Nutritional Strategies for Stress Reduction

Psychological and physical stress can lead to type 2 diabetes. When we are stressed, our bodies release hormones. In the short term, these hormones can be beneficial, but for people with chronic stress, they can cause problems. In the long run, these hormones can cause insulin resistance, which can lead to diabetes. Eating regular, balanced meals can help to stabilize blood sugars, which can help mitigate the effects of stress long-term.

Several key nutrients can help combat stress. For example, studies show that stress and magnesium may be related in a cycle where stress can cause magnesium loss and a magnesium deficiency can increase susceptibility to stress. Research also shows that omega-3 fatty acids can improve stress, and there is some evidence that vitamins B6 and have beneficial effects.

Stress can affect sleep, which can make it very tempting to rely on caffeinated sodas and coffee drinks to get through the day, but caffeine can worsen anxiety. Research shows that caffeine stimulates the regions of the brain that process threats, which can increase and even precipitate stress and anxiety.

Various types of herbal teas have stress-relieving properties. Studies show that lavendar tea can reduce anxiety and depression, and peppermint oil has been shown to have modulatory effects on psychological distress. Green and oolong tea have also been shown to reduce stress, but they also contain caffeine, so the effects are likely dose-dependent. That said, if you need a morning pick-me-up, a mug of green or oolong tea is likely a better option than coffee if you are experiencing stress.

Research into how herbal teas can help reduce stress has had many interesting results. For example, research suggests that lavender has an anxiety-reducing effect on the brain, indicating that it may target the activity of neurotransmitters like serotonin and dopamine. Research that looked at brain activity in people using lavender for aromatherapy showed enhancement in many parts of the brain, including the hippocampus, which plays a role in the body's anxiety response.

You have many options when choosing herbal tea. If you opt for tea bags, you should generally follow the directions on the side of the packaging. Every tea is different, and manufacturers should be able to tell you the best way to brew their tea. Loose tea tends to be more flavorful than teabags, leading many people to prefer it. For most herbal teas, boil water in a kettle. Then, pour the water over the tea and let it steep for five to ten minutes. Generally, the more flavorful you want your tea, the longer you should steep it.

The gut and the brain are directly connected, and gut health has an effect on anxiety. This connection can explain why you may feel sick to your stomach when you are nervous or have diarrhea when stressed. Many common gastrointestinal problems, like heartburn, abdominal cramping, and nausea, may be the result of stress.

Studies show that probitics can improve symptoms of some mental health conditions, including anxiety. Researchers theorize that this may be due to increased intestinal permeability that allows toxins and other forms of waste to leak into the bloodstream. This taste can cause chronic inflammation, which can lead to stress and anxiety. Probiotics may improve gut health, limiting the amount of toxins that can leak from the gut.

Some foods that are good sources of probiotics include yogurt, kefir, sauerkraut, kimchi, pickles, kombucha, buttermilk, cheese, and nato. Some of these foods may have flavors and textures unfamiliar to the Western palate.

• Healthy tip: If you find adding probiotics challenging, yogurt can be an excellent place to start. Look for a brand with "live and active cultures" printed on the label.

Sugar consumption can increase stress and cause altered emotional states. While carbohydrates are essential to the diet, choosing complex over simple carbohydrates may help mitigate stress. Simple carbohydrates, like those found in candy, sugary drinks, and baked goods, break down quickly in the body, leading to blood sugar spikes. Complex carbs, like brown rice, whole grain bread, and starchy vegetables, take longer to break down and cause blood sugar to rise more slowly instead of spiking.

While more research is needed on the effects of the timing of carbohydrate consumption on sleep, studies do show that the timing of carbohydrate intake can affect sleep and the amount and quality of sleep someone gets can significantly impact their stress levels. Research shows that avoiding carbohydrates, especially simple carbohydrates, can be beneficial before bed.

Since eating carbohydrates close to bedtime can affect sleep, it can be beneficial to eat carbohydrate-heavy meals earlier in the day, especially in the hours leading up to exercise. Start your day with a bowl of oatmeal with strawberries or whole-grain toast with peanut butter. If you find that carbohydrates affect your sleep and contribute to stress, try minimizing your carb intake at dinner. Opt for salads, lead meats, and vegetables, and skip the sugary desserts.