We all feel stress at points in our lives. It is a factor of life and comes from a multiple of sources and the effect prolonged stress has on health is exhaustive. Naturally reducing it in our lives is a wise solution but removing a stressor is not always possible or practical. Lifestyle changes should be made but in addition it is essential to provide our bodies with the nutrients to support a healthy stress response.

Prolonged stress plays havoc with our blood sugar levels. When our stress hormone cortisol is released by the adrenal glands several physiological actions result in more glucose being available in the bloodstream as an attempt to have available more glucose in the blood stream for energy. If the stress is occasional it is not a problem as the consequent increase in blood sugar is the body’s way of regaining homeostasis during a period of high energy need and when the stressful situation has passed levels return to normal. A problem arises because so often we are under continual stress and hence the blood sugar levels remain high. To make matters even worse when under stress we often grab the wrong foods –those processed foods and refined carbohydrates that cause blood sugar levels to soar.

My top food tips for helping you through stressful times are;

1) Keep blood sugars balanced with wholegrains and protein
Fibre slows down the rate at which sugar is released because it takes longer to digest than the refined low fibre versions of food. So for example eat brown rice rather than white. Also eating protein alongside carbohydrate requires more digestive strength and will slow down the sugar release from the meal. Protein is also needed to build the hormones being used in the stress response, cortisol, adrenaline and noradrenaline.

Of course a varied balanced healthy diet based on whole unprocessed foods will balance blood sugar levels and provide nutrient density to support overall health, but some foods are particularly dense in nutrients to support stress. In addition bear in mind that sugar, excessive caffeine and alcohol are adrenal stimulants and place added stress on the adrenal glands.

2) Support Energy and Stress Hormone Production with B vitamins
B vitamins are synergistic and a variety of foods should be included to ensure a good quantity of all of them. In particular they are needed for energy production as well as the formation of stress hormones adrenal function and for blood sugar control hence converting glucose into energy. B vitamins are water soluble and therefore excreted from the body. Hence a regular supply is vital. These are all great sources of B vitmains;

Sunflower seeds
Mushrooms
Wholegrains
Eggs
Brocolli
Salmon
Tuna
Spinach

3) Support Adrenal glands with Vitamin C
Vitamin C is present in high concentrations in the adrenal glands and they are a major storage site for the vitamin. Levels can be depleted in stressful times as it is used in the production of adrenaline and noradrenaline and any deficiency puts additional stress on the body. Vitamin C is also water soluble and urinary excretion of vitamin C is increased during stress.Vitamin C also boosts immunity that is compromised in times of stress. Good sources of Vitamin C ;

Kiwi
Broccoli
Pepper

4) Relax the nervous system with magnesium and calcium
During times of stress we excrete a higher level of magnesium so including magnesium rich foods in the diet is essential. Calcium and magnesium are often found together in foods and work together to calm the nervous system and relax muscles. Eat spinach or kale of any  dark green leafy vegetables to increase your magnesium intake.

Spinach – can be added raw to salads, or simply and quickly wilted in any dish.
Kale – rich in magnesium and calcium can be eaten raw, dehydrated, steamed, added to stir frys, juiced or added to smoothies.

5) Support immunity with zinc
Zinc is an essential for supporting immunity, something that is compromised when we are under stressed. Therefore including zinc nutrient foods is very helpful. Zinc is not only anti-microbial but is also involved in regulating the response of white blood cells to pathogens by coding their genes. White blood cells are the cells of the immune system that fight infection and invaders.

Shitake mushrooms also contain a type of polysaccharide called beta-glucan that increases the number of white blood cells supporting immunity.

Pumpkin seeds

Spinach
Eggs

6) Reduce inflammation with Omega 3 Fatty acids
When under prolonged stress we are producing more cortisol and insulin and creating inflammation. Inflammation ultimately leads to chronic disease and inclusion of EPA in the diet is essential. Any oily fish is a great source of omega 3 fatty acids.

Salmon
Mackerel
Tuna