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Thursday 28 April 2022

Stress relief: How diet and lifestyle can help


Jo Lewin is a registered nutritionist and has written many articles, including this one which I now share with you.

"Stress is a common problem that we all have to deal with at some point in our lives. There are many factors that bring stress upon the body – external pressures such as work or family responsibilities, and internal influences – what we eat and how our digestive, immune and nervous systems are functioning.

The good news is that there are plenty of simple lifestyle changes that we can make to help us to manage our stress levels. However, if you're feeling overwhelmed, depressed or struggling to cope, help is available – visit the NHS website or speak to your GP.

How stress affects the body...

Stress triggers a set of biological responses including:
The release of stress hormones from your adrenal glands – adrenaline and cortisol
An increase in blood sugar
Rising blood pressure
Rapid heart beat

All these responses, known as ‘fight or flight’, are designed to help you meet physical challenges that threaten your survival when faced with stress (e.g. how your body would respond if you were being chased by lions). The trouble is, in today’s high stress culture, the stress response continually remains on full alert and the body does not have a chance to recover.

How hormones are affected...
The adrenal glands, nestled on the upper, inner surface of each kidney, produce the main stress response hormones adrenaline, noradrenaline and cortisol. Over time, the adrenal glands may become overworked and have difficulty producing the right amount of these hormones.

How diet can help
Eating a balanced and healthy diet is key to helping our bodies to manage the physiological changes caused by stress. An important part of any stress response includes identifying and reducing the causes of stress. Adrenal function is significantly influenced by blood sugar levels, therefore much of the dietary advice below aims to stabilise levels of sugar in the blood.

Choose whole, natural foods and ensure a minimum of five portions of non-starchy vegetables per day – and eat a rainbow!

Start the day with a balanced breakfast. Avoid sugary cereals, pastries and too much caffeine.

Prioritise protein. When chronically stressed the body has an increased demand for protein. Protein requirements are estimated at 0.7-1.8g per kg body weight daily. Choose lean meat, chicken, fish, eggs, beans, lentils, nuts and seeds in each meal. Protein helps to slow the release of sugar into the blood stream.

Try not to skip meals. Ensure that you eat regularly, taking healthy snacks as necessary. Small, regular meals will help to maintain energy levels and mood, while decreasing tiredness and irritability.

Avoid highly refined foods such as white bread, pasta, chocolate, biscuits, sweets or foods with added sugars. Hidden sugars are also in many cereals, breads, tinned produce and processed or packaged foods. Note that excess alcohol can also cause imbalanced blood sugar levels.

Watch the caffeine. Stimulants such as tea and coffee may provide a temporary energy boost, but consuming too much may reduce energy levels and deplete nutrients in the long term. Aim to drink at least 1-1.5 litres of filtered water throughout the day and try incorporating herbal or fruit teas instead of caffeinated drinks.

Emotional eating. Try not to reach for food when you are in a stressed state. Stress diverts blood flow away from your digestive system, which you don’t want when you are trying to digest your food. You may experience bloating, gas and become prone to discomfort.

Key nutrients
Nutrients that specifically support the adrenal glands include:
  • Vitamin C found in most fresh fruit and vegetables. It is stored in the adrenal gland and is required to make cortisol.
  • Magnesium is dramatically depleted in times of stress, and symptoms of deficiency often include fatigue, anxiety, insomnia and predisposition to stress. Include plenty of dark green leafy vegetables, wholegrains, nuts and seeds to supply adequate levels of magnesium.
  • B vitamins can help to support adrenal function, particularly B5 which directly supports adrenal cortex and hormone production. Sources include wholegrains, nuts and seeds.
Other ways to reduce stress
  • Meditation is a great way to calm your mind, plus it’s free and you can do it anywhere, anytime.
  • Yoga may help with practicing mindfulness – not only is it a great form of exercise but it incorporates meditation to slow down and calm the body and mind.
  • Get outside for fresh air and to connect with nature.
  • Good quality sleep is of utmost importance for long term health and regeneration. Few people can function properly with less than seven or eight hours of sleep per night.
  • Regular, gentle exercise is very beneficial for relieving stress and decreasing negative emotions such as worry or anxiety. However, for people with significantly depleted adrenal hormones, intensive cardiovascular exercise may further deplete adrenal reserves.
  • Regular relaxation needs to be built into daily life. Reading, having a bath, getting a massage or listening to music are great ways to promote relaxation.
  • Counselling or other therapies may be beneficial for those having to cope in the face of severe stressors. "
Words above and more can be seen here

The above is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. If you are feeling stressed and anxious, do not disregard it. Seek advice from your GP or health professional.


Dear reader, you will find a variety of articles and recipe ideas are within this blog. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

26 comments:

Tom said...

...stress has never been an issue for me, but it is for my children and grandchildren.

Christine said...

Good tips

Conniecrafter said...

Yes I know how bad stress can effect so much, so hard to get good sleep at the time but is what would help so much, eating junk does not help the situation either, even if that is what you are craving at the time.

Margaret D said...

Interesting read.

Elephant's Child said...

Thank you.

eileeninmd said...

Great info, thanks for sharing!
Take care, enjoy your day!

Valerie-Jael said...

Thanks for sharing! Hugs, Valerie

Laura. M said...

Siempre se agradecen estas informaciones. Gracias.
Buen jueves para Todos.
Un abrazo.

Jeanie said...

I agree with this completely -- and it makes perfect sense.

DeniseinVA said...

Great article! Thank you!

Salty Pumpkin Studio said...

Important information!

CraveCute said...

This is a wonderful post with so much good information. Thank you!

happyone said...

I've always been a kind of easy going person and not bothered by stress.
Good advice for those who have to deal with it though.

Divers and Sundry said...

I don't eat breakfast, but otherwise I do try to follow this good advice.

DVArtist said...

Very good post. Have a nice day.

Stefania said...

Grazie infinite per l'interessantissimo post, che ho trovato molto utile soprattutto in questo periodo di intenso lavoro

CJ Kennedy said...

Useful information. Thanks

Bleubeard and Elizabeth said...

Recently, I thought my computer had died. I was very, very stressed until I was able to fix it and get online again. That 24 hours of stress was the worst I've had in many, many months. I cannot begin to imagine what the poor Ukrainians are enduring right now. Their stress levels must be through the roof every day.

Thank you for sharing this great article. Wish I was actually able to get more than 3 hours sleep at a time. I've never had more than 5 hours continuous sleep in my entire adult life.

William Kendall said...

Good advice.

Adam said...

I definitely was crushed by stress in 2020

Rose said...

This has so many things in it that I need to do...I had it open last night but could not focus enough to read it.

Fun60 said...

I wish I could achieve 7 to 8 hours sleep. Any recommendations for a homeopathic sleeping draught?

Lowcarb team member said...

Fun60 said...
I wish I could achieve 7 to 8 hours sleep. Any recommendations for a homeopathic sleeping draught?

Hello there.
I don't know if the School of Homeothapy site could help you, they do have articles such as:-

8 Homeopathic remedies to help with insomnia
Homeopathic Remedies that can help with sleep problems

https://www.homeopathyschool.com/news/2019/10/8-homeopathic-remedies-to-help-with-insomnia/?msclkid=bbb68a8cc74311ec979d11588fec2eff

All the best Jan

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(N.B. Please note this post, and any comments, has been provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.)



Martha said...

Great tips, thank you! Keeping down stress is so important.

Teresa said...

Un reportaje muy interesante. Feliz fin de semana.

Anne (cornucopia) said...

Good tips.