Lifestyle and Managing Stress

When most people are stressed, they lean on comfort foods as a coping mechanism. The foods most often reached for are things that are generally high in saturated fats or added sugars. Although it is known that stress affects food choices, there is more to the stress and food relationship than most people realize.

Fight or Flight

The central nervous system (CNS) releases adrenaline and cortisol, stress hormones, when someone is stressed or anxious. The release of these hormones causes the body’s fight or flight response to activate which prepares your body for action. Some things that can occur are a more rapid heartbeat, a rise in blood pressure, and an increase in breathing rate. Constantly being in a stressful state can have long-term health problems. Along with feeling anxious, people may become depressed, have difficulty getting a good night's sleep, and can also experience issues with their digestive system.

Can Certain Nutrients Ease Stress?

There is limited research linking stress management to certain nutrients. Some studies have focused on the functionality of the brain and the nutrients that cause it to work normally. These nutrients include B-vitamins or antioxidants. There have been no definitive results on how supplements help with managing stress. B-vitamins and antioxidants are already important in healthy eating habits and the best way to get them is through food. Fruits and vegetables have many nutrients and antioxidants that may work together to promote health. Foods such as whole grains, dairy, beans, fruits, vegetables, and meats provide a variety of B-vitamins.  

Some studies have reported the potential link between stress and low vitamin D levels. The studies have not yet proven that stress levels decrease or increase with vitamin D intake. Although the research is not definitive regarding stress and vitamin D levels, the body needs vitamin D to function properly. Good sources of vitamin D can be found in eggs, fortified dairy and soy products, fatty fish, and even some mushrooms that have been exposed to UV light. 

Do Vitamin and Mineral Supplements Combat Stress?

There are supplements on the market that claim to help with stress management; however, there is little evidence to support the claim and more research is needed. It is important to talk with a health care provider before taking vitamin and mineral supplements.

Stress Busters

With food and stress, one of the most beneficial things for the body is to eat balanced and healthy meals. Being physically active regularly is also beneficial in managing stress, even if it is only five minutes. A registered dietitian nutritionist can help create an eating plan with food preferences and physical activity goals. 

Other ways to ease stress can include:

• Limiting caffeine intake

• Speaking with counselors or therapists

• Utilizing meditation or breathing exercises

• Leaning on loved ones and friends for emotional support

Source: https://www.eatright.org/health/wellness/preventing-illness/lifestyle-and-managing-stress