BEATING STRESS THROUGH NUTRITION

By Kate Save, CEO and Co-Founder of Be Fit Food, Accredited Practicing Dietitian, Exercise Physiologist and Diabetes Educator.

CAN STRESS CAUSE NUTRITIONAL DEFICIENCIES?

Over the past few years, stress levels have been at an all time high with the Covid Pandemic and now the economic downturn and resulting financial pressures. The ABS reported that from 2020-2021 that in Australians aged 16-85 years, two in five reported that they had experienced a mental disorder at some time. It's well-known that stress is detrimental to mental health, however, it can also have a negative impact on your physical health too. Stress affects hormone levels within the body increasing the levels of adrenaline and cortisol within the body which trigger our 'fight-or-flight' response. These hormones should return to normal levels after the feelings of stress or the stress-inducing event has passed. However, ongoing and consistent episodes of stress can lead to a number of health problems, including, but not limited to: digestive issues, such as heartburn, constipation and diarrhea, weight gain, elevated blood pressure, muscular pain and sleep disturbances [1]. Additionally, ongoing chronic stress can alter digestive function, your gut microbiome and the body's use of energy and nutrients. Meaning the absorption of nutrients from foods eaten and the production of nutrients within the digestive system are impacted, resulting in an increased risk of nutrient deficiencies [1-3].

The Impact Of Stress On Nutrients

Research shows that exposure to different types of stress can impact micronutrient concentrations within the body. Acute and chronic exposure to psychological and environmental stress is associated with lower Magnesium concentrations in the blood and increased urinary excretion of Magnesium. Psychological and environmental stress can alter the concentration of Iron and Calcium in the body. Physical, mental and emotional stressors can impact the metabolism of Niacin, a B vitamin. Additionally physical and psychological stress is associated with lower serum and plasma Zinc concentrations in the body [4].

Furthermore, when stressed, individuals tend to neglect nutrition. Often skipping or forgetting to eat meals, and/or eating highly processed, energy-dense foods that hold little nutrition. Contributing to the risk of deficiency [5]. »

GOOD FOOD SOURCES TO BOOST STRESS-IMPACTED NUTRIENTS

A healthy, balanced diet is the best way to meet your nutrient needs. However certain foods are better sources of specific nutrients. For example, meat being a better source of ‘complete’ protein than vegetables which means it contains all essential amino acids in each serve. See below the specific foods to add to your diet to help battle the negative effect of stress on your health;

Food sources of Magnesium

• Wholegrains

• Vegetables – especially leafy greens

• Seeds

• Nuts

Food sources of Iron

• Red Meat

• Poultry

• Fish

• Wholegrains

• Iron-fortified cereals

• Dark leafy green vegetables

Food sources of calcium

• Dairy products

• Green leafy vegetables

• Soybeans

• Salmon

Food sources of Niacin

• Eggs

• Red meat

• Poultry

• Fish

• Brown rice

• Nuts

• Legumes

Food sources of Zinc

• Red meat

• Seafood, in particular oysters

• Wholegrains

• Fortified breakfast cereals

• Dairy products

Nutrition Made Simple

It might seem like all of this information about key nutrients for preventing deficiencies is a little complicated however the easiest way to make sure you meet all of your nutritional requirements is to eat 90% wholefoods everyday, at every meal and snack. That means that its often better to sit down to a meal with meat/fish/chicken/eggs plus 1-2 cups of veggies or salad at each meal than to simply ‘graze’ on small snack foods throughout the day, unless of course they are made from wholefoods.

Breakfast

Try an omelette made with 2 eggs, ½ cup baby spinach, 1TB fetta cheese served with some avocado on the side for a hit of Magnesium, Iron, Calcium and B Vitamins.

Lunch

A quick option is to buy a pre-packaged green salad mix from the grocery store then add a tin of tuna for a boost of Omega 3’s plus Magnesium, Iron, Zinc and B Vitamins.

Dinner

A homemade chili con carne with beef mince, black beans, red kidney beans, tomato, onion and some grated zucchini with a serve of brown rice and a dollop of sour cream will provide a good source of Iron, B Vitamins, Calcium, Zinc and Magnesium.

Lastly, if you are time poor and want to guard yourself against nutritional deficiencies, then try Be Fit Food Ready Made Meals which contain at least 4-12 different vegetables per serve, are high in protein and low in carbs and under 500mg Sodium per serve, plus they contain no added sugar or artificial sweeteners. Take the guess work out of healthy eating with www.befitfood.com.au

1. Gonzalez MJ, Miranda-Massari JR. Diet and stress. Psychiatric Clinics. 2014 Dec;37(4):579-89.

2. Liu YZ, Wang YX, Jiang CL. Inflammation: the common pathway of stress-related diseases. Front Hum Neurosci. 2017;11:316.

3. Schiavone S, Jaquet V, Trabace L, Krause KH. Severe life stress and oxidative stress in the brain: from animal models to human pathology. Antioxid Redox Signal. 2013;18(12):1475–90.. doi:10.1089/ ars.2012.4720

4. Lopresti AL. The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence. Adv Nutr. 2020;11(1):103-112. doi:10.1093/ advances/nmz082

5. www.hsph.harvard.edu/ nutritionsource/stress-and-health/