Let's Talk About Stress, Baby

I think it’s safe to say most people feel at least some level of stress every day. From deadlines and never-ending emails at work, to managing a household, sitting in traffic, taking care of a loved one, raising kids, moving - you name it. But stress actually extends beyond what we typically know as “stress” - it can include extreme heat or cold, physical trauma or illness, toxins, and strong emotions.

Some good things, especially big changes, can even be stressful or interpreted as stress by our bodies - marriage, a new pet, a new child, a job change, high-intensity exercise, cold plunges.

But stress, from “good” or “bad” events, can take a major toll on our mental and physical health when it goes unchecked.

Chronic stress has been linked to heart disease, anxiety, depression, digestive problems, headaches, weight gain (or loss) and more. It also wreaks havoc on our immune systems and hormones. This is why finding ways to minimize stress is critical for health and well-being.

Of course, we can’t always avoid stressful situations, so when stress is unavoidable it’s good to know how to support your body to effectively manage it.

The focus of this post will be on nutritional support, but lifestyle support for stress is also super important. Regular exercise (especially low-intensity exercise like walking or yoga), meditation, laughter, time outdoors, and spending time with friends can all help reduce stress.

Nutritionally, stress puts a large demand on our bodies and requires additional support in the form of vitamins, minerals, healthy fats, and high-quality proteins.

Vitamins + Minerals

Vitamin C

Stress causes increased excretion of water-soluble vitamins like vitamin C, so it’s important to replenish vitamin C levels during times of stress. Vitamin C has been shown to improve recovery from stressful events and normalize cortisol levels more quickly, making it even more important during stressful times. Bell peppers, broccoli, Brussels sprouts and citrus fruit are great sources of vitamin C.

Tip: Eat your fresh fruits and veggies quickly after slicing or exposing to air since the vitamin C content decreases drastically after a fruit or vegetable has been cut open.

B Vitamins

The B vitamins are also water-soluble and not easily stored by the body. And as a double whammy, stress actually increases the need for B vitamins. B vitamins help support metabolism and energy production and may also help calm the nervous system, which is of course what we love to hear! Animal foods are a good source of B vitamins, but you can also find most B vitamins (except B12) in plant foods, as well.

Magnesium

Magnesium is known to help relax muscles (hello, stress tension) and suppress the release of stress hormones. Stress also increases excretion of magnesium through urine, so it’s important to eat magnesium-rich foods like spinach, avocado, pumpkin seeds, and almonds to keep your magnesium levels up.

Healthy Fats

OMEGA 3’S

Omega 3’s undergo conversion within our bodies to get from the most common form, ALA, found in many plant foods, to EPA and then DHA, found in fish and algae. Stress, however, compromises the conversion of ALA to EPA and DHA, so getting omega-3-rich foods is especially important during times of stress.

Additionally, omega-3 fats have been shown to improve depression and ease anxiety, so you can also help improve or prevent stress-related conditions by consuming plenty of omega-3-rich foods.

Cold-water fish is a great source of EPA and DHA. Eat sustainably caught fish two times per week or supplement with a high-quality fish oil supplement (I personally use Nordic Naturals). You could also try adding seaweed to your diet and adding chlorella and/ or spirulina to smoothies for a healthy dose of omega-3’s. Flaxseed, hemp seeds, and chia seeds are also a good plant source of omega-3’s (ALA) and are easy to add to oatmeal, smoothies, homemade crackers, and salads.

Protein + Amino Acids

Tyrosine

Tyrosine is a protein amino acid and a precursor to norepinephrine, a chemical produced and released during times of stress. The more we’re stressed, the more norepinephrine that is released, and the more tyrosine our bodies need. When we’re low on norepinephrine, we may be more likely to experience anxiety, depression, low blood sugar, and other health effects.

To help replenish tyrosine and give your body the building blocks it needs to produce neurochemicals like norepinephrine, it’s good to include healthy sources of tyrosine like seaweed, organic soy, eggs, cheese, fish, and turkey.

Tryptophan

Tryptophan is another important amino acid. It plays a key role in the synthesis of serotonin, our mood-boosting hormone. Include organic milk, whole grains, and free-range eggs, which are all good sources of tryptophan.

Theanine

L-theanine is the calming amino acid found in tea (green tea and black tea). It’s been shown to relax the brain and reduce mental and physical stress. White, green, black, and oolong teas all contain l-theanine (herbal teas, while good for you in other ways, do not contain l-theanine).

Summary

Although it’s especially important to get these nutrients during times of stress, eating a variety of nutritious foods, including plenty of plants, year-round will help your body thrive during times of stress or illness. You may also choose to add supplements to help manage stress for additional nutritional support. In addition, positive coping and stress management practices like regular exercise, deep breathing, progressive relaxation, and time management can help promote a healthy stress response.

References

Singh, K. (2016). Nutrient and Stress Management. Journal of Nutrition & Food Sciences, 6(4). doi:10.4172/2155-9600.1000528

Greenfield, R., MD. (2017, October 29). B Vitamins | Dr. Weil's Guide To B Vitamins | Andrew Weil, M.D. (M. Colangelo MS, Ed.). Retrieved October 10, 2018, from https://www.drweil.com/vitamins-supplements-herbs/vitamins/dr-weils-guide-to-b-vitamins/