Everyone feels stress from time to time. But did you know that prolonged stress literally depletes your nutrients? That’s because 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 very normal process in your body. It’s your body preparing for “danger”—whether that’s 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 focused and get things done. But when stress becomes chronic—that is, when it lasts for days, weeks, or months—it starts to cause problems.
Stress depletes your nutrients
What many people don’t realize is that stress literally eats away at your nutrients. When your body produces cortisol, it needs a lot of vitamins and minerals for this process. With chronic stress, your stores are slowly but surely depleted. It’s a bit like a phone that’s at 1% battery. It still works, but not at its best.
You notice it in all sorts of little ways: you get tired more quickly, you have trouble concentrating, you sleep worse, or you just don’t feel quite right. The problem is that many people then turn to coffee, sugar, or quick fixes. But those don’t give your body the nutrients it really needs to get back into balance.
Important Nutrition During Busy Times
You can help your body by getting the right nutrients. First, to ensure that your body can perform its normal functions. But nutrition can also help you cope with stress.
Omega-3 fatty acids
Omega-3 fatty acids are important building blocks for your body. Did you know that 70% of your brain is made up of fat? The fatty acids EPA and DHA contribute to normal heart function.* And it probably won’t surprise you that your heart works extra hard during busy periods. DHA also helps maintain normal brain function.* You’ll find these primarily in fatty fish such as salmon, mackerel, and sardines, or in algae oil as an alternative.
B vitamins
B vitamins are in high demand because your body uses them for energy-producing 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 can find B vitamins in meat, fish, eggs, leafy green vegetables, and whole grains.
Zinc
Zinc is a mineral that many people don’t get enough of. Zinc contributes to normal cognitive function* and protects cells from oxidative damage.* It also helps maintain normal testosterone levels in the blood*, which is helpful because chronic stress can disrupt your hormonal balance. Zinc is found primarily in meat, nuts, seeds, and whole grains.
Magnesium
Magnesium is sometimes called the “relaxation mineral,” and for good reason. It contributes to normal psychological function*, helps reduce tiredness and fatigue*, and supports the normal functioning of the nervous system.* Magnesium also contributes to normal muscle function*, including that of your heart muscle.* Leafy green vegetables, nuts, seeds, and dark chocolate are good sources.
Vitamin C
Vitamin C contributes to the normal functioning of the immune system*, and stress can put a lot of strain on your immune system. It also protects cells from oxidative damage* and helps reduce tiredness and fatigue.* A nice bonus: Vitamin C increases iron absorption*, and iron is very important for your body. Fruits and vegetables such as citrus fruits, red bell peppers, kiwis, and strawberries are packed with vitamin C.
Take Care of Yourself During Stressful Times
Stress is normal, but chronic stress places extra demands on your body. By consciously choosing foods rich in essential nutrients (such as those mentioned earlier), you give your body the building blocks it needs to regain its balance. In addition, it’s of course also important to get some rest after intense periods. You can’t always be “on,” and rest and nutrition help you reset.
*Health claims approved by the EFSA. The beneficial effect on heart and brain function is obtained with a daily intake of 250 mg of EPA and DHA.
