming brain chemicals like serotonin
- Managing conditions caused by stress such as hypertension (high blood pressure) and by directly lowering the major stress hormones, cortisol and adrenaline
When implemented on a consistent basis, the nutritional considerations listed below can actually help you combat stress so you can reduce overwhelm and improve your health- Even at times when stress is unavoidable! If you believe that your eating habits are contributing to the chronic stress in your life, then keep reading to learn my top 12 nutritional recommendations to combat chronic stress.
12 Practical Tips for Managing Chronic Stress
- Limit or eliminate the intake of caffeine containing beverages. A common habit of individuals who suffer with chronic stress is that they rely on caffeine and other stimulants for energy when their bodies actually require more rest. Caffeine, which is found in coffee, energy drinks, supplements, tea, cola, and chocolates has several effects on the body. What many people are unaware of is that caffeine increases the levels of the hormones adrenaline and cortisol, the two hormones primarily involved in the activation of the sympathetic nervous system and the stress response.
Instead of helping people manage stress, caffeine can actually increase feelings of stress and anxiety. High intakes of caffeine may also add to the physical symptoms of stress such as increased heartbeat, breathing rate, blood pressure and difficulty sleeping. Increased and chronically high levels of the hormone cortisol also increase cravings for foods that are energy dense and high in carbohydrates, fats and sugars, an eating pattern that could lead to a nutrient depletion as well as possible overweight and obesity. Try to consume no more that 300mg of caffeine daily, preferably before midday. - Eat more healthy fats to combat inflammation. Diets that are high in total fat and saturated fat, have been shown to increase and perpetuate the effects of stress. Some of the mechanisms behind this, could be that saturated fat has been shown to be pro inflammatory and high fat diets are also lower in complex carbohydrates which are needed by the body to produce serotonin, a feel-good calming brain chemical. Studies have shown that regular consumption of omega 3 fatty acids, particularly DHA or docosahexaenoic acid, found in cold water oily fish such as salmon, trout, herring, sardines and mackerel has the ability to attenuate and lower the levels of perceived stress.
Consume fatty fish like cold water salmon, trout, sardines or mackerel, 2-3 times per week and aim for a portion size of 90g per serving to ensure an adequate intake of omega 3 fatty acids. - Consume more complex carbohydrates. Complex carbohydrates are needed by the body to produce serotonin, a feel-good calming brain chemical but unfortunately, the standard American diet uses simple carbs as it’s diet staple which can cause blood sugar fluctuations, weight gain, increased symptoms of anxiety and more. Choose to consume complex, high fiber wholegrain carbohydrates such as oatmeal, brown rice, legumes, buckwheat, quinoa or potatoes at each meal to ensure a steady supply of complex carbohydrates and thus serotonin.
- Increase your calcium intake. Believe it or not, calcium has been shown to decrease anxiety and mood swings. Additionally, lower dairy and calcium intake are associated with higher perceived stress and higher levels of other negative mental health measures, such as anxiety and negative mood. Ensure adequate intake by regularly consuming low fat dairy products like milk and yogurt as well as dark green leafy vegetables and almonds.
- Consume adequate amounts of B vitamins. Vitamins and minerals act as co-factors in many different metabolic reactions. Studies have shown that insufficient intakes of certain vitamins, particularly B vitamins like B6, B12, niacin and folate contribute to a distressed mood. Inadequate intake of vitamins and minerals has been shown to exacerbate the stress response and create an unhealthy balance of stress hormones. Ensure the regular consumption of foods that are rich in folate, B1, B2, B12 and B6. Examples of these vitamin B rich foods to frequently consume, include lean protein sources such as chicken, fish, seafood, eggs, dairy and dark green leafy vegetables.
- Increase your Vitamin C intake. Having a stress response that is always activated may lead to long term damage of the body including a compromised immune system and increased susceptibility to infections and allergies, skin disorders such as acne, rashes, psoriasis and eczema, depression and anxiety, cognitive decline, gastrointestinal disorders, obesity, chronic pain such as neck, shoulder, or back pain as well as infertility. Ensure sufficient intake of vitamin C by regularly consuming foods like tomatoes, peppers, kiwi fruit and citrus fruit on a daily basis to help support your immune system against the long term effects of chronic stress.
