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By: Belinda Burchick, RPh, BPharm
When anyone says the word “stress,” we cringe, but stress is not always bad, rather it is your body’s way of protecting you. There are times that you need stress to be alert or give you strength during an emergency situation. Everyone manages the effects of stress in different ways. Stress is a physical, mental, or emotional strain on your system. Stress can be acute or chronic, positive or negative, real or perceived. Chronic stress can contribute to anxiety and depression and lead to other illnesses.
The body responds to stress by producing stress hormones, which can have physical and psychological negative effects. Stress can cause structural changes in various areas of the brain, leading to memory and cognition concerns. On a positive note, stress can improve short-term memory prior to a stressful event.
Stress can lead to increased heart rate, high blood pressure, cardiac arrhythmias, and blood clotting disorders. Also, it can have a negative impact on the immune system and sleep.
Be proactive and create a Stress Management Action Plan.
Start with lifestyle changes:
• Identify, then address the problem causing the stress.
• Minimize exposure to negativity, such as news stories and social media hype.
• Schedule time to do what you enjoy most. Take instant vacations.
• Get formal training, coaching, or therapy on how to deal with stress.
• Get daily relaxation, such as stretching, deep breathing, yoga, or meditation.
• Eat foods that contain the most nutrition, such as fruits, vegetables, whole grains, lean proteins.
• Get the right amount of quality sleep.
• Get at least 30 minutes of physical activity daily.
• Connect with friends, family, and community-based organizations.
Do a deep dive into nutritional values in food:
Studies have shown a connection between poor quality of diet and mental health disorders. Vitamins, minerals, proteins, and fatty acids are essential for a variety of processes within your body. Eating foods with higher nutritional value may help manage or even prevent stress, anxiety, and depression.
Below are just a few suggested nutrients that may help alleviate stress:
• Omega-3 fatty acids can provide energy for the body and have anti-inflammatory activity. Found in various fish, such as sardines, salmon, tuna, mackerel, and herring.
• Magnesium assists in muscle and nerve function, blood pressure regulation, blood glucose control, and has an impact on stress. Found in whole grains, nuts, seeds, and legumes.
• B vitamins may have positive impact on neurotransmitters. Found in grains, eggs, brussels sprouts, asparagus, spinach, potatoes, legumes, nuts, peas, seafood, meat, poultry, and dairy.
• Gamma-aminobutyric acid (GABA) regulates neurotransmitters and may have benefits on stress and sleep. Found in tomatoes, brown rice, grains, spinach, oats, barley, green tea, fermented foods, cured meats and cheeses.
• L-theanine can promote relaxation and reduce anxiety. Found in green tea.
It is best to get this nutrition through foods. Always use caution with food-drug interaction if you are taking other medications. If you decide to take any supplements, do your research, be aware of the dosage limits, and ask your pharmacist about interactions. As far as taking additional vitamins or supplements is concerned, the Food and Drug Administration (FDA) has some regulations but does not have authority to approve. There are quality assurance programs, such as, U.S. Pharmacopeia (USP), that has a vitamin and supplement verification program, which ensures if ingredient matches listing on label but does not necessarily review the efficacy or safety.
Recognizing how nutrition, physical activity, and relaxation can have a positive impact on stress and mental health is the first step to overall well-being.
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