Nutrition when under stress

When under stress, the immune system is depressed due to high levels of corticosteroids secreted from the adrenal glands. Keeping a close view of what you feel like eating and what is good for you when under stress is essential. This will help your immune system. 

Combating Stress

Stress makes the body crave foods that are high in fats and sugars which, in time, will cause greater stress on the body, plus other problems posing a threat to physical and mental health.

All stimulants such as caffeine should be removed and replaced with water and wholesome foods.  The stimulants which cause emotional stress are coffee and tea, as they include caffeine, sugar and alcohol which can also trigger emotional stress

One of the vitamins depleted when under stress is Vitamin B Complex and in particular B5 which is necessary for the adrenals. Vitamin C is reduced when under stress, so additional daily intake is essential.   An amino acid called glutamine crosses blood and brain and has a calming effect on the mind.   Valerian and camomile teas help to relax.

Have 5 a day

Five a day is very important and this can be a combination of fruit and vegetables.  When under stress, certain vitamins are reduced such as Vitamins B and C.  

Vitamins and Minerals

Vitamins are required in small amounts to maintain growth and normal metabolism. B and C water soluble.

A, D, E K are Fat soluble. Vitamins A and D are in eggs, butter, oily fish, the sun. Vitamin E – very little is required but can be found in leafy green vegetables. Vitamin K can be found in green vegetables.

Minerals – calcium, iron, magnesium (nuts, green vegetables, whole grains, soya beans). Sodium-from tap water. Deficiency of sodium – perspiration. Signs are nausea, vomiting, dizziness, cramps, exhaustion.

Zinc is contained in oysters, meats, wheat germ, pumpkin and sunflower seeds, eggs and milk.

Vitamin B

There are different elements to Vitamin B and can be found in breakfast cereals, wholegrains, 

Vitamin C

Vitamin C is found in citrus fruits, kiwis and blueberries also potatoes.

Nutrients such as iron are also reduced when under stress and spinach or any green vegetables are a good source.  Zinc is also reduced and can be found in oysters, meats, and liver, wheat germ and pumpkin seeds.

Be Mindful when Eating

When eating your food, take each mouthful slowly so that you are able to firstly see it and enjoy looking at the different colours, smell the aroma, then taste it and this will slow down your breathing and help you to digest your food properly.

All the above will help your wellbeing when under stress and improve wellbeing. It is also essential to be able to identify the cause of stress and to be able to effectively manage it.  Prevent Stress and Improve Wellbeing

Updated from 2/06/2017