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Anti-stress nutrition - the impact of dietary habits on feelings and wellbeing
Table of Contents
1. How does stress work?
Stress is a physiological state of the body that arises in a situation when changes occur within it that threaten its balance and stability. These changes can be caused by various factors that we call stressors. They are elements that cause stress in the person on whom they act. Stressors can be both internal and external. Examples of internal stressors are thoughts and emotions that cause feelings of fear, sadness, or frustration. Examples of external stressors are, however, living conditions such as diseases, financial problems, conflicts in the family or at work.2. How does stress affect the human body?
In most instances, when an individual is subjected to stress, their appetite undergoes a change. During periods of stress, the cortisol level (stress hormone) in our body increases - it causes feelings of hunger and its long-term increase has a detrimental impact on health. However, cortisol plays an extremely crucial role as it mobilizes the body for quick action in order to fight or flee. Unfortunately, such sudden mobilization of the body occurs at the expense of various systems and leads to their exhaustion.3. The circulatory system of blood
As a consequence of cortisol's impact, the measurements of the blood vessels decrease, resulting in an increase in blood pressure. Tissues and cells receive diminished quantities of nourishing substances and oxygen, which may lead to the development of arterial hypertension and irregularities in heart function.4. The body's protective system
A continuous increase in cortisol levels has effects in the form of a reduction in the number of lymphocytes, which consequently leads to a weakening of the body's natural defenses. In this manner, susceptibility to various ailments and infections is augmented. Moreover, the body may encounter difficulty in dealing with disease due to the malfunctioning of protective mechanisms (e.g. fever).5. Water and Electrolyte Balance
Excessive amounts of cortisol also affect the water and electrolyte balance. Sodium is retained in the body and its excessive accumulation can lead to swelling. Furthermore, sodium can cause an increase in blood pressure, which is particularly significant information for individuals with hypertension. Disruptions in homeostasis can lead to improper functioning of the body.6. The neurosystem
Cortisol exerts influence on both the peripheral and central nervous systems, resulting in alterations such as perceptual and visual disturbances, tremors, and apprehension, with some individuals potentially exhibiting aggression as well.7. Movement system
A prolonged influence of elevated cortisol levels in the body has a negative impact on the movement system. As a result of this hormone's action, the body receives a greater amount of calcium and glucose for muscle work, which is not the safest solution. Glucose is then produced from other essential substances required by the body, such as amino acids, which are the product of muscle protein breakdown. Such situations are not beneficial for an active movement system as they lead to muscle weakness and muscle tissue deficiencies. Furthermore, in stressful situations, cortisol releases calcium from the bones, delivering it to the muscles, resulting in bone mass loss and potentially increasing the risk of fractures and osteoporosis.8. Metabolic alterations
Scientific research has shown that 30% of the individuals examined experienced an increase in appetite in response to negative emotions, while the opposite effect was observed in 48% of the individuals a lower level of hunger was noted. Everything depended on the characteristics of the group and the individual circumstances. Individuals adhering to a restrictive diet with a low calorie intake, in response to stress, more frequently increased the amount of food consumed than those who were not trying to lose weight (M. Macht 2008). Furthermore, the degree of stress also affected dietary behaviors: a high degree of stress led to a decrease in appetite, while a moderate and low degree of stress led to an increase.9. Is this diet truly anti-stress? What to consume and what to avoid?
A diet that affects psychological well-being is extremely important for both individuals frequently subjected to stress and those suffering from depression and mood disorders. Research shows that poor nutrition can disrupt the gut microbiome, which in turn can increase the risk of depression (T. G. Dinan et al., 2019). Stressful conditions increase serotonin consumption. However, neurotransmitters that contain tryptophan, one of the major nerve agents that need to be supplied to the body, can lower serotonin levels. It is therefore advisable to include products containing tryptophan in the diet: beans, lentils, nuts, tofu, cheese, chicken, turkey, red meat, fish, oats, eggs, or bananas. Serotonin is also partially produced by gut bacteria in the colon. Therefore, it is worth including in the diet products that have a beneficial effect on the microbiome: fermented products (sauerkraut, kimchi, and fermented dairy products such as yogurts and kefirs). Probiotic therapy can also be used – preferably targeted, which will allow for the restoration of balance in the levels of individual gut bacteria. In people with mood disorders, there are often deficiencies in mineral components and vitamins – folic acid, vitamins B6 and B12. A deficiency of omega-3 fatty acids, along with an excess of omega-6, can contribute to increased production of pro-inflammatory cytokines. Products rich in folic acid are Brussels sprouts, broccoli, spinach, chard, asparagus, green beans, lettuce, cabbage, legume seeds (soy, beans, peas), whole grain products, yeast, bell pepper, raspberries, and oranges. Vitamin B6 plays an important role in the functioning of the nervous system and the synthesis of neurotransmitters. Its sources are offal, fish, meat, legume seeds, potatoes, and bananas. Vitamin B12, on the other hand, is involved in hematopoietic processes and protects nerve cells. Products that contain it are offal, meat, fish, and eggs. Omega-3 fatty acids have a beneficial effect on the functioning of the nervous system and the body's immunity. They can be found in fatty sea fish (salmon, herring, mackerel, sardines), plant oils (rapeseed, linseed, walnut), flaxseed, walnuts, and seaweed. An increased concentration of homocysteine can also be a cause of mood disorders, especially in the case of a deficiency of folic acid and B vitamins. Lifestyle factors, such as drinking large amounts of coffee, smoking, alcohol consumption, low physical activity, and low intake of vegetables, fruits, fish, and cereals, can contribute to an increase in its level. In the case of frequent stressful events, it is worth checking the levels of magnesium and zinc in the body, as their deficiencies can result in concentration disorders and memory problems. Insufficient magnesium levels can also cause muscle cramps, tremors, and a worsening of skin, hair, and nail condition.10. Different techniques to cope with stress
The recommended dietary model involves an anti-inflammatory diet that supplements the deficiencies of vitamins and minerals. However, besides nutrition, other aspects such as regular physical activity, rest, and appropriate hydration are also crucial. It is equally essential to know techniques that aid in managing stress. Although it cannot be entirely removed, effective stress management in difficult situations is key. Relaxation methods such as meditation or breathing techniques, as well as consuming herbs with calming properties like lemon balm, peppermint, lavender, chamomile, or green tea (e.g., Bancha) can be beneficial.
