Stress refers to the body’s physiological and psychological responses to internal and external challenges, known as stressors. It triggers changes across nearly all body systems, influencing our emotions and behaviour. While stress is a normal part of life and can sometimes be positive – like the excitement of starting a new job – it can also be negative and prolonged stress may have detrimental effects on health. Incorporating stress-reduction techniques and maintaining a healthy lifestyle are essential for finding balance and looking after your well-being.
In this article, Plenish Nutritionist Katie Morley delves into the nature of stress, its effects on health, the main causes, and practical, functional nutrition strategies to naturally manage stress in daily life.
Understanding Stress and How It Affects Us:
The stress response is a complex physiological reaction that activates the body’s “fight or flight” response, part of the sympathetic nervous system. This triggers a surge in hormones like adrenaline and cortisol, putting the body on high alert. Heart rate increases, breathing quickens, muscles tense, and senses sharpen – an evolutionary survival mechanism designed to handle a life-threatening situation.
In modern life, daily stressors like work pressures or relationship challenges can activate this response, even when the threat isn’t life-threatening. Over time, repeated activation can strain the body, leading to chronic stress. This places significant pressure on the adrenal and nervous systems, as well as key organs like the heart, blood vessels and immune system.
Chronic stress has been linked to physical symptoms such as fatigue, digestive problems, menstrual irregularities and headaches. It may also cause low-grade inflammation, potentially contributing to chronic conditions, including digestive disorders (for example, Irritable Bowel Syndrome) and accelerated ageing. Psychologically, chronic stress may lead to anxiety, depression, mood swings, irritability, difficulty concentrating, memory problems and burnout.
Katie’s Top Food Picks for Managing Stress:
- Dark chocolate (yes, you read that right) has been shown to help reduce stress by lowering the production of cortisol, the stress hormone, produced by the adrenal glands. It also contains magnesium, a mineral known for its stress-relieving properties, and polyphenols, which may increase the diversity of the gut microbiome. This, in turn, positively influences our stress levels due to the connection between the gut and brain via the gut-brain axis.
- Green tea is a triple-threat when it comes to reducing stress. It contains L-theanine, an amino acid that promotes relaxation, and is rich in antioxidants, which help reduce inflammation in the body and alleviate stress symptoms. In addition, green tea supports the immune system, which may be weakened by high stress levels over a long time period.
- Fruits and vegetables (focusing on colour and variety) are essential for any stress-reducing diet, especially leafy greens like spinach, kale, rocket and Swiss Chard. These are rich in magnesium, which helps relax the body. They also contain B-vitamins, which support balanced moods and improve cognitive function. The fibre in fruits and vegetables, particularly cruciferous vegetables like broccoli, cauliflower, cabbage, and leafy greens, nourish and promote diversity in the gut, which in turn may lead to reduced stress levels through the gut-brain axis.
- Whole grains are rich in magnesium, a mineral known for its calming effects. They also contain tryptophan, an amino acid essential for producing serotonin – a neurotransmitter that promotes relaxation and a positive mood – and melatonin, which regulates healthy sleep-wake cycles. Opt for whole grains like brown rice, quinoa, buckwheat, and oats.
- Nuts and seeds are an excellent source of essential fatty acids that help balance blood sugar levels, which may promote improved energy levels, mood and concentration. They also provide tryptophan, magnesium, B vitamins and antioxidants, which may work together to reduce inflammation, support the production of mood-enhancing hormones and alleviate stress.
- Herbal teas have been used for centuries to naturally relieve stress. Varieties such as chamomile and valerian are particularly known for their calming effects, helping to ease symptoms of stress and anxiety. Another lesser-known addition is Ashwagandha tea, an ancient Ayurvedic herb that is considered an adaptogen, meaning that it helps the body better cope with stress and anxiety.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk