Stress-Proof Your Body with the Right Nutrition

Stress does crazy things to our body. It can cause a variety of symptoms and cravings. However, the right nutrition can help to stress-proof our bodies and keep us feeling strong and healthy, even during stressful times. It is important to know how stress affects and the dietary changes necessary to counteract these affects. Here we will discuss this so you can start putting this into practice to stress-proof your body through better eating.

Understanding Intense Stress

When we are intensely stressed, our bodies produce adrenaline. This results in us experiencing a significant boost in energy. However, once this passes, we experience a blood-sugar drop after the intensely stressful episode. We need food that is nutritious and sustaining to replenish this. Eating the wrong foods will actually increase our physical stress because our bodies have difficulty digesting it or because it just does not give our brain the nutrients it needs. Then, of course, bad digestion can result from stress itself. Certain drinks, such as alcohol and caffeine, can also have a negative impact.

Common Problems and Stress

Indigestion is an issue that you may experience if you choose to eat when you are in the middle of experiencing a stressful situation. It occurs because when you are stressed, your digestion system is too and, therefore, not relaxed. Eating on the run and eating quickly can also cause indigestion, so it is important to make time for meals and actually enjoy and pay attention to the food you are eating.

If you rely too much on caffeine, dehydration and insomnia may result because it can raise stress hormones. When stress hormones are out of balance, your body will not handle stress as well.

Our brains require sugar (or glucose) to effectively perform its daily functions, but consuming foods too high in sugar cause a blood sugar spike that will then spiral downward. This then results in you feeling fatigued and sleepy. This often causes you to crave a sweet treat again. It can become a vicious cycle.

Bloating is unpleasant and foods, such as dairy and wheat products, are known triggers. To help avoid this, you do not have to avoid these altogether unless you have an interolance. Simply cut down your intake.

It is also important to watch your alcohol consumption. This does not mean you have to give it up entirely, but knowing its effects and drinking it sparingly is a good idea.

Improving Your Diet

First and foremost, eat breakfast. You do not have to eat a large breakfast, but must eat something, even just a piece of fruit.

Your evening meal and lunch should consist of healthy proteins, starches and plenty of vegetables. The new Food Guide Plate Guidelines (replaced the pyramid) are a good place to start when it comes to making up your lunch and dinner plates.

In-between meal snacks are also important to keep your energy levels up. These are generally small and include things like a banana, handful of blueberries, some raisins or nuts, yogurt or something similar.

It is important to drink plenty of water throughout your day. It is equally important to limit your intake of caffeine and sugary drinks. You do not have to cut out caffeine completely, but should cut down.

A good multivitamin is also generally a good idea. Another good idea is to make an appointment with your doctor for your annual physical and have your vitamin D and iron levels checked. Taking an extra vitamin D and calcium supplement are also generally good ideas for women.

Related Articles

How to Measure Your Personal Fitness Level

Does Caffeine Affect Fertility?

Kiwi Fruit: A Nutrient Packed Snack

Resources

University of Georgia: Managing Stress: A Guide for Students -- Nutrition