Stress is normal. But most of it is not normal. However, taking more stress has become a common part of life. We all experience it, whether from work, relationships, health issues, or daily responsibilities. While it is normal to feel stressed at times, chronic stress can lead to serious health issues. Scientists have studied and said that long-term stress can affect organs and can cause detrimental health hazards. Stress works as a catalyst in one’s growth, but when it is in excess, the same will pause one’s development.
Managing stress is essential for our overall well-being, and one important way to do this is through nutrition. Diet is often one of the overlooked aspects of stress management. What we eat can significantly affect how we feel, including our ability to cope with stress. Vitamins and minerals secondarily contribute to stress management.
This article will tell you how vitamins and minerals play a vital role in managing stress.
Science of stress
Stress is a stimulus. Stress is nothing but your body's response to challenges or threats. When we feel stressed, our body releases hormones like adrenaline and cortisol. These hormones prepare us to deal with a challenge.
When the brain continues to perceive something as a threat, the hypothalamus releases corticotropin-releasing hormone (CRH), which then goes to the pituitary gland, triggering the release of adrenocorticotropic hormone (ACTH). This hormone travels to the adrenal glands, where the stress hormone cortisol is released.
Short-term stress can be helpful; however, long-term stress can cause many health problems, including anxiety, depression, and heart disease. It can even increase the risk of cancer.
The Connection between nutrition and stress
Eating and feeling are interconnected; what we eat impacts how we feel.
There is an old saying, “Jaisa ann, waisa mann”, which means as the food, so is the thought. A healthy diet is a way to a healthy heart and mind.
A balanced diet rich in vitamins and minerals can help our bodies cope with stress. On the other hand, a poor diet can make stress worse. For example, high sugar and fat intake can lead to mood swings and increased anxiety.
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Key nutrients for stress management
Vitamin C: This vitamin is required to produce neurotransmitters, which are substances that carry impulses throughout the brain. Vitamin C can help reduce cortisol levels, lowering stress. Good sources include lemon, amla, oranges, strawberries, and bell peppers.
B Vitamins: They include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), play crucial roles in brain function and mood regulation. They enable the release of energy through metabolism and support the nervous system. Foods rich in B vitamins include whole grains, eggs, dairy products, legumes, and leafy greens.
Vitamin D: Often called the "sunshine vitamin," vitamin D is vital for mood regulation. Low levels of vitamin D are directly linked to depression and anxiety. You can get vitamin D from sunlight, fatty fish, fortified dairy products, and supplements.
Vitamin E: This vitamin is an antioxidant that helps protect cells from damage. It is known to reduce oxidative stress and free radicals in the body. Nuts, seeds, and spinach are good sources of vitamin E.
Magnesium: Magnesium plays a key role in relaxing the body and mind. It helps regulate stress hormones and promotes a sense of calm. Foods high in magnesium include nuts, seeds, whole grains, and leafy green vegetables.
Zinc: Zinc is important for brain health and can influence mood. Low zinc levels have been linked to increased anxiety and stress. Good sources of zinc include meat, legumes, seeds, and nuts.
Calcium: Calcium is essential for proper nerve function. It helps transmit messages in the body, which can help manage stress. Dairy products, leafy greens, and supplements are great sources of calcium.
Iron: For oxygen transport in the blood iron is the important factor. Low iron levels can lead to fatigue and weakness, which can increase feelings of stress.Foods high in iron include red meat, beans, lentils, and fortified cereals.
Omega-3 fatty acids: Although not a vitamin or mineral, omega-3 fatty acids are worth mentioning. They are known to support brain health and can help reduce symptoms of anxiety and depression. Omega-3s can be found in fatty fish such as salmon, walnuts, flaxseeds, and chia seeds.
How to incorporate a balanced diet
It’s essential to remember that no single vitamin or mineral can solve stress on its own. A balanced diet that includes a variety of nutrients is vital for overall health and stress management. Making small changes to your diet can lead to significant improvements in how you feel.
What to eat
To manage stress effectively, focus on a balanced diet that includes a variety of foods rich in vitamins and minerals. Here are some suggestions:
Fruits and vegetables: Aim for a colorful variety to ensure you get a wide range of nutrients. Berries, oranges, leafy greens, and cruciferous vegetables like broccoli and cauliflower are excellent choices.
Whole grains: Foods like brown rice, quinoa, and whole grain bread provide energy and support brain health.
Lean proteins: Include foods such as chicken, turkey, fish, beans, and lentils. These foods help to control blood sugar levels and give critical nutrients.
Healthy fats: Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These can help improve brain function and mood.
Multivitamin supplements are helpful when one doesn’t get enough nutrients required. Now the trending way of taking supplements is going for effervescent tablets. Effervescent tabs are quickly dissolved nutrition supplements. It is faster in absorption, easy to consume, and provides hydration; hence, a favorite option of the modern world. Tuskca Multivitamin Effervescent Tablet contains 27 crucial nutrients being potent to give daily nutrition.
What to limit or avoid
Certain foods can increase stress levels or negatively affect mood. Here are some to limit or avoid:
Sugary foods: Sweets and sugary drinks can lead to mood swings and increased anxiety.
Caffeine: High caffeine intake can increase heart rate and make you feel more anxious.
Processed foods: Foods high in unhealthy fats, sugar, and salt can negatively affect your overall health and mood.
Hydration and stress
Water keeps you cool. Body is made up of a steady percent of water. The changes in the atmosphere affect the changes inside. Water helps with digestion, absorption, and assimilation. Without dehydration, your body can’t absorb the nutrients. It may create heat in the body, and you feel more stressed, along with stomach-related issues and headaches. Dehydration can lead to fatigue and irritability, making it harder to cope with stress. Hence, staying hydrated is crucial for managing stress. Drink plenty of water and healthy liquids like coconut water; eat fruits; herbal tea; and buttermilk can also be some soothing options.
Stress is a part of life, but managing it is essential for our health. Nutrition plays a key role in how we respond to stress. By incorporating vitamins and minerals into our diets, we can support our bodies and minds in coping with stress. Taking care of your body through nutrition is one of the best ways to manage stress effectively.
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