Everyone feels stress at times. But did you know that prolonged stress literally eats up your nutrients? Your body needs vitamins and minerals to produce stress hormones. Fortunately, you can help your body by consciously choosing the right foods.
What exactly is stress?
Stress is actually a completely normal process in your body. It is your body preparing itself for ‘danger’. Whether that is an important presentation, a deadline at work, or just a busy day. Your body then produces stress hormones such as cortisol and adrenaline. In small amounts this is fine. It helps you stay sharp and get tasks done. But when stress becomes chronic, lasting days, weeks or months, it starts to cause problems.
Stress eats up your nutrients
What many people do not realize is that stress literally eats up your nutrients. When your body produces cortisol, it needs a whole lot of vitamins and minerals for this process. With chronic stress, your reserves slowly but surely become depleted. It is a bit like a phone at 1% battery. It still works, but not optimally.
You notice it in all kinds of small things: you get tired faster, you have trouble concentrating, you sleep worse, or you just feel ‘not quite right’. The problem is that many people then reach for coffee, sugar or quick fixes. But that does not give your body the building blocks it really needs to get back in balance.
Important nutrition in busy periods
You can help your body by getting the right nutrients. First of all, to ensure that your body can perform its normal functions. But in addition, nutrition can help in dealing with stress.
Omega-3 fatty acids
Omega-3 fatty acids are important building blocks for your body. Did you know that your brain consists of 70% fat? The fatty acids EPA and DHA contribute to the normal function of the heart.* And it will not surprise you that your heart works extra hard during busy periods. DHA also contributes to the maintenance of normal brain function.* You find these mainly in oily fish such as salmon, mackerel and sardines, or in algae oil as an alternative.
B vitamins
A lot is asked of B vitamins because your body uses them for energy-yielding metabolism. Vitamin B6 contributes to normal psychological function* and helps reduce tiredness and fatigue*, just like folate and vitamin B12. Pantothenic acid contributes to normal mental performance.* You find B vitamins in meat, fish, eggs, green leafy vegetables and whole grains.
Zinc
Zinc is a mineral that many people do not get enough of. Zinc contributes to normal cognitive function* and protects cells against oxidative damage.* It also contributes to the maintenance of normal testosterone levels in the blood*, which is useful because chronic stress can disrupt your hormone balance. You find zinc mainly in meat, nuts, seeds and whole grains.
Magnesium
Magnesium is sometimes called the ‘relaxation mineral’, and not without reason. It contributes to normal psychological function*, helps reduce tiredness and fatigue*, and supports the normal function of the nervous system.* Magnesium also contributes to the normal function of the muscles*, including your heart muscle.* Green leafy vegetables, nuts, seeds and dark chocolate are good sources.
Vitamin C
Vitamin C contributes to the normal function of the immune system*, and stress can put considerable pressure on your resistance. It also protects cells against oxidative damage* and helps reduce tiredness and fatigue.* A nice extra: vitamin C increases iron absorption*, and iron is very important for your body. Fruit and vegetables such as citrus fruits, red bell pepper, kiwi and strawberries are full of vitamin C.
Take care of yourself during stressful periods
Stress is normal, but chronic stress demands extra from your body. By consciously choosing foods rich in important nutrients (such as the nutrients mentioned earlier), you give your body the building blocks it needs to get back in balance. In addition, it is of course also important to take your rest after intense periods. You cannot always be ‘on’, and through rest and nutrition you can reset yourself.
*Approved health claims from the EFSA. The beneficial effect for heart and brain function is obtained with a daily intake of 250 mg of EPA and DHA.
