Stress For Less

There are simple ways to reduce the amount of tension in our days.

With our increasingly demanding lives and never-ending to-do-lists, stress can seem inevitable. Although we will never be able to eliminate stress completely, there is plenty to do to reduce its effect on our health and outlook. Good nutrition, exercise and natural supplements can help support the body during times of intense stress and reduce its toxic effects.

Chronic stress can be incredibly damaging to the body. The constant circulation of stress hormones can upset blood-sugar levels, impair the functioning of the immune system and overtime can cause weight problems. Long-term stress is also linked to depression, anxiety and insomnia.

The stress response is controlled by two tiny glands that sit on top of the kidneys known as the adrenal glands. The adrenal glands produce a number of hormones that are released in response to stress: the principal ones being adrenaline and cortisol. Adrenaline is released in response to acute stressors, while cortisol is during times of chronic stress.

The twenty-first century lifestyle means that many people – particularly women – have constantly high levels of cortisol. Although cortisol is essential for a number of functions, in high levels it can cause a number of problems. High cortisol levels impair thyroid function, decrease energy levels and dampen the functioning of the immune system. It also promotes weight gain, particularly of harmful tummy fat. This explains why many chronically stressed women have extremely healthy diets and exercise regularly yet still struggle to maintain their weight. Better stress management is the only way to reduce cortisol production.
Fortunately there is plenty you can do to help yourself better manage the hectic times in your life.

Try de-stressing supplements:
• Ginseng – ginseng helps to balance the release of stress hormones and supports the functioning of the brain and adrenal glands. It may increase the production of endorphins, our so-called ‘feel-good’ hormones and may help to revitalise after periods of stress or depression.
• Magnesium – is the premium mineral required by the adrenal glands. It helps to calm the nervous system and, along with calcium, helps to promote sleep.
• Chamomile – calms and supports the nervous system. Due to its anti-spasmodic properties, chamomile is particularly good for treating digestive upsets due to stress.
• Vitamin C – is essential for the proper functioning of the adrenal glands and the production of stress hormones, and is essential for immune support. During times of stress, the body’s need for Vitamin C can increase several times.
• B-group vitamins – are the key vitamins involved in the stress response and are essential for energy production.

There are now several stress-specific vitamin and mineral combinations available on the market. Visit a naturopath or nutritionist to recommend an ideal product for you.

Increase de-stressing snacks:
Try these to help you get through your day:
• Almonds – are high in magnesium. Try almond butter on wholegrain toast.
• Cottage cheese on corn thins – cottage cheese is high in tryptophan, the amino-acid precursor to our feel-good hormone serotonin.
• Bananas – are high in B6.
• Strawberries – high in Vitamin C to support the immune system and assist with stress management.
• Dark chocolate – is a feel-good treat that does not upset blood-sugar levels.
• Liquorice – the herb liquorice supports the functioning of the adrenal glands and helps the body manage stress. Note: it needs to be natural, sugar-free liquorice to have an effect – unfortunately, liquorice all-sorts won’t work!

Minimise stressing foods:
Although a glass of red wine after a hard day can seem like the only thing for it, in reality, alcohol is best avoided during times of stress. Alcohol increases cortisol levels and depletes nutrient levels, reducing our ability to cope with stress. Caffeine is also best avoided, as it promotes adrenaline and cortisol production – the same two hormones produced in response to stress – and interferes with sleep, critical during times of stress. Sugary foods and refined carbohydrates such as donuts, muffins, biscuits and chocolates should be minimised as well, as they upset blood-sugar levels. Widely fluctuating blood-sugar levels are a major cause of poor energy levels and loss of concentration – the last thing you need during times of stress.

De-stressing behaviours:
Exercise – provides an outlet for stress and a way to calm the mind. Certain types of exercise help to lower cortisol levels such as Yoga, Pilates, Tai Chi and swimming. Aim for five to six 30-60 minute sessions a week.
Sleep – prioritise sleep, regardless of the length of your to-do list. Chronic sleep deprivation dampens immune function, increases ageing and can cause problems with weight management.
Schedule ‘me-time’ breaks – every day, take 10-15 minutes time out – lie on the couch, meditate, read a book or magazine, have a bath. The longer our to-do list, the more important it is to take time out, yet this is the time we are least prepared to do it.

Jessica Bell
www.yournutritionyourhealth.com