Stress and Nutrition

Stress and Nutrition

There are many things we can do to help alleviate stress, as well as many things to avoid! When taking a holistic approach to wellness we must consider every aspect of our lives. The best way to balance stress, mood and sleep levels are to stick to a healthy diet and lifestyle. This foundation can help us through difficult times. Also maintaining a regular cycle of sleep, exercise and meditation can all be extremely helpful. One of the worst times to eat is when the body is under stress. Stress eating prompts the release of hormones that encourage the storage of fat. The two hormones cortisol and adrenaline are released when stress arises. After the initial surge the adrenaline goes away but the cortisol sticks around. Under chronic stress the levels cortisol remain high. The fat gained is stored in the mid section and puts a lot of stress on the heart and slows the metabolism. If proper coping methods are there to deal with stress, it can very helpful in order to control the level of cortisol released.

Eating a diet of highly nutritious foods is essential. Several minerals and antioxidant vitamins are depleted during times of stress. Fresh fruits and vegetables can help to replenish the body of the shortage of vitamins A, B, C and E. Be aware that if there is lack of sleep our bodies crave carbohydrates due to the lack of the hormone leptin, nourishing our body with a little protein can help curb these cravings. Stress increases free radical generation in the brain. This reaction kills specific brain cells, effecting orientation and memory. Stress hormones are released in large amounts, causing most of the damage. This detrimental process can be reversed if steps are taken to reduce stress levels.

• Eat more fruits and vegetables
• Drink plenty of clean water
• Eat smaller meals
• Avoid fried or overcooked foods
• Drink green tea

• Exercise regularly
• Develop good relationships
• Get enough sleep
• Turn off the TV
• Express your feelings
• Take a warm bath-add some lavender essential oil
• Learn relaxation exercises- yoga, pranayama, meditation etc.

Activate the brain’s pleasure center and allow yourself to enjoy. Have more fun and learn to look at life’s positive qualities, banish the negativity. With compassion and patience for oneself we can cultivate a stress-free vessel for our blessed soul.

~Alisha Welch is a yoga teacher and a student at Clayton College of Natural Health pursuing a master’s degree in Holistic Nutrition.

For more helpful ideas read the articles titled Mindful Eating and Simplify, the Art of Living Simply