Stress & Nutrition

Stress and nutrition are linked and stress is a major health disorder, affecting millions of Canadians. Stress can increase your level of fatigue, blood pressure levels, belly fat and risks of heart disease. 

Stressful events cause our cortisol levels to rise which causes food cravings. Those cravings tend to be strongest for carbs, especially sweet foods.  Unfortunately, the more of them we eat, the worse our mood gets, while at the same time triggering an enzyme in our fat cells. The result tends to be an increase in visceral fat….which is primarily in the belly/abdomen level where there are 4 times as many fat receptors, and long term impacts being linked to heart disease and diabetes.

Stress makes one anxious which can lead to insomnia, as well increased glucose levels which can lead to a higher risk of diabetes.

With a healthy and balanced diet, you will have far less stress than if you have a poor diet.  Healthy, nutritious food and breathing exercises are simple and effective ways to reduce your stress level, without side effects. Foods high with vitamin and mineral levels help to reduce stress…..while certain foods and drinks can trigger and aggravate stress levels. For example, when stressed, a build-up of carbon dioxide and lactates can lead to a condition called acidosis which is damaging to the health.

Foods which help to manage and reduce stress include:

• Fresh fruit & vegetables…provide an array of vitamins & minerals which are great for reducing stress,  are  high in fibre which reduces constipation, a side effect of stress
• Lean Protein such as fish…contain omega fatty acids which are good for the heart and protect you from heart disease and choline which is a good memory booster
• Yogurts…provide vitamins and calcium which support the function of nerve impulses; also contains lactobacillius which is required to maintain gut flora which support effective digestion of food
• Herbal products…..such as dandelion, chamomile and passion flower are effective in relaxing the mind and body
• Soups…homemade soups with lean protein (i.e. chicken or tofu) and lots of veggies can increase intake of required vitamins and minerals,  fibre as well as provide a big energy boost
• Water….when we are dehydrated our cortisol levels rise, staying in a good hydrated state will help to keep this stress hormone at bay

Certain foods should be avoided or used in moderation when stressed, including:

• Tea, coffee, energy drinks & alcohol
• Refined Sugar, processed foods, fast foods, soda, chocolate drinks, fried or high fat foods

Reducing stress requires a balance of the correct vitamins and minerals. For example, coffee, tea and energy drinks contain neuro-stimulators which can heighten stress and resultant anxiety. Soft drinks contain useless calories and no vitamins or minerals.
To effectively manage your stress levels, design a daily meal plan which incorporates a big meal in the morning, something relatively light for lunch and another light meal in the evening. Try to incorporate ‘food suggestions’ which will support your mind and body in managing your daily stress.