DIET FOR THE CONTROL OF POST-VACATION STRESS
By Cristina Rodríguez Alconada, Nutrition Expert at IML.
Nutrition has advanced notably over the last years. There are more and more studies performed on the preventive properties of certain foods, we know that fruit and vegetables can help us to prevent cancer of the colon thanks to the fibre they contain, and that certain fruits rich in antioxidants delay premature ageing by preventing the appearance of free radicals. Stress is one of the main problems in current society and it has been observed that certain foods can help to reduce and control it.
What is stress?
The WHO defines stress as “a set of physiological responses that prepare the organism for action”. Therefore, from this point of view, stress is simply the organism’s response to change in the world around it. The drawbacks appear when these external changes, either physical or psychological, exceed our ability to deal with them. It is this case when we discuss stress as the stimulus that physically and psychologically attacks us, affecting and reducing our quality of life:
• Altering rest
• Generating anxiety that makes us choose foods that hinder or obstruct digestion
• It causes diseases, some of them severe
• Affecting our social relationships
• Reducing our creativity, self-esteem and confidence
Stages of stress
There are three stages identified in the response to stress:
Stage 1: “Alarm”. In this stage, the body recognises the stress and prepares itself for action, be it aggression or escape. The endocrine glands free hormones that increase heart rate and breathing, raise blood sugar levels, increase transpiration, dilate the pupils and slow down digestion.
Stage 2: “Resistance”. In this stage, the body repairs the damaged caused by the alarm reaction. However, if the stress continues, the body remains on alert and it cannot repair the damage.
Stage 3: “Exhaustion”. Sustained exposure to stress depletes the body’s energy reserves and can lead to extreme situations. Certain types of migraine and head or backache, asthma, peptic ulcers, hypertension and premenstrual stress are examples of stress-related disorders. Moreover, emotional stress can cause or aggravate many skin disorders such as itching, tickling and pain and some even cause rashes and pimples.
Biological effects of stress on the organism
CORTISOL
Faced with a stressful situation, our organism sends a signal to the adrenal glands to increase the secretion of cortisol, commonly known as the "stress hormone”. This hormone activates gluconeogenesis or the production of glucose from fatty acid and protein breakdown, so that the organism ensures the energetic needs of the muscles.
When the stressful situation is specific, once the emergency has been overcome, the hormone levels and physiological processes return to normal. But when the stressful situation is extended over time, as is frequent with our current lifestyles, these levels of cortisol are multiplied, causing the following symptoms:
• Changes in behaviour
• Loss of sense of humour
• Constant irritability
• Feelings of rage
• Feeling like crying
PHYSICAL SYMPTOMS
• Chronic exhaustion even when we do nothing
• Headaches
• Palpitations
• Hypertension
• Lack of appetite or disproportionate gluttony
• Digestive problems
• Frequent urination, diarrhoea or constipation
• Muscular pain or cramps
• Infertility and amenorrhoea
• Memory loss due to the high levels of cortisol damaging brain cell connections
• Lowered defences
SEROTONIN
Also known as the “wellbeing hormone”, it is a neurotransmitter found in various part of the central nervous system and linked to the frame of mind: the increase in serotonin in the nervous circuits produces a feeling of wellbeing and relaxation.
The functions of serotonin are:
• Regulates appetite through satiation
• Balances sexual desire
• Controls body temperature
• Controls motor activity
• Controls perceptive and cognitive functions
Serotonin intervenes in others known neurotransmitters such as dopamine and noradrenalin, related with distress, anxiety, fear, aggressiveness and eating disorders.
Serotonin is needed to make melatonin, a protein secreted in the brain by the pineal gland, which regulates sleep. Serotonin increases at nightfall inducing sleep and remains high until dawn when it starts to descend.
Another important function of this neurotransmitter is to acts as our body’s internal clock, which also determines our sleep and wake cycles.
The internal clock coordinates various biological functions such as body temperature, stress hormone levels, cortisol and sleep cycles. Correct coordination of these three elements allows us to sleep deeply and wake up rested. Men produce up to 50% more serotonin than women, therefore, women are more sensitive to changes in serotonin levels.
Therefore, faced with a stressful situation, cortisol increases and this unbalances the internal clock and sleep is altered as a consequence.
Advice on managing stress
Sleep well: it is very important to sleep 8 hours, at night, so that our organism can activate its cellular regeneration and recovery mechanism.
Relaxation: Practising yoga, tai-chi, relaxation exercises, meditation and breathing techniques will help us to counteract periods of tension.
