Many people are feeling stressed, even before the start of the COVID-19 pandemic. The pandemic has further multiplied stress levels across many areas of our lives, with additional worries ranging from health, job security, money, childcare, separation from loved ones and relationships to lots of insecurities and many things out of our control.
Stress is a trigger and a driver for many health conditions, and a lot of my clients realise when they are talking to me during the initial consultation that they have experienced certain symptoms since a specific time in their lives. This was often a time of intense stress connected to personal loss or trauma, high stress at university, grief or other stressful circumstances.
Stress management is high on the things to work on for many of my clients, and how stress is managed depends on many different factors and is very personalised.
Here we are going to look at some general recommendations, including which foods can support the stress response.
But first of all – what is stress?
Stress is a reaction to mental or emotional pressure, and the body’s way of responding to any kind of demand or threat that requires an adjustment or response. It is a natural feeling of not being able to cope with specific demands and events.
Stress is not always a negative thing – it can be a motivator to get something done, it can be physically enhancing, and it is required for our survival. Without the stress hormone cortisol we would not be able to get going in the morning.
The body’s fight-or-flight mechanism tells a person when and how to respond to danger. This was essential for our ancestors, and the typical example given is that the stress response and “fight-or-flight mode” was needed to run away from a tiger! Whilst we can be in life or danger situations in today’s world too (for example having to avoid an oncoming car) a lot of people are in chronic stress mode these days – meaning that “fight-or-flight mode” never switches off. This is when stress underminer a person’s mental and physical health and becomes harmful. Some people also thrive on stress, but “happy” or “excited” stress often ends up in burnout.
There are a further severe forms of stress including Post-traumatic Stress Disorder (PTSD), Panic Disorder and Generalized Anxiety Disorder (GAD) to name just a few.
What happens in the body
Stress is the body’s natural defense against predators and danger, and as a result the body floods with hormones that prepare its systems to evade or confront danger – this is the fight-or-flight mechanism mentioned above, which helps people either stay and confront the challenge or get to safety as fast as possible.
The physical response of this means that the body produces larger quantities of cortisol, adrenaline (also referred to as epinephrine), and noradrenaline (norepinephrine) which trigger the following:
- increased blood pressure
- heightened muscle preparedness
- sweating
- alertness
- faster heart rate (due to adrenaline and noradrenaline)
Whilst those physical reactions happen the body slows down some of its other normal functions that are not essentialat the time of an immediate threat, and so that it can concentrate its resources on keeping us safe. This means that – whilst our blood pressure, pulse, breathing and alertness rise – our digestive and immune systems slow down. The heightened state of alertness also explains why sleep becomes an issue for many.
There are many different stressors, from health, work, money, environment, family and relationship through to major life events, accidents, fears, uncertainty, bereavement and extreme trauma.
Everybody reacts differently to stress. Some people need less stressors than others to experience a severe stress reaction, or they have a stronger response to a single stressor – the effects of stress on overall health are determined by how a person reacts to the situation (this is also something that can be worked on).
There are many symptoms and complications of stress, ranging from physical effects to emotional reactions and changes of behaviour.
Two types of stress: acute and chronic
It’s important to differentiate between the two different types of stress, acute and chronic.
Acute stress is short-term and the most common form of stress. There is normally a clear and immediate solution and a way to get out of the situation, which means the stress will reduce or disappear.
Short-term effects can include tension headaches or digestive issues (often an upset stomach) and some distress for example, but it does not cause the same amount of damage as long-term, chronic stress – as long as it’s not repeated over an extended period.
Chronic stress develops over a long period and is more harmful. It occurs when a person can see no way to avoid their stressors and stops seeking solutions. A traumatic experience early in life may also contribute to chronic stress.
Chronic stress makes it difficult for the body to return to a normal level of stress hormone activity as the body is “stuck” in fight-or-flight mode. This can contribute to problems in the immune, digestive, cardiovascular, respiratory and reproductive systems, and lead to a number of other health conditions. It can also severely impact sleep and mental health.
