Stress and nutrition part 2: diet & lifestyle tips for stressful times

Below are some everyday factors to keep in mind to assist with supporting overall health and wellbeing during times of stress (and any time really!), with a focus on supporting the adrenals via blood sugar level maintenance and considering the importance of gut health along with some additional diet and lifestyle tips…

As discussed in part 1 of this stress series, our adrenal glands play an important role in our stress response. One important thing to keep in mind is that our adrenals can be greatly affected by changing blood sugar levels – some general tips to keep in mind when eating to support your body through stressful periods by aiming to keep blood sugar levels steady throughout the day are;

• Enjoy a colourful and varied diet focusing mostly on whole foods to provide your body with the nutrients it needs
  • ie; protein, fats, carbohydrates vitamins, minerals and phytochemicals via fruits, vegetables, whole grains, legumes, grass fed meats, poultry, seafood, eggs, tofu/tempeh (organic & non GMO) nuts and seeds, dairy, sea vegetables etc
• Begin the day with a balanced breakfast
  • Think complex carbohydrates, protein and good fats to keep you satiated all morning
    • ie; oats + yoghurt + fruit or eggs + wholegrain toast + avocado
• Include protein at each meal
  • This will help to slow the release of sugar into your blood stream and provide your body with amino acids important for a range of biochemical pathways
    • Ie; fish, eggs, grass fed meat, poultry, legumes, tofu/tempeh (organic and non-GMO), dairy, nuts and seeds
• Try not to skip meals and include snacks throughout the day and include good fats and proteins often
  • This helps to help to maintain your blood sugar, energy and moods
  • See here for a few wholefood snack suggestions
• Minimise highly refined foods such as white breads, pastas, biscuits and sweets and processed foods with added sugars
  • Whilst these are often the things we crave at times of stress, for a ‘quick fix’, to help us feel better, these can spike blood sugar levels and leave you hungry a short while later. Choosing
    • Aim for unrefined, lower GI whole grains such as; brown rice, oats, quinoa, multigrain &/or sourdough breads, rye, buckwheat, wholemeal and legume pasta options
• Go easy on the caffeine
  • While stimulants like tea and coffee can provide a temporary energy boost, too much can deplete nutrients and lower energy in the long term
    • Consider matcha or green tea as an alternative in the morning, or as a replacement for that second coffee in the afternoon – full of fabulous antioxidants and a good source of the calming amino acid L-theanine which can provide a state of attentive wakefulness and offset the jitters that caffeine can give

Some other factors to keep in mind are;

• Look after your gut health – include a variety of fibre and probiotic foods such as vegetables, fruits, wholegrains, yoghurts, sauerkraut, miso, tempeh and kimchi and consider collagen and bone broths too
  1. The gut is connected to the brain via the gut-brain axis and plays a big role in mood and brain function, from its production of some B vitamins and serotonin (around 90% of serotonin is made in your gut!), to its absorption of nutrients and it’s close connection to the immune system and more
  2. Made up of your oesophagus, stomach, large intestine and small intestine, your gut also contains your microbiome (mostly in the large intestine); the family of bacteria that exerts influence over a whole range of day to day functions and is made up of ‘good’ bacteria (probiotics) and ‘bad’ bacteria and we essentially want these ‘good’ and ‘bad’ guys to be in balance – more specifically on these and the microbiome to come in another post as it is a large topic!
• Eat the rainbow – aim for colour on your plate at all meals
  1. This provides our bodies with a great range of nourishing nutrients and beautiful phytonutrients and antioxidants, fuels the ‘good guys’ within our gut and supports diversity within our microbiome.
  2. It also provides a feast for the eyes – digestion begins as we see, appreciate and anticipate our food, and helps us to balance our plates and cover off macronutrients (carbohydrates, proteins and fats) for satiety and nourishment
• Include omega 3 fatty acids – known for their anti-inflammatory benefits, omega 3 fatty acids such as Docosahexanoic acid (DHA) and Eicosapentaenoic acid (EPA) are ‘essential’ fatty acids, meaning our bodies cannot synthesise them and we need to include them in our diets. Also beneficial for heart health and mood disorders and pre and postnatal periods, they can be converted from plant-based sources of Alpha Linolenic Acid (ALA), however the main food source is deep-sea cold-water fish.
  1. It is important when pregnant to source lower mercury fish or a fish oil which has been tested and is suitable for pregnancy and breastfeeding
  2. If you are allergic to, or choose not to eat fish, chat to your practitioner about utilising plant-based sources of omega 3 fatty acids and/or the availability of DHA supplements sourced from algae

Our day to day lifestyle and habits can also support or hinder us during times of stress, and while we can often feel overwhelmed, it is heartening to know that sometimes, simple things like going for a walk, pausing to take a few deep breaths, book a massage or go to a yoga class can add up and make such a difference to our overall wellbeing over time.

Some lifestyle factors that can be helpful during times of stress are;

• Getting regular exercise
• Practicing mindfulness
• Utilizing breathing exercises
• Getting enough quality sleep
• Practicing meditation
• Journaling
• Taking time out for hobbies, relaxation and ‘me time’
• Spending time with loved ones and friends

As always; If you are in need of support in this or another area, I recommend you seek advice from a qualified practitioner, and if you would like to discuss a holistic approach to clinical nutrition based on your individual circumstance and needs I’d love you to get in touch!

Image via Pixabay