Nutrition is one way to deal with STRESS!

Stress on a human body can be caused by an over or under-reaction to the stressor. The body may flood itself with hormones to handle the problem. Myrin Borysenko suggests migraines, ulcers and hypertension can result from an increase in cortisol, epinephrine, norepinephrine and aldosterone.

Managing Stress 3rd Edition states:
"A malnourished diet-one that is deficient of essential amino acids, essential fats, vitamins, and minerals-is itself a stressor to the body. Research has shown that some foods actually induce a state of stress. Excess amounts of sugar, caffeine, salt and foods poor in vitamins and minerals weaken the body's resistance to the stress response, and may ultimately make a person more vulnerable to disease and illness. Food affects not only the physical body, but the mental, emotional, and spiritual aspects as well. Eat a wide variety of fruits, vegetables and grains. Decrease your intake of caffeine, refined sugar, sodium and fats, to reduce the risk of stress-related problems."

Dr. Andrew Weil states "Eat more whole grains and products made from whole grains. Eat more fruits and vegetables of all kinds. Eat a varied diet rather than eating the same items every day. Increase the consumption of Omega-3 fatty acids by eating the appropriate fish, hemp or flax oil or flax meal regularly. Learn to identify and avoid all sources of hazardous transfatty acids: margarine, solid vegetable shortening, and all products made with partially hydrogenated oils of any kind."

It is a good idea to eat the following in high stress times because Stress Depletes:
Minerals... Calcium, Magnesium, chromium, copper, iron and zinc (seafood, meats, poultry)
Vitamins... A, C, E and B-Complex (carrots, citrus fruits, leafy greens)

Deficiency in any one vitamin can lead to a number of health-related problems. Vitamins, (found in grains, fruits and vegetables) themselves are not a source of energy but they do aid in energy production. On the other hand, an excess of fat soluble vitamins(A,D,E&K) (found in animal products) can lead to toxicity.

My suggestions:
1-Eat a diet rich in colorful fruits, veggies, whole grains and beans.
2-Moderate your intake of proteins.
3-Include Omega-3&6's (seeds, nuts, vegetable oil and fish).
4-Drink water.
5-Eat potassium and antioxidant rich foods (colorful fruits and veggies).
6- Eat a balanced breakfast not high in carbohydrates.
7- Take a multivitamin during high stress times.

AND

During high-stress times eat a diet low in the following because they suppress the immune system:
Eliminate partially hydrogenated oils (margarine, processed foods, vegetable shortening).
Elminate trans fats (processed and fast foods).
Sugars.
Caffeine.
Salt.
Alcohol.
Salad Dressing, fried foods, fast foods, desserts, appetizers.

If you use Alcohol to cope with Stress an excess will deplete:
Potassium, magnesium, calcium, zinc
*Keep your alcohol intake to less than one drink/day.

The previous article is proof that a healthy diet can make dealing with stress more tolerable. Although this may not be the only answer for most people. To help deal with stress combine a healthy diet with exercise, breathing techniques, meditation or find what works best for you.


Information taken from Managing Stress 3rd Edition. For coaching on fitness or nutrition visit www.individualizedfitness.com