Avoid: the consumption of stimulants such as coffee, colas and alcohol; as well as artificial sweeteners, especially aspartate, since it stimulates an excess functioning of the adrenal glands.
Healthy diet: A balanced diet is essential to maintaining harmony of the mind and body. Our emotional stability depends in great measure on our diet. Therefore, we should make food our ally and pay special attention to the foods we eat and opt for those that help us control stress.
Essential nutrients in an anti-stress diet
Nutrients that nerve cells need to strengthen the nervous system are:
1. VITAMINS
• Vitamin C: The vitamin par excellence, well-known for alleviating the common cold, also:
Found in: kiwi fruit, oranges, guavas, mangoes, lemons, tomatoes, broccoli, peas, cauliflower, pineapple and strawberries, amongst others.
• Vitamin A: It is the vitamin of vitality and helps to:
Found in: Veal liver, chicken liver, carrots, chicken/capon, spinach, milk and its derivates.
• Vitamin D: Helps to develop nerve strength, by regulating the absorption of the two essential minerals in this process: calcium and phosphorous.
Found in: Fish oil, oily fish, egg yolk, liver, whole-cream or enriched dairy products, butter and cream.
• Vitamin E: This is the heart vitamin, well-known for its excellent properties against heart attacks. Taking vitamin E during periods of stress helps the heart:
Found in: Eggs, wholegrain cereals, pulses, nuts, brewer's yeast and wheat germ.
A B complex deficiency can lead to depression, insomnia and irritability. B complex vitamins are especially effective in controlling stress.
2. MINERALS
• Calcium and phosphorous: Together they improve mental clarity and nervous strength. Stress depletes calcium reserves, an essential mineral for the heart and necessary for normal blot clotting. When stress generates wearing out in the body, calcium is an agent that accelerates its recovery. Calcium absorption is difficult and depends on the appropriate amounts of vitamins D and C, proteins and natural sugars in the diet.
Found in: Dairy products, tinned fish and dried fruits.
Food rich in phosphorous: Protein-rich foods (meat, fish, eggs, cheese and other dairy products and derivatives). Also abundant in dried fruits, wholegrain cereals and pulses.
• Magnesium: It is a natural tranquilizer and its deficiency causes nervous irritability and depression. The heart needs it for a regular heartbeat. Calcium requires magnesium for the body to assimilate it, so there should be a balance between these two minerals to assure the optimum functioning of both.
Foods rich in magnesium: Meat, seafood, dairy products, dried fruits, wholemeal grains and cereals (unprocessed and unrefined). Magnesium forms complexes with chlorophyll, making foods which contain it a good source of magnesium. Water can contain up to 120 milligrams per litre of this mineral.
• Iron: It is naturally resistant to stress and prevents a feeling of weakness and susceptibility of diseases that accompany stress. Iron favours oxygen transport from the lungs to the nerve cells. Like every mineral, they should preferably be taken in their natural form, through foods.
Foods rich in iron: Iron is found in two forms: haem iron, found in animal foods, such as entrails, meat, fish and seafood. And non-haem iron, found in plant foods such as pulses, dried fruits, green vegetables, egg yolk and iron-enriched cereals. For the organism to make the best of all the benefits of non-haem iron, food rich in vitamin C should be consumed.
• Copper: It strengthens the immune system, participates in the formation of enzymes, proteins and neurotransmitters, responsible for cell renewal and central nervous system stimulation. Copper is an anti-inflammatory and anti-infectious agent. It facilitates collagen and elastin synthesis, needed for healthy blood vessels, cartilages, lungs and skin. It acts as an antioxidant, protecting cells from the toxic effects of the free radicals and facilitates the setting of calcium and phosphorous.
Foods rich in copper: liver, fish, seafood, wholegrain cereals and green vegetables.
3. TRYPTOPHAN
Tryptophan is an essential amino acid. Several studies have proven that the concentration of serotonin in the brain is directly proportional to the concentration of tryptophan in both plasma and blood. Dietary intake of tryptophan directly influences in the amount of serotonin in plasma, the brain and other levels in the body.
The metabolism of tryptophan is complex and has many processes. It requires an appropriate amount of vitamin B6 and magnesium to function correctly. Vitamin B6 is involved in the conversion of tryptophan into serotonin.
Its functions are:
• It is one of the essential amino acids needed for the organism to manufacture its own proteins.
• Neurons (nerve cells) use it to produce serotonin, a chemical courier that favours relaxation among other corporal functions.
