Stress is an inside job

Although we can’t always control our external environment, we do get a say when it comes to our response – particularly to stress. And it’s our response that has the greatest impact on health.

The role of stress on diet

When we experience a stressful situation, the “fight or flight” hormone (called cortisol) is released from the adrenal glands and travels to the blood stream, starting a cascade of reactions. Once the stressful situation has passed, cortisol also tells the body go back to its normal “peacetime” functioning.

It’s normal for your cortisol levels to fluctuate throughout the day, but when you are chronically stressed – even at a subtle level – your cortisol response can get stuck in the “on” position.

While we need cortisol to function, there are some significant drawbacks to having constant or excessive amounts:

Drawback #1: Inability to lose weight (or weight gain)
Cortisol triggers cravings and fat storage. You can eat the most pristine diet but if you are overweight and chronically stressed, weight loss will be inhibited by cortisol. When cortisol levels are high, the body actually resists weight loss. It’s getting the message “Hey, times are hard! Store fat, we might need it!”. This fat is usually stored around the abdomen which has more cortisol receptors than other areas of the body.

Drawback #2: Elevated blood sugar levels
When your body loses its sensitivity to insulin health condition such as diabetes, heart disease and obesity can often follow.

Drawback #3: Reduced brain function
Even low levels of stress impact brain tissue over time, which can result in decreased in cognitive function.

Drawback #4: Impaired immunity
Your immune system also takes a hit when you have high levels of cortisol streaming through your system. Cortisol triggers inflammation in the body which can lead to a host of serious health issues.

Edible advice for stressful times

Feeling stressed? Fortunately we don’t have to look any further than your kitchen cupboards – there are many proactive steps you can take to stay healthy and happy.

Here are some things to watch out for:

1. Don’t skip breakfast – Eating a healthy breakfast every morning helps regulate blood sugar levels.
2. Reduce or limit caffeine – Besides stress, caffeine is the other culprit which can trigger a release of cortisol.
3. Skip the sugars – Sugar stimulates the insulin response – our fat storage hormone which favours abdominal fat. I happen to be a superb sugar stress-eater, so I know it’s hard not to reach for a treat when feeling stressed. So now I start dancing! Sometimes when it’s wildly inappropriate, but it always makes me return to peace and calm. What’s YOUR sugar-free fix?
4. Be careful of comfort foods – Don’t keep “comfort foods” handy if they are not supporting your best health.

And here are some nutrients you want:

• Vitamin C – Vitamin C will help slow the production of cortisol and support your immune system. We all know citrus is a good source but dark leafy greens are loaded with vitamin C.
• Omega-3 – Omega-3 essential fatty acids are key in reducing the inflammation caused by elevated cortisol levels. Most people know that fatty fish are good sources, but chia seed and walnuts are extremely high in omega-3’s as well.
• Vitamin B – B vitamins often become depleted during stressful times. B vitamins are critical for health and are involved in nerve and brain function, energy production and digestion. Deficiencies in B vitamins can promote fatigue, irritability, and anxiety. Brown rice, whole grains, mushrooms, sweet potatoes, spinach and good quality meat and poultry can help replenish your supply.
• Potassium – Potassium is also quickly depleted by stress and it is an essential mineral for… well… everything! All cellular function requires potassium and it supports your heart, digestive and muscular function, and bone health. Sources include avocado, banana, legumes, and yes – once again – those dark leafy greens!

Change your plate, change your fate

We don’t live in a stress-free zen bubble. However, we can look at our food as fuel to get us through the challenges that life sometimes presents to us.

It’s never too late to create new habits and make new choices!