If there’s one word that can describe 2020, it’s stress. According to the US Census, over 1/3rd of Americans report feeling clinical signs of stress and anxiety. And while that certainly has been triggered by the coronavirus pandemic, it’s important to understand how our bodies are wired to respond to stress. Then, we can begin to make choices that help to down-regulate our bodies.
And when it comes to down-regulating, nutrition can play a critical role.
How stress affects your body
The human body has a powerful system for detecting and managing stress. It involves organs, hormones, and specific signaling molecules—all of which light up in a coordinated response when stress is detected.
Biologists believe this system worked perfectly thousands of years ago. When hunter gatherers were startled by a predator, for example, such a response system flooded their bodies with the hormones and adrenaline needed to make a quick dash to safety.
You may have heard of this reaction referred to as the fight or flight system.
Today, health experts warn that modern life can actually hijack that system and turn it against us. Things like traffic, work stress, and social media seem to rev up our stress response system without giving us any time to relax and recover.
This chronic exposure to stress may cause hormonal imbalance and neurotransmitter deficiency, according to studies on stress and hormones published via the US National Library of Medicine.
How nutrition can help
In addition to stress-reducing practices like yoga and meditation, better nutrition can significantly help reduce chronic stress. Here are 3 key things to consider:
1. If it comes in a package, try to avoid it.
Crackers, cookies, chips, and bread are common staples. One thing these foods all have in common is that they cause a rapid increase in blood sugar levels when you eat them. No matter how much the packaging touts claims of “Fiber!” and “Made with whole grains!”, nothing changes the simple fact that these foods have little nutritional value and can actually rev up your system. In fact, this study found that such foods increase the body’s production of the stress hormone cortisol.
2. Don’t go on a “diet”.
That’s right. Trendy diets that involve juicing, cleansing, and calorie restriction can actually do more harm than good (if you’re in a state of chronic stress). Abruptly cutting calories may trigger a rise in stress hormone production, to say nothing of the mental warfare one typically encounters when making extreme dietary changes.
Instead, work with a nutrition coach to eat the right kinds of calories, given your body type and health goals. By adjusting the quality of your calories, you can begin to nourish your body and gently down-regulate its stress response.
3. Hop aboard the carbo-train!
Speaking of diets, it might be tempting to think that a low carb or ketogenic diet is the “healthiest” thing for you. For the past couple decades, they have certainly been big trends. However, most people need at least 100 grams of carbohydrates to maintain general health, especially if they are active. What’s more, plant-based carbohydrates are an essential source of vitamins, minerals, and phytonutrients you can’t find anywhere else.
And the best reason to eat carbs: They can help you sleep. According to Lindsay Christensen, MS, CNS, eating carbs with dinner helps with serotonin and melatonin synthesis—two vital keys to getting the stress-reducing benefits of a full night’s rest.
Find a health coach.
Sometimes, it’s best to speak with a coach who can help you navigate the uncertainty of major life changes. Coaches can also help you find doctors, nutritionists, and other licensed professionals who can safely fast-track your fitness goals.
Learn more about coaching by visiting our Nutrition Coaching page.