Foods that contain tryptophan: it is present mainly in animal proteins, therefore, the main sources are eggs and milk, followed by fish and meat. It is also abundant in wholemeal cereals.
Anti-stress foods
Foods that contain most of previously described nutrients are:
1. Sunflower seeds: They are small vitamin E and vitamin B receptors. They can be purchased in health food stores, peeled and ready to eat.
2. Broccoli and spinach: Broccoli is rich in vitamins C and B, potassium, calcium, magnesium, iron and copper. Spinach is rich in vitamin A. They should not be cooked for over 10 minutes and, if possible, they should be consumed raw, preserving all their nutrients.
3. Almonds: Since ancient times, numerous civilisations have appreciated its regenerative and nutritional properties. Despite its small dimensions, the almond contains all the necessary nutrients to invigorate the nervous system. It is also high in protein content and provides us with energy for long periods of time.
Almonds should be consumed without the skin, as it does not provide any benefits and is difficult to digest. Five to fifteen almonds are sufficient to receive its regenerating effect.
4. Bananas: This is the most useful food for the nervous system. It includes large amounts of vitamin A, all the b group vitamins and just one banana provides 1/5th of the daily vitamin C requirements. It is complete reserve of minerals (iron, calcium, potassium, copper and magnesium). However, if we want to lose weight, no more than one banana a day should be consumed, due to its relatively high content in carbohydrates in comparison to other fruits. It is also an excellent food for ulcers and is very easily digested.
5. Wheat germ: It is a first rate curative food and recommended above all for people who consume large amounts of sugar and alcohol, thus compensating the vitamin B reserves. It is a large source of iron, phosphorous and vitamin E and particularly beneficial to the nervous system due to its content in magnesium, copper and potassium.
It can be taken sprinkled over yoghurt, fruit or cereal or added to any other dish.
6. Warm milk and honey: For centuries, there has not been a better formula for sound sleep than a good glass of milk and honey. The calcium in the milk is good for the nervous system and the warmth relaxes the stomach area. The stomach is the first part of the body to become tense when one is nervous. It also contains potassium, phosphorous and vitamin B12.
7. Raisins: They are delicious, nutritious and sweet. Their high content in iron, calcium, magnesium, phosphorous, potassium, copper as well as vitamins B1 and B6 make it the perfect ally in fighting stress. All of their nutrients are provided with a handful of raisins. Large amounts of water should be drunk after eating raisins or any other dried fruit to compensate for the water loss.
Smokers should take large amounts of iron, so, if you smoke, eat raisins since smoking increases the need for iron and other oxygen transporters.
Example of an anti-stress diet:
Breakfast:
• A glass of milk
• 30 – 40 gr. enriched wholemeal cereals
• Two prunes
Morning tea:
• An apple
Lunch:
• Entrée: Sautéed broccoli
• Main course: Grilled veal fillet with salad
• Dessert: Fruit salad
Afternoon tea:
• A glass of semi-skimmed milk or a yoghurt
Dinner:
• Single course: Grill tuna steak with grilled or steamed vegetables (courgettes, aubergines, peppers and onions)
• Dessert: Yogurt with a teaspoon of wheat germ
Enemies of an anti-stress diet
These are substances consumed daily and that can be damaging to the nervous system and the heart:
1. CAFFEINE: taken in large amounts, it can be quite harmful to the organism. Found in coffee, chocolate, cola drinks and black tea. Excess intake can create long term problems and affect coordination, memory and perception:
• It stresses the heart
• It raises blood cholesterol levels
• It irritates the lining of the stomach and hinders digestion
• It alters deep sleep patterns and causes fatigue
• It tenses the main muscles and prevents relaxation
• It creates addiction
• It has no nutritional value
The elevation in mood that it produces is always followed by depression, as caffeine is overly demanding on the nerves and glands. Reducing or avoiding coffee all together is recommended.
2. PROCESSED WHITE SUGAR: The fact for most concern is the surge in consumption in the last few years. Children nowadays eat twenty times more sugar than 50 years ago and it is quite difficult to find processed products that do not contain sugar. Some of the problems related with excessive sugar intake are:
• Risk of nervous diseases
• Heart problems
• Nervousness
• Irritability
Sugar can easily be substituted with honey. Honey is equally sweet and it contains excellent minerals for the nervous system. It also provides its own B group vitamins, so it does not need to draw them from our organism. The less sugar consumed, the better.
3. TABLE SALT: Excess intake can cause:
• Exhaustion, chronic fatigue and hypertension
• Increase in blood pressure due to fluid retention
• Development of stomach ulcers