- Ensure sufficient intake of magnesium. Magnesium is required for a variety of biochemical functions including nervous system regulation, blood pressure and blood sugar regulation, DNA synthesis, muscle relaxation, as well as modulates activity of the body’s stress-response system. Chronic physical or mental stress depletes your body of magnesium, and low magnesium levels intensify stress — creating a vicious cycle. Food sources of magnesium that should be consumed frequently include; pumpkin seeds and other seeds, nuts like almonds, cashews and brazil nuts, dark green leafy vegetables such as spinach, avocado, dark chocolate, legumes such as black beans, tofu, wholegrains, fatty fish such as salmon as well as bananas.
- Increase Vitamin A Intake. Stress leads to formation of free radicals, which can cause oxidative stress and result in the body breaking down prematurely. Also called retinol, vitamin A is a key antioxidant that can be used to Vitamin A is essential for healthy vision and a healthy immune system which as I mentioned before, can be compromised due to chronic stress. Ensure adequate intake of vitamin A by regularly consuming yellow and orange fruit and vegetables such as pumpkin, butternut and carrots as well as dark green leafy vegetables such as spinach and broccoli on a daily basis.
- Consume higher levels of Vitamin E. Since vitamin E is among the most important antioxidants in the body, consuming inadequate amounts of it (especially during stressful times) can increase oxidative stress resulting in higher symptoms of anxiety. Vitamin E plays an important role in reducing stress by both fighting the body’s harmful hormonal and biochemical reactions to stress and by inhibiting toxins that make our body feel fatigued. Ensure adequate intake of vitamin E and other vitamins, minerals, healthy fats and fiber by consuming ¼ of a cup of nuts or seeds daily. Examples of nuts to be consumed include pistachios, walnuts and almonds and examples of seeds include chia seeds, flax seeds, hemp seeds and pumpkin seeds.
- Drink more tea. Caffeine free tea has been shown to be rich in antioxidants and may help individuals recover from stress more efficiently. Examples include green, white and oolong tea. Even smelling the calming scents of herbal teas have been known to help combat the effects of stress by allowing you to activate your parasympathetic nervous system, thus lowering your stress response.
- Stay hydrated. Even a little bit of dehydration can cause cortisol levels in the body to increase and lead to more stress. Drinking plenty of water to avoid dehydration helps to keep cortisol levels lower while also making sure that your electrolyte levels stay balanced. Ensure sufficient hydration status by consuming at least 8-10 glasses of filtered water daily, plus more if exercising.
- Use more herbs and spices when cooking. Use more herbs and spices such as rosemary, thyme, sage, ginger, garlic, turmeric and others regularly in the diet in dishes such as salads, soups, stir-fries and curries for their anti-inflammatory and antioxidant benefits. Growing your own herbs at home is also a great idea!
The body is not designed to have a stress response system that is constantly activated and on alert for an extended period of time which is probably why chronic stress has been shown to be one of the root causes of many poor health outcomes in modern society. Individuals who experience a lack of adequate social support, are poorly nourished, who get inadequate sleep, who are physically unhealthy and unfit, who don’t exercise do have a reduce capacity to cope with stress and therefore may be at a greater risk of experiencing stress and may find even greater difficulty in recovering.
If you need help improving your mental health while changing your eating and lifestyle habits to fully recover from chronic stress, then my Stress Alchemy course can help. It has the tools necessary to help you calm your mind and clear your thoughts so you can reduce your stress, improve your health and create the health, career, relationships and life that you crave, in as little as 6 months. – even if you lack the time, energy or have been struggling for years!
If you’re interested to learn how I help individuals overcome chronic stress, anxiety and the physical symptoms it causes in a way that allows them to remain consistent and enjoy the process despite any obstacles, roadblocks or excuses, then click the link below to sign up for my free Stress Alchemy masterclass which will give you all the details. I hope this helps.
In Good Health,
Amber Stew BS,
Holistic Nutritionist
Certified Master Life Coach
ACSM Exercise Physiologist
CTNC Mental Health Specialist
TBMM Corrective Exercise Specialist
Hi! My name is Amber and I’m a Body Goals Builder, Master Life Coach, Certified Health Coach, CTNC Mental Health Specialist, Stress Alchemist & Fear Conqueror
I used to be a people pleasing, work-a-holic who stressed herself out to climb the wellness industry’s corporate ladder but when years of chronic stress and anxiety made me spiral into a deep depression, I realized that none of it mattered if I wasn’t happy with myself, inside and out, and surrounded around people who loved and respected me.
I now help individuals who are stressed out, out of shape and struggling to find balance in their lives learn how to ease their worries, improve their health, create 10x more joy in their lives and manifest the life of their dreams. At the STEW Project, we are maximizing our living potential by Simply Taking an Emphasis on Wellness.
