Does nutrition affect your stress? 7 nutrients that are important!

Does nutrition affect your stress?

Dealing with prolonged stress requires a lot from your body. At the first signs of danger, the body reacts immediately. The heart starts beating faster, nutritional reserves are drawn on and the body prepares to fight or flee. In no other (mental) illness is the interaction between body and mind so immediate and strong.

The following symptoms resulting from prolonged stress, are the most common:

1. Physical: headaches, neck pain, increased muscle tension, sleep problems, fatigue, gastrointestinal problems and increased blood pressure.
2. Psychological: depression, restlessness, emotional instability and anxiety.
3. Cognitive: memory problems, lack of concentration, decreased resolution ability, deteriorated responsiveness.

Effect of nutrition on stress

Causes can be identified for many different conditions that are directly or indirectly related to dietary habits. Deficiencies of essential minerals, vitamins and amino acids, or a combined deficiency of these substances, often play a role.

Magnesium is an important substance in the production of various neurotransmitters. It is therefore important to consume sufficient magnesium. This substance can be found in, among other things,

• Green leafy vegetables (think endive, spinach, broccoli, etc.).
• Chocolate
• Seafood
• Nuts
• Whole Grain Products

Vitamin B complex is a collection of different vitamins that contribute to good physical and mental health. The various B vitamins can be found in different types of foods, such as whole grain products, dairy products, nuts and seeds, meat and white fish, and various fruits and vegetables. Vitamin B1, for example, plays an important role in regulating anxiety and stress. This substance is important for the functioning of the neurotransmitter gamma-aminobutyric acid (GABA), which has a calming effect on the central nervous system. A vitamin B1 deficiency therefore manifests itself in increased tension and irritable behavior. Taking vitamin B3 reduces aggressive tendencies, and taking sufficient vitamin B5 combats fatigue.

In case of deficiency, it is recommended to use nutritional supplements. You can check with your doctor to see if you are deficient.

Taurine is a relatively unknown non-essential amino acid, which means that it can be produced by the body itself. A deficiency of this substance can lead to a deficiency of the neurotransmitter gamma-aminobutyric acid (GABA). People with reduced GABA levels experience difficulties in coping with stressful situations. Taurine is found in foods of animal origin, such as poultry, meat, fish, eggs, and shellfish. Dairy products also contain taurine, but in very limited quantities.

And, although taurine is not found in plant protein, plant foods do provide a source of cysteine, which can be converted to taurine. Foods that contribute to increasing GABA levels are:

• Broccoli
• Green leafy vegetables
• Seeds and nuts
• Potatoes
• Bananas
• Onions
• Eggs

Vitamin C is important for physical health and immunity. Prolonged stress leads to depletion of vitamin reserves. Vitamin C is found in almost all fruits and vegetables. Of course, the amounts vary depending on the type. Regular consumption of alcohol, nicotine, and caffeine can increase vitamin C deficiency. Unfortunately, many people resort to using these products during stressful periods.

Serotonin is known as the feel-good chemical in your brain that plays an important role in regulating stress responses. It is a hormone made up of carbohydrates and the amino acid tryptophan. Foods that increase serotonin production in your brain are therefore thought to improve your mood. Tryptophan is an important amino acid that is converted into serotonin in the body.

Tryptophan can be found in:

• Oats
• Bananas
• Dried plums
• Dairy
• Tuna
• Bread
• Poultry
• Peanuts, nuts, and seeds
• Chocolate

Tryptophan is best eaten in conjunction with carbohydrate-rich foods. The substance is then better absorbed. Whole wheat bread, brown rice and whole wheat pasta are a good choice then, they contain carbohydrates that are absorbed slowly in your body.

In addition, serotonin is converted into melatonin in the body, a substance that is important for good sleep. Various foods, including dairy products, can help reduce sleep problems that often occur during stressful periods. So drinking a cup of warm milk before going to bed is not such a bad idea.

Lysine is an essential amino acid that we obtain from food. A lysine deficiency causes stress symptoms. This effect is mainly due to an increase in cortisol levels. Cortisol is also known as the stress hormone. It causes our body to enter a state of alertness. Sufficient intake of the amino acid lysine leads to a decrease in cortisol levels and reduces stress. Lysine is mainly found in meat, dairy products, and legumes.

It is important to keep in mind that the effectiveness of all the aforementioned remedies and foods is strongly related to adopting a healthy lifestyle. By this we mean eating plenty of fruits and vegetables, whole grain products and healthy fats. But also reducing certain habits and nutrients such as:

• Moderate consumption of sugars
• Moderate alcohol consumption
• Moderate use of caffeine (coffee, tea or soft drinks with caffeine)
• Moderate use of saturated fats

Health first and foremost

In general, it is important to take good care of yourself. Therefore, start the day with a high-protein meal. Eating protein-rich foods increases energy levels and combats fatigue. Make sure you get enough relaxation and exercise. An active lifestyle can protect against the development of stress symptoms. In the evening, it is important to do some relaxation exercises in the form of meditation, breathing exercises or yoga. Too much activity in the evening can cause adrenaline levels to rise, which in turn can make it more difficult to fall asleep.

Check out our workshop on Manage your stress or our personal coaching program Stress Management Coaching.

Source:

https://stichtinggezondheid.nl

https://www.gezondheidsnet.nl

https://simplecheck.nl