We all have stressors in our lives. And for most people, these everyday stressors are easily handled. But since 2020, things have definitely gone into hyperdrive. More and more people are dealing with chronic stress and serious illnesses that are exacerbated by the effects of stress.
And while your brain may definitely need a break, your body is probably getting depleted as well. Mental and emotional stress deplete many of the critical nutrients your body needs to function at its best, even if you have a perfect diet. If you are feeling particularly drained, increasing your intake of specific vitamins and minerals can help.
During times of stress, your body is doing its best to maintain homeostasis or balance. It is trying to work efficiently, while attempting to reduce the effects of stress. This means it uses greater quantities of specific nutrients to stay in balance. Here’s a list of the nutrients that are most commonly depleted when stress is in control.
Magnesium – Magnesium is involved in over 300 chemical reactions in the body. One of these is helping increase your level of a neurotransmitter called GABA, that plays a role in managing stress and anxiety. Magnesium deficiency has also been linked to depression and increased stress. During periods of physical or mental strain, your body uses up magnesium to try to combat the negative emotions, which depletes this important nutrient.
Iron – Iron’s primary role in the body is in the red blood cells that help carry oxygen. A lack of iron causes fatigue, shortness of breath, and thinning hair. Excessive stress has been shown to deplete iron levels. Women and children are particularly at risk for iron depletion caused by stress.
Zinc – Zinc is an important mineral for immunity and mood. Low zinc levels have been linked to an increased risk of depression. Stress depletes zinc, increasing inflammation and risk of illness.
B-vitamins – Although the 8 B-vitamins play a variety of roles in the body, they are essential to producing certain neurotransmitters that help with mood and stress management. They are also required for a properly functioning nervous system. B-vitamins are water soluble, which means your body doesn’t store them. Therefore, once they are used up, you must replenish them with food or supplements.
Vitamin C – Vitamin C is an important antioxidant that helps mitigate the effects of free radical damage and oxidative stress. When cortisol is high, vitamin C is depleted. This puts you at greater risk of illness and long-term damage caused by oxidative stress.
Vitamin D – Vitamin D is a bit different from the other vitamins, in that the primary source is the sun. Most foods are not abundant in vitamin D. During periods of acute stress, vitamin D stores are used up. Additionally, most people when extremely stressed out or ill, are not spending a lot of time outdoors, depleting vitamin D even further. Vitamin D deficiency increases your risk of illness from viral infections.
To help replenish your body of lost nutrients, it is important to focus on foods high in stress-busting vitamins and minerals. Here are a few that should be included in your diet daily:
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Leafy green vegetables – high in iron, magnesium
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Whole grains – high in magnesium, B-vitamins
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Nuts – high in magnesium, zinc
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Citrus – high in vitamin C, needed to absorb iron
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Dark chocolate (70% cacao or more) – high in iron, magnesium
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Legumes and lentils – high in magnesium, B-vitamins, iron, zinc
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Daily sunshine and mushrooms – high in vitamin D
A well-balanced diet can help replenish lost nutrients during times of stress. But it is also important to avoid certain foods when trying to manage your stress. Alcohol and foods full of processed sugars only deplete your body of critical nutrients even more. Although eating sweets or drinking can make you feel better in the short term, in the long run, they only tax your body more and leave you even more stressed. If you are going through a period of high stress, the best thing you can do is to focus on a healthy well balanced diet and avoid drowning your sorrows in alcohol or sweets.
Stress management isn’t just about eating healthy, although diet can definitely play a role. Actively engaging in activities to reduce stress can help you keep it at bay, no matter what is happening around you. Adequate sleep, spending time in nature, exercise and active relaxation are all important ways to reduce your stress.
Although these activities can help, reducing stress is about slowing down. This involves taking the time to plan and eat healthy meals, enjoy physical movement and being present. This also means self care like massage, acupuncture, sound healing, infrared sauna and more. When you slow down, your body is able to properly digest the healthy food you provide it and find the nutrients it needs, allowing it to operate at its best. So don’t let stress get the best of you. Incorporate healthy habits to keep your mind and body functioning well.