Stress, mood and food
by Hannah Kaye, Nutritional Therapist
Globally, three out of five doctors visits are down to stress-related issues. That’s a scary statistic if you consider not only the financial drain on society, but also the psychological impact on families and relationships.
Although a lot of the stress we encounter is out of our control, there is much we can do to enable us to deal with it more effectively, from breathing techniques to regular exercise and importantly good nutrition. But to do this, we must understand what stress is and how it impacts the body.
Stress
Stress is the non-specific response of the body to any demand, whether it is caused by, or results in, pleasant or unpleasant conditions.
Acute stress is the most common form of stress. It comes from demands and pressures of the recent past and anticipated demands and pressures of the near future. Acute stress is thrilling and exciting in small doses, but too much is exhausting.
Prolonged exposure to stress becomes a problem and can leave you feeling unable to cope with daily challenges. Heavy workloads, insomnia, physical illness, excessive alcohol and stimulants (tea, coffee, smoking and social drugs) are common physical factors that contribute to chronic stress whilst psychological issues like depression and anxiety are contributing factors.
The stress response is controlled through hormones secreted by the hypothalamic-pituitary-adrenal axis (HPA axis). The HPA axis regulates many body processes including digestion, the immune system, mood and emotions, sexuality, energy storage and expenditure. Chronic stress will eventually lead to an imbalance in the hormones adrenalin, cortisol and DHEA. Imbalances in these hormones may lead to decreased energy production, blood sugar problems, memory impairment, cardiovascular disease, increased weight gain and reduced immunity. Identifying adverse effects of stress in the early stages can help to prevent more serious problems down the line.
Nutrition & Stress
Nutrition is extremely important in helping the body cope with chronic stress and changing hormone levels. For example, fluctuations in blood sugar levels are associated with changes in mood and energy, and are affected by what we eat. Focusing on a diet that helps to balance blood sugar, support energy production and calm the nervous system can have a profound effect on helping the body cope when exposed to stress.
Stress-busting foods
- The most vital substance for a healthy mind and body is water. Drinking at least 8 big glasses each day is a low-cost, convenient, self-help measure that can quickly change how we feel, mentally as well as physically.
Having a minimum of five portions, daily, of fresh fruit and vegetables provides the nutrients needed to nourish mind and body.
It’s best not to skip breakfast, to keep regular meal times, and to choose foods that release energy slowly, such as oats and unrefined wholegrains.
It’s important to eat protein foods, such as, beans, eggs, cheese, nuts or seeds, every day. Protein is made up of fragments known as amino acids. Some amino acids can have a direct affect on levels of certain brain chemicals. Good mood protein, including tryptophan, is concentrated in oil-rich fish, nuts, seeds and avocado. For example, eating foods naturally high in tryptophan can improve mood as the tryptophan is converted by the body to serotonin, an important brain chemical that regulates impulse control and appetite, elevates mood, self-esteem, feelings of optimism and induces calm feelings and sleep.
Essential fatty acids, particularly the omega-3 type found in oil-rich fish, such as mackerel and sardines, linseeds (flax), hemp seeds and their oils, are vital for the formation and healthy functioning of the brain. The brain is over 60 per cent fat. Avoiding all types of fat can lead to anxiety and depression and other mental health problems.
Vitamins and minerals are essential for emotional and mental health. For example the conversion of tryptophan into the good mood brain chemical serotonin is helped by various ‘co-factor’ nutrients. Some of these co-factor nutrients are listed below along with example ingredients where they are concentrated:
Vitamin C found in watercress, oranges, tomatoes, red pepper, broccoli
Folic Acid found in avocado, lettuce, walnuts, lentils, chickpeas, green leafy vegetables
Vitamin B6 found in chicken, avocado, banana, sunflower seeds, walnuts, watercress
Biotin found in oil rich fish, fruit, lettuce
Zinc found in corn pasta, oats, sardines, walnuts
Hannah Kaye, BSc (hons) NT, BJourn, is a certified Nutritional Therapist. She obtained her degree through the British College of Nutrition and Health and Greenwich University in London. She is also an active Member of the South African Association of Nutritional Therapists (SAANT). Hannah is passionate in her belief that a functional approach to health, good nutrition, and a more natural way of living can improve the quality of life of everyone. She treats all areas of health with a special interest in women’s health and child nutrition.
