Stress - Part II
The last blog looked at the 3 main stress hormones and the effects they have on our bodies, and like everything a little bit of stress can be fine, indeed is essential, but prolonged stress can have devastating effects on our physical and mental health.
There is no shortage of information online regarding vitamins and minerals that can be used to alleviate stress - B5, C, curcumin, zinc, magnesium and omega-3. The problem is that the levels of supplementation required, based on animal studies, are almost impossible to consume. That said, high doses of Vitamin C in times of stress are worth considering as the adrenal glands excrete vitamin C at the same time as cortisol, so no harm looking to replenish those stocks. In general though supplementation of these vitamins and minerals hasn't been shown to significantly impact stress levels, but foods that do contain these elements have been shown to positively impact stress levels - so go for the foods first. Here's a few - seeds, beans, wholegrains, leafy greens, shellfish, turmeric, oily fish.
Hands up if you love coffee .. thought so! The problem is that caffeine triggers the release of adrenaline and also encourages the production of cortisol. So in stressful situations, coffee should not be the beverage of choice. On the other hand, tea (black, green or white) can be beneficial as in spite of the levels of caffeine it contains, it also contains the amino acid theanine which has a role to play in GABA production. GABA is a neurotransmitter that sends messages throughout the nervous system and to the brain and has a strong calming influence on the body.
Stressful situations sometimes drives us to the wrong sorts of food. Eating a little and often, particularly high-fibre foods, is a proven technique in managing stress levels as it helps maintain equilibrium in glucose production and avoids spikes. Remember adrenaline and cortisol are looking to increase glucose levels to feed the bodies urgencies.
Another one to avoid is alcohol. Alcohol stimulates the production of stress hormones and would make matters worse over time. Plus alcohol has a negative impact on sleep patterns which can be especially problematic at times of stress.
Outside of foods and beverages, techniques such as meditation and activities such as gardening, walking, socialising, board games, cooking, yoga, jigsaws and fishing have all been shown to have a positive impact on stress levels.
