Foods To Combat Stress

We are no strangers to stress in the modern world. As we try to juggle work, family and other obligations, not to mention the stress of living during a pandemic, our bodies seem to be in a chronic state of stress these days. Chronic stress can lead to a whole host of symptoms: irritability, fatigue, headaches, difficulty sleeping, digestive issues, among others. I know I have frequently experienced all of these.

The stress response itself is a natural and important mechanism; it is a built-in safety mechanism to keep us safe from danger. It is our fight-or-flight response to either flee or battle an impending danger. Our ancestors would have had this response from being chased by a wild animal, or some other natural threat or disaster. The problem is that today’s stresses are not quite so cut-and-dry -- often more mental and emotional than physical threats. Yet our body reacts to stress the same way. These daily stresses start to cause this state of chronic stress and interfere with normal body function.

There are three types of stress: physical, emotional and psychological. Our body responds to them all in the same way: the brain releases a hormone in response to stress which stimulates the adrenal glands to secrete stress hormones (cortisol and adrenalines: epinephrine and norepinephrine). These hormones stimulate the heart, increase blood flow to the muscles and brain, and decrease blood flow to organs and systems non-essential to fight or flight, such as digestion and reproduction. This is part of the reason why in cases of chronic stress, sufferers may find they have difficulty with digestion and fertility. Too much adrenaline can lead to anxiety, confusion, aggression, depression, and poor weight control (fluctuations in weight). Also, because the adrenals are responsible for producing stress hormones, chronic stress drains and weakens the adrenal glands causing adrenal fatigue.

When stressed, glucose is released into the bloodstream which then releases glucagon, creating a drop in blood sugar. Therefore, chronic stress can lead to dysglycemia (an imbalance of blood sugar). Stress also increases free radical formation (unstable molecules causing cellular degeneration), one of the contributing factors to cancer growth. Stress hormones are also acidic which means that if you are chronically stressed, you need to balance them by consuming foods that are more alkaline.

While the most effective remedy is to reduce stress and remove stressors from our lives, most of us simply can’t remove all of the sources of stress from our lives. What we can do is take some of the stress off of the digestive system and nurture the adrenal glands so that they can adequately respond to the stresses in your life. The following are some tips on how to do this:

• Avoid sugars and sweets (simple sugars), and stimulants (alcohol, caffeine, chocolate, nicotine), as these all seriously deteriorate the adrenal glands and fuel the stress response. 
• If you are craving sweets, eat your favourite sweet fruit which also contains fiber to keep the digestion moving. 
• Instead of coffee, opt for herbal tea (some caffeinated green tea in moderation is also good). Ginseng is an excellent alternative to the energy boost of coffee and has the added benefit of being good for the adrenal glands. Ginseng supports the adrenals and regulates stress hormones and has the added benefit of an energy inducer.
• Craving chocolate is often indicative of low magnesium which is a mineral that helps to calm the body, relax muscles and aid with sleep so getting more sources that are rich in magnesium will not only help with cravings but also counteract the stress response.
• Calcium and magnesium also help calm the body. Good sources include sea vegetables (spirulina, seaweed, algae), green leafy vegetables, soybeans, nuts, molasses, salmon, oysters, sardines, broccoli and unsweetened yogurt. 
• Limit saturated and trans fats, fried and greasy foods, salt and processed foods as these are hard on the digestive system. 
• If you are craving salt, dulse is a good, naturally salty food that also contains high amounts of calcium and magnesium.
• Avoid fruits and grains at breakfast as they can contribute to pre-lunch hypoglycaemia. Focus on getting a quality source of protein at breakfast.
• Eat regular meals and snacks to prevent hypoglycemic episodes and to avoid the “stress” of starvation. This is not the time to start a new diet such as intermittent fasting or keto as these will signal more stress to the body. Instead, focus on small meals throughout the day (or 3 meals and a few healthy snacks).
• Eat alkaline foods like fresh fruits and vegetables will help counteract the acidic effects of stress.
• Eat foods rich in B-vitamins such as spirulina, brewer’s yeast, brown rice, meat, fish, eggs, dairy, almonds, pecans, sunflower seeds, fermented soy, mung bean sprouts, lentils, peanuts, green peas, leafy greens, asparagus, cabbage, broccoli, cauliflower, bok choy, squash, turnip. Since stress is a response of the nervous system, these vitamins will help to effectively fight the symptoms of stress.
• Eat foods rich in choline such as brewer’s yeast, fish, liver, wheat germ, egg yolks, fermented soy, quinoa, kidney beans and leafy greens.Choline acts as a natural buffer against stress-linked mental health disorders such as anxiety and depression, as well as being an essential nutrient in metabolism.
• You can also purchase adrenal support supplements which usually contain things like essential fatty acids (fish oil), antioxidants, B-complex vitamins, chromium, zinc, licorice root, Siberian ginseng, astragalus, Burdock root, ashwagandha, and rhodiola.  

And of course, mild to moderate exercise, meditation/deep breathing, tai chi, and yoga will all help reduce stress. It is important to also concentrate on taking time to nourish yourself. Self-care and relaxation practices are essential to reducing stress, along with a nutrient-rich diet. Want more ways to combat stress and beat burn-out? Check out my 8-week course on Mindfulness for Burn-out for strategies to help you reduce stress and prevent burn-out.