Consequences and effects of chronic stress
In addition to the above body systems being compromised the widespread effects of chronic stress can include the following:
- Negative impact on metabolism
- Negative impact on antioxidant and detoxification processes
- Increased cravings for high fat, high sugar foods and alcohol
- Negative impact on enzymes needed for breaking down fats and for detoxification
- Negative impact on production of sex hormones due to the ‘fight-or-flight’ state & cortisol production
- Reactivation of latent viral infections like for example cold sores (HSV)
- Slowed down healing and increased susceptibility to infections
- Inflammation in the body is also part of chronic stress patterns
Managing high stress levels
Stress management is a big word that is much easier said than done, and removing the source of stress or learning alternative ways of coping isn’t always an option straight away.
Being aware of chronic high stress levels and the associated long-term risks is however a positive first step. A lot of people realise that they are stressed and need to do something about it, whilst others block it out completely and don’t want to face it.
Top 5 nutritional strategy tips to support stress management:
- Maintain balanced blood sugar levels
Eating on a regular basis (including breakfast) and having good quality protein with each meal prevents a stress reaction being triggered in the body every time your blood sugar levels dip. Also try and avoid high sugar, refined carbohydrates and highly processed foods.
- Eat plenty of vegetables and fruit
Vegetables have so many health benefits, including essential vitamins and minerals that are co-factors in many important body functions, plus their antioxidant, anti-inflammatory and immune-supporting properties. “Eating the rainbow” really is key; aim for minimum 5 portions of vegetables and 2 portions of fruit a day.
- Incorporate Magnesium-rich foods into your diet
Magnesium is known as “nature’s tranquiliser” due to its effects on muscle relaxation, and it gets depleted by stress. The best food sources of magnesium include leafy green vegetables, nuts, seeds, dark chocolate, whole grains and legumes; and in addition you can have regular baths with Epsom salts or magnesium flakes. I did a blog post about Magnesium with further details about this essential mineral and its functions and benefits.
- Consume foods rich in B vitamins
B vitamins are vital for dealing with stress and for energy production, as well as for producing and balancing neurotransmitters. B vitamins are found in a variety of foods – focus on raw vegetables (B vitamins are easily lost when foods are boiled in water), fresh fruit, seeds, nuts, whole grains, fish and eggs.
- Reduce or eliminate alcohol and caffeine
These substances are stimulants adding to the stress response and can make it worse. They also affect sleep, and lack of sleep can further worsen the effects of stressors and how stress is perceived and managed. Try and incorporate herbal teas into your daily routine instead (for example chamomile), as well as green tea which contains L-theanine known for its calming benefits and for elevating levels of the feel good neurotransmitters.
In addition to the top tips associated with nutrition I just want to highlight the importance of some lifestyle interventions, including but not limited to the below:
- Set priorities: A daily to-do list can be helpful, focusing on urgent or time sensitive tasks whilst being aware of what has been completed at the end of the day. A lot of the time is not possible to actually get everything on the to-do list done, so be realistic.
- Time management: Organising schedules is important, and ensuring to set aside time for exercise, relaxation, having a bath, listening to music or other hobbies.
- Sleep: Stress affects our sleeping pattern, and at the same time sleep is vital to help recover from stress and for the body to repair. The general recommendation is to get 7-8 hours sleep a night, and there are various sleep hygiene measures which I will cover in a separate blog soon.
- Breathing and relaxation: Yoga, meditation, mindfulness and massage can be really helpful, promoting relaxation and slowing down the heart rate.
- Movement and time outdoors: Gentle exercise that you enjoy (avoid any high intensity exercise in the evenings) and spending time in nature are great to reduce stress levels.
- Talking and connections:Sharing thoughts, feelings and concerns with somebody else can be a huge relief. Don’t worry about being a “burden” – opening up and realising that you are not alone and have got support can help make some positive changes to your stress levels and general wellbeing.
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Remember that a healthy, balanced and nutrient-dense diet is key (“eat the rainbow”!) for general health, and that nutrition and lifestyle can make a huge difference to both your physical and mental wellbeing.
Anyone experiencing overwhelming stress should seek medical assistance.
As always, if you have any questions or comments regarding this post then please feel free to get in touch or check out my 1:1 consultation package if you interested in a personalised programme.
Thank you for reading and keep well x
