Fight Stress with a Healthy Diet
By Anna Lynch – Nutritionist
Think back to a recent situation which you found stressful. Can you remember how your body
reacted? You may have been aware of your muscles tensing, your heart-rate increasing and a
heightened sense of awareness. These physical reactions are part of our primitive 'fight or flight
response', which prepare the body to flee from danger, or meet it head on. They occur when
the hormone adrenaline is released into the bloodstream, raising blood glucose levels to fuel the
muscles (to run away or fight) and the brain (to think fast!).
Unfortunately in modern-day life most of us cannot escape from stress simply by running away!
In fact it is the long-term nature of continued stress that results in illness. When we remain
under stress, the body continues to release adrenaline and other stress hormones such as
cortisol which can lead to permanent muscle tension, headaches, weight gain, interrupted
sleeping patterns and susceptibility to infections.
Counteracting stress through diet
Making simple dietary and lifestyle changes can help support the body in managing stress.
Firstly, do everything that you can to avoid your blood sugar levels dipping too low or rising too
high. Avoid sugary foods, cakes, biscuits and other refined carbohydrates. Eat regular meals and
snacks and try to always include some protein with carbohydrates to slow the release of glucose
into the bloodstream – for example, tuna with a salad or some nuts with an apple. Caffeine is a
stimulant which causes blood sugar levels to rise, so keep tea and coffee to a minimum (no more
than two cups a day) and avoid cola altogether. Keeping blood sugar levels even will assist in
regulating stress hormones.
Secondly, make sure your diet is rich in nutrients by eating fresh, unprocessed food whenever
possible. The physical effects of stress, such as tense muscles, consume energy and vital
nutrients, in particular the B vitamins, vitamin C, calcium, magnesium and zinc. Consider taking a
B-complex nutritional supplement if you are frequently under stress.
Oasis Health Literature .... copyright Oasis Health 2013. Anna Lynch – Nutritionist.
Thirdly, include plenty of essential fats in your diet. These are found in oily fish, nuts and seeds
and can help the body to manage stress by balancing hormone levels. They also have a
beneficial effect on cardiovascular health by helping to relax the blood vessels and lower blood
pressure. It is difficult for most of us to obtain sufficient levels of essential fats from dietary
sources alone, and taking a good-quality omega 3 supplement daily is advisable.
And finally, moderate exercise can be a great stress-releaser, but beware of over-training which
actually places additional physical stress on the body and makes us more susceptible to illness.
Aim to balance your exercise program by including activities which improve strength and
flexibility whilst also having a relaxing meditative effect on the mind. Walking, swimming, yoga,
pilates and tai chi are all ideal.
Anna can provide personalised nutrition programs to address specific health conditions, food
intolerances, weight loss and training goals. She also specialises in children’s nutrition
including autism, food anxiety, ADHD, weight management and fussy eaters.
Oasis Health Literature .... copyright Oasis Health 2013. Anna Lynch – Nutritionist.