Stress is a complex phenomenon and each one has his/her own level of stress tolerance. Stress can occur in person-to-person different ways. Many ways are there to cope up with this. Majority of people have a challenge of having emotional or stress eating. Proper solution for this is to have a well-balanced and nutritious diet. Adequate amount of carbohydrates, protein, fat and all micronutrients help to reduce adrenaline and cortisol levels in our body.
Introduction – What is Stress?
Stress can be any type of change that causes physical, emotional or psychological strain. Excessive or prolonged stress can lead to illness such as heart disease and mental health problems such as anxiety and depression. Stress response can vary in people according to the type of stress they are undergoing, their living pattern etc. There are many factors in one’s life which brings up or raises the level of stress. This can be work pressure, family issues, social problems or financial issues. The way one view stress will be also different.
Signs & Symptoms of Stress
Specific signs and symptoms of stress can vary from person to person. Some of them may experience physical symptoms like body pain while some others have emotional problems which may lead to over eating or not eating anything. In some others, changes in the way they think and behave predominates.
- Headache / Backache
- Diarrhea
- Nausea or vomiting
- Insomnia
- Chest pain
- Weight loss or weight gain
- Muscle stiffness
- Short tempered
- Moodiness
- Agitation
- Restlessness
- Irritability
- Depression
- Sense of loneliness
- Eating more or less
- Sleeping too much or less
- Avoiding responsibilities that you have
- Staying away from social relationships
Link between stress and nutritional insufficiency:
Stress eating can happen in 2 ways: Some people will over eat during stress and will put up extra calories which leads to weight gain. While some others won’t eat properly, reducing their calories and become undernourished.
Additionally, stress makes the body crave foods that are high in fats and sugars. This flaw in eating, in time will inflict a greater stress on the body, plus other problems that pose a threat to our physical and mental health.
People during their busy lives, they feel like stressed. At that time, they’ll eat what they need without looking whether it’s healthy or unhealthy. This pattern continues throughout the life and hence will lead to many nutritional deficiencies. Consuming “Junk” foods actually increases the stress of body.
The following are common examples of how people react with food when they become overwhelmed with stress.
- Fast food intake –
Nowadays intake of fast food is a common practice seen in our world. Its because people are not able to cook food themselves as they are busier with their job. So once they feel like starving, they’ll depend on easy and cheaply available sources, which will be of ZERO nutritional value. This issue is raising day by day in all age groups.
- Forgetting / Skipping Meals –
Another challenge seen among people is forgetting pr skipping meals. A balanced diet will always focus on 3 main meals and 2 sub meals. But majority of them won’t even take the 3 main meals, thereby leading to health issues. Small & frequent meals are always recommended for healthy lifestyle.
- Eating wrong food types –
The problem people have when under stress is that they crave foods that are high in the nutrients which should be limited. This is down to the hormone called cortisol that is produced when under stress. A person that is stressed will generally go for foods that have high contents of fats and sugars.
- Picky Eating –
Some people when they are stressed will take only some particular foods for a long time. They are called Picky Eaters. They would love to have some particular items, which make there availability to all nutrients limited.
Combating Stress with a Nutritional Management:
With the right nutrition, we can reduce the impact that stress has on our body and effectively repair any damage that has been done prior to this.
The most common rules that will help our body to defend against stress is Good Nutrition.
Good Nutrition:
Good Nutrition is the key to unlock a healthy lifestyle. A wide variety of foods need to be consumed in order to remain healthy. This is because there is not one food available that contains all the necessary nutrients that we require. Therefore, we need a selection of foods.
Macronutrients like carbohydrates, proteins, fats and micronutrients like vitamins and minerals are needed in adequate amount for maintain proper lifestyle. Similarly our body needs some good food, there are some food that we have to keep away from our diet (but it’s healthier versions can be included in limited amount in our diet if we are craving for that).They are sugary items, junk foods and deep fried items.
When the body is under stress, it has been proven that the body uses up its resources until they are bare. The following are the main nutrients that the body will use up.
- B vitamins: These help the body cope with stress (build your metabolism) and control the whole nervous system.
- Proteins: Assist in growth and tissue repair
- Vitamin A: Essential for normal vision.
- Vitamin C: Protection of the immune system (antioxidants, diabetes protection etc.). Lowers the amount of cortisol in your body.
- Magnesium: Needed for a variety of tasks such as muscle relaxation, fatty acid formation, making new cells and heartbeat regulation.
Foods to eat to manage stress:
When it comes to managing stress through nutrition, some foods are more effective than others. Here are some foods that can help reduce stress and promote overall well-being:
- Fruits and vegetables: Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help reduce inflammation and promote overall health. Additionally, some fruits and vegetables, such as bananas and sweet potatoes, are high in potassium, which can help regulate blood pressure and reduce the risk of heart disease.
- Whole grains: Whole grains, such as brown rice, quinoa, and oats, are high in fiber and can help regulate our blood sugar levels, which can affect our mood and energy levels. Additionally, whole grains are a good source of magnesium, which has been shown to help reduce stress and anxiety.
- Lean protein: Lean protein, such as chicken, fish, and tofu, can help regulate our blood sugar levels and provide essential amino acids that our bodies need to function optimally. Additionally, lean protein is a good source of tryptophan, an amino acid that can help promote the production of serotonin, a neurotransmitter that can help regulate mood and reduce stress.
- Healthy fats: Healthy fats, such as those found in avocados, nuts, and olive oil, can help reduce inflammation and promote overall health. Additionally, healthy fats are a good source of omega-3 fatty acids, which have been shown to help reduce stress and anxiety.
Conclusion:
Processed foods are common part of modern life, but consumption of this can lead many health issues. Limit the number of processed foods being consumed and try to have healthy options to reduce stress level. Lifestyle changes and healthy diet together will contribute a stress-free life. By making these simple changes we can improve our overall health and can reduce the risk of chronic disease.