Managing Stress with the Right Nutrition

In our fast-paced world, managing stress has become a crucial part of maintaining overall health, especially for parents and working professionals who often juggle multiple responsibilities. This article discusses one portion of an upcoming workshop I will hold this Saturday at the Autism Expo Australia which will cover seven different tools to help parents specifically, or anyone who is affected by chronic stress to manage it more healthily. Among these methods, our nutritional choices play a pivotal role in how well we can manage stress. The food we consume not only fuels our bodies but also influences our mental and emotional well-being. By incorporating specific nutrients into our diets, we can support our nervous system, balance cortisol levels, maintain steady energy, and boost immunity—essential factors in preventing the long-term effects of chronic stress.

Key Nutrients to Support Stress Management

1. Magnesium  

Magnesium is often referred to as nature's relaxant. It plays a significant role in regulating the nervous system and promoting relaxation by acting as a natural muscle relaxant and supporting neurotransmitter function. Stress depletes magnesium levels, making it even more important to ensure adequate intake. Incorporating magnesium-rich foods like leafy green vegetables, nuts, seeds, whole grains and raw cacao can help maintain calmness and improve sleep quality.

2. B Vitamins 

The B vitamins, particularly active sources of B6, B9 (folate), and B12, are crucial for energy production and the synthesis of neurotransmitters such as serotonin and dopamine, which influence mood. These vitamins also help regulate homocysteine levels, which, when elevated, can contribute to stress-related health issues. Foods like pasture raised eggs, wild fish, organic poultry, leafy greens, legumes, and even tasty nutritional yeast are excellent sources of B vitamins that can help support mental clarity and reduce the physical effects of stress.

3. Vitamin C  

Vitamin C is a powerful antioxidant that plays a key role in managing cortisol levels, the body's primary stress hormone. High levels of stress can lead to increased production of cortisol, which, over time, may weaken the immune system and increase the risk of chronic diseases. Consuming vitamin C-rich foods such as citrus fruits, strawberries, capsicums, cabbage and broccoli can help counteract the effects of stress and support a robust immune response.

4. Omega-3 Fatty Acids

Omega-3 fatty acids, found in wild fatty fish like salmon, walnuts, flaxseeds, and chia seeds, have anti-inflammatory properties that are essential for brain health. They help reduce inflammation in the body, which is often exacerbated by chronic stress. Omega-3s are also known to support cognitive function and improve mood, making them vital for those dealing with ongoing stress.

5. L-Theanine 

L-Theanine is an amino acid primarily found in green tea. It has been shown to promote relaxation without causing drowsiness, making it ideal for stress management. L-Theanine increases the production of GABA, dopamine, and serotonin, neurotransmitters that regulate emotions, mood, and sleep. Including green tea in your daily routine can provide a calming effect, helping to manage stress more effectively.

6. Adaptogens (Ashwagandha, Rhodiola Rosea, Holy Basil)

Adaptogens are a class of herbs that help the body adapt to stress and exert a normalising effect upon bodily processes. Ashwagandha, Rhodiola Rosea, and Holy Basil are some of the most well-known adaptogens, each with unique properties that support adrenal function, reduce anxiety, and enhance mental focus. Incorporating these adaptogens into your diet, through supplements or teas, can help manage the physiological impact of stress.

7. Probiotics 

Gut health is closely linked to mental health, and stress can disrupt the balance of good bacteria in the gut. Probiotics, found in fermented foods like yogurt, kefir, sauerkraut, and kimchi, help maintain a healthy gut microbiome, which in turn supports immune function and reduces the negative impact of stress on the body. A balanced gut microbiome can help regulate mood and stress levels, contributing to overall well-being.

By mindfully including these nutrients in your daily diet, you can better equip your body to handle stress, maintain energy levels, and support your immune system. Nutrition is just one of the seven pillars we will explore in our upcoming workshop on stress management. Stay tuned to learn more about how you can holistically manage stress and lead a balanced, healthy life to nurture your body and mind.

In Health and love

Deena

References

1. Kennedy, D. O., Veasey, R. C., Watson, A. W., Dodd, F. L., Jones, E. K., Tiplady, B., ... & Haskell, C. F. (2021). Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males. Psychopharmacology, 238(6), 1597-1607. https://doi.org/10.1007/s00213-021-05785-7

2. Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms. Oxidative Medicine and Cellular Longevity, 2014. https://doi.org/10.1155/2014/313570

3. Pashkow, F. J. (2011). Oxidative stress and inflammation in heart disease: Do antioxidants have a role in treatment and/or prevention?. Current Atherosclerosis Reports, 13(6), 554-561. https://doi.org/10.1007/s11883-011-0200-7