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What actually is stress? We all know that stress is bad for us, and that we want to avoid it, but unfortunately most of us don’t know how to handle stress properly.
Stress, in biological terms, refers to the consequences of a person responding poorly to an event that has occurred in their life, whether physical or emotional. (Stress Management Society) Since stress doesn’t appear as a bleeding wound or a broken bone, making it easy to overlook its harmful effects. Sadly, when stress isn’t managed correctly, it can have detrimental, long-lasting effects your physical health. However, making dietary changes can drastically improve mental health for those coping with stress.
To begin with, it is important to understand the difference between short-term (immediate) stress and long term (chronic) stress. Short term stress can initiate the “fight or flight response,” which is when hormones immediately prepare us to respond to an emergency situation. This response is what helped our ancestors survive saber tooth tigers and wooly mammoths. This type of stress is good for you, as it helps us deal with pressing situations and has few long-term health consequences once the stressor is gone.
In contrast, chronic stress develops overtime from the improper management of short-term stressors. This type of stress can put you at risk for some serious health problems. For example, when your body is stressed, is releases extra glucose in your blood to give it temporary energy to handle the situation. However, too much glucose can increase your risk for Type 2 diabetes, as the body can have difficulty keeping up with the extra glucose. The little things that cause short-term stress, such as forgetting to take the trash out or failing a test, can build up over time and lead to chronic stress if not handled properly.
Oftentimes, when we get stressed, we look for ways to combat stress, and food is a common vice. Fast food in particular is a common choice for many people because of its convenience and low cost, but these high sugar and fatty meals can become addictive. They can have negative hormonal side effects, weight gain, suppression of immune system, and imbalances in blood sugar.
When you are stressed, your body uses more essential nutrients than it normally does, increasing the risk of illness and the risk of developing a nutritional deficiency. Modifying your diet in a way that includes more vitamins, and adequate protein and carb intake can help prevent these problems.
Here are a few foods to incorporate into your diet that have positive affects on your body and can help with stress:
Carbs!
Choosing healthy whole grain carbs has been shown to increase serotonin levels, a chemical that can boost your mood and reduce feelings of anxiety.
Avocados
Avocados are filled with omega 3 fatty acids which are essential acids that are known to reduce anxiety and boost concentration.
Nuts
They are filled with B vitamins and healthy fatty acids, which help lower blood pressure and reduce stress levels.
Dark Leafy Greens
These include greens such as spinach or kale. These foods help reduce stress by it helping your body produce mood-regulating neurotransmitters, such as serotonin and dopamine.
For most of us, food gives us a sense of power and control, helping us feel better in stressful situations. However, food can be a friend or a foe, and it all depends on the types of foods we eat. Combating stress with proper nutrition can help reduce these health risks and overall reduce your levels of stress.
