COMBATING INTERNAL STRESS

PROMOTE OVERALL WELL-BEING WITH EVIDENCEBASED NUTRITION

Strategies

By Angela Wallace, MSc, RD

STRESS HAS BECOME AN ALMOST EVER-PRESENT PART OF DAILY LIFE. WHILE SHORT-TERM STRESS CAN BE BENEFICIAL, CHRONIC STRESS OVER TIME CAN LEAD TO VARIOUS HEALTH PROBLEMS.

While various techniques and approaches, such as meditation, breathing exercises, and yoga, are effective for stress reduction, it is crucial not to overlook the significant role that nutrition plays in mitigating internal stress.

What exactly is internal stress? In simple terms, it is stress that originates from within. It is stress related to our thoughts, emotions, and physiological processes in the body. This type of stress can present as anxiety, depression, irritability, headaches, muscle tension, digestive issues, fatigue, and cardiovascular diseases.

Here are some evidence-based nutrition strategies to reduce internal stress and promote overall well-being.

1. Focus On Nutrient Dense Foods

Nutrient dense foods provide a high number of vitamins, minerals, and other nutrients.

2. Eat Enough Protein

Protein helps stabilize blood sugars; this is important because blood sugar dysregulation can create stress in the body. In addition, the body needs protein to produce neurotransmitters which are actively involved in mood regulation, sleep, concentration, appetite, and muscle movement.

3. Keep Hydrated

Even mild dehydration can impair cognitive function (decreased concentration, alertness, and short-term memory). Dehydration will influence the balance of electrolytes and hormones in the body.

From a physical perspective, dehydration can increase blood volume making the heart work harder to pump blood, resulting in quicker fatigue and increased levels of work and stress on the body.

4. Reduce Caffeine Intake

Excessive caffeine intake can increase feelings of anxiety and disrupt sleep. The amount of caffeine each person can tolerate will vary between individuals, but excessive consumption can contribute to internal stress levels, particularly around cortisol and systolic blood pressure

5. Support Gut Health

A healthy gut plays a vital role in mood and stress reduction. The gut-brain connection is a two-way communication system between your digestive system and brain. It works to send signals back and forth and helps regulate mood and digestion.

Did you know that 90% of serotonin is produced in the gut? Serotonin is a “feel-good” neurotransmitter that plays a leading role in mood. What happens if your gut is unhealthy? This will vary between individuals; however, serotonin helps regulate the production of cortisol, sleep, and overall well-being.

How to support gut health:

• Eat a fibre rich diet.

• Include probiotics (foods like yogurt, kefir, sauerkraut, kimchi, and kombucha).

• Eat prebiotic foods (garlic, onions, leeks, asparagus, bananas, oats).

• Manage stress.

• Aim to sleep 7-9 hours per night.

6. Practice Mindful Eating

Mindful eating helps improve gastrointestinal and digestive function, calming the nervous system and supporting the body’s natural rest-anddigest state

How to practice mindful eating:

• Avoid skipping meals, this will help maintain blood sugar levels and reduce stress associated with dips in energy.

• Eat slowly, spend time eating meals with limited distractions. This will make the meal experience more enjoyable and less stressful.

• Pay attention to hunger and fullness cues.

7. Consider Supplements

If you are feeling stressed and you are doing what you can from a diet and lifestyle perspective, you might want to consider some supplement support.

A few supplements to consider:

• Magnesium plays a significant role in the body’s stress response. Magnesium deficiency could make the body more susceptible to stress.

• Omega 3 fatty acids can reduce inflammation and improve mood.

• B vitamins (B6, B9, and B12) can reduce symptoms of anxiety and stress.

• Having enough vitamin D has been associated with better mood and reduced risk of depression.

NOTE: You can get enough magnesium, omega 3s, and B vitamins from the diet but if you are considering a supplement, discuss with a healthcare provider to determine what is right for you.

8. Consider Herbal Remedies

Adaptogen herbs can help the body adapt to stress and restore balance. They work by supporting the adrenal glands, which regulate stress and hormonal response.

How adaptogens work to reduce internal stress:

• Help to balance cortisol levels.

• Boost energy levels and reduce fatigue.

• Improve mental clarity, focus, and cognitive function

Examples of adaptogen herbs:

• Ashwagandha

• Rhodiola rosea

• Holy basil

• Ginseng

NOTE: Adaptogens can interact with medications or other supplements. It is important to always check for potential interactions and discuss with a healthcare provider to ensure it is the right choice for you.

Consider asking your clients to take a moment to slow down and reflect on their daily nutrition routines. Can they make some changes to their eating habits? Aiming to eat a balanced diet, practicing mindful eating, and supporting their gut health are excellent starting points to help reduce internal stress. It can be challenging, but taking small, consistent steps, and seeking additional support if needed, can increase overall well-being exponentially.

Angela Wallace is a registered dietitian, canfitpro Personal Training Specialist (PTS), and family food expert. She specializes in nutrition for women and families. She loves helping families feel their best and enjoy meals together. You can learn more about Angela at eatrightfeelright.ca or follow her @nutrition.for.families