FOODS TO HELP YOU COPE: STRESS AND NUTRITION

FOODS TO HELP YOU COPE: STRESS AND NUTRITION

Section: NUTRITION GUIDE

To be alive is to be stressed! A little stress is healthy, but too much can be harmful. Stress can be physical or psychological and can have positive or negative effects.

During stress, certain hormones and brain chemicals (neurotransmitters) are secreted and heart rate, blood pressure, blood sugar and cholesterol rise. The risk for health problems such as asthma, colds, ulcers, migraines, infections, irritable bowel syndrome, heart disease and cancer may increase.

How does stress affect your nutrition needs? What foods should you eat to cope with stress better?

Physiological stress: According to American Dietetic Assn. (ADA) spokesperson Kathleen Zelman, MPH, RD (Atlanta, GA.): "Physiological stress (e.g., surgery, trauma, infection, fever, exercise) increases metabolic rate which raises the need for calories (energy), protein, vitamins (e.g., Vitamin C and B-vitamins) and minerals (e.g., zinc, iron, magnesium). Stress may increase nutrient needs by reducing absorption, increasing excretion or altering metabolism."

Emotional stress: Elizabeth Somer, MA, RD, author of Food and Mood, Henry Holt & Co., NY, 1999) says: "Malnutrition and reduced food intake when stressed impair immunity. In contrast, some people overeat (binge) non-nutritious foods when stressed and also increase their risk for nutrient deficiencies.

"Any stress (physical or mental) can upset nutrient balance in the body. If you're well-nourished and stress is short-term, your body can compensate and nutritional status is probably not affected. But, if you're marginally nourished and stress is prolonged, your health may pay the price."

About immunity: Leslie Bonci, MPH, RD (dir. of sports nutrition, Univ. of Pittsburgh Med. Center, PA) explains: "Prolonged stress (emotional or physical) can compromise immunity by altering hormone levels and reducing production of antibodies, B-cells and T-cells--our body's natural defenses. The result can be chronic infections or more serious illnesses like cancer and heart disease. Many factors are involved in immunity: proper nutrition, health, age, genetics, exercise, stress level and sleep patterns."

Ms. Somer adds: "A lowfat diet helps stimulate immunity while polyunsaturated fat in some vegetable oils (e.g., corn, soybean) and saturated fat in meats and dairy products suppress immunity. But, fish oils (rich in omega-3 fats) may boost immunity. Include two or three servings of fatty fish (e.g., salmon, sardines, tuna) weekly."

Mood changes: Interestingly, "stressed" is desserts spelled backwards. Why do many of us crave sweets when we feel stressed?

ADA spokesperson Tammy Baker, MS, RD (Phoenix, AZ) explains: "When you're stressed, the adrenal glands secrete hormones including cortisol. Neuropeptide Y (NPY) levels increase while serotonin levels decrease in the brain. You crave and eat high carb foods. Serotonin levels rise and you feel calm and relaxed.

"But, the mood change is subtle and short-lived. It varies with individuals, time of day and meal composition, and takes about two hours to take effect. About 60% of total calories should be complex carbohydrate. Sweets and simple sugars (sucrose) are not advised, since they contain little nutritional value and cause blood sugar levels to rise and fall quickly--leading to fatigue and possibly more sugar cravings. High-fat foods (e.g., muffins, donuts) digest slowly and won't raise serotonin."

Baker recommends lowfat carbohydrate-rich snacks: baked potato with vegetable or salsa topping, pasta with tomato sauce and garlic bread, toast with jam, cereal with fruit, or pretzels.

Dietary supplements: Ms. Bonci says: "Vitamin/mineral supplements can't compensate for a poor diet and can't make stress disappear. A moderate dose (100% Daily Value) multivitamin-mineral supplement may not help, but probably won't hurt either. Large doses of single nutrients may be toxic. Balance between vitamins and minerals is best found in healthy foods, not supplements."

De-stressing strategies: When stressed, every bite counts! Here are eight tips from registered dietitians Somer, Baker, Bonci and Zelman to cope with stress:

(1) Eat breakfast daily. Include complex carbohydrate, protein and lowfat foods (e.g., cereal with fruit and lowfat milk or yogurt, or lowfat cheese on a bagel with dried fruit). Protein helps prevent drowsiness.

(2) Limit sweets that can lead to rapid blood sugar and mood changes.

(3) Eat crunchy foods (e.g., celery, carrots, pretzels, frozen grapes) or chewy foods (e.g., granola bars) for comfort.

(4) Eat six to eight mini-meals daily consisting of a variety of foods from the five food groups; check the Food Guide Pyramid. Keep healthy, lowfat snacks handy.

(5) Avoid smoking and alcohol, a depressant with "empty calories." Sleep about eight hours every night.

(6) Eat more colorful fruits and vegetables, whole grain breads and cereals, and dried beans and peas rich in phytochemicals, antioxidants (e.g., Vitamins C and E and beta carotene) and dietary fiber.

(7) Limit caffeine, which can cause anxiety and reduce mineral absorption. Drink decaffeinated beverages, juice or water to prevent dehydration.

(8) Exercise daily to raise endorphins ("feel-good chemicals" in the brain). Practice relaxation techniques such as meditation, yoga, aromatherapy and massage. Take five minutes for yourself everyday.

TALLY YOUR STRESS POINTS

Is your life balanced with some peace and an occasional about of frenzy; always calm; or usually nuts? Rate each of the following statements depending on whether it is always true (1), never true (5) or somewhere in between.

1. I eat at least three nutritious meals or snacks a day.

2. I drink less than 3 cups of coffee, cola or other cafeinated beverages daily.

3. I eat a minimal amount of sugary foods.

4. I get at least 7 hours of sleep.

5. I give and receive affection and attention regularly.

6. I have a circle of close friends and relatives who live close by on whom can rely. I feel comfortable disclosing my feelings and beliefs to them.

7. I believe most things will turn out all right and I am optimistic about the future.

8. I set aside at least 30 mins. a day for quiet time.

9. I do something fun at least 3 times per week.

10. I exercise at an intensity that causes me to perspire at least 5 times a week.

11. I avoid tobacco smoke.

12. I drink less than 5 alcoholic drinks a week.

13. I am able to pay my bills.

14. I only worry about things that really matter and usually handle daily stresses successfully and quickly.

15. I am in good health.
16. I usually feel secure and relaxed, and seldom feel nervous, jittery or high-strung.

17. I am happy with my home life.

18. I am happy with my work and/or community involvement.

19. I am able to quickly resolve conflicts at home and/or at work.

20. I am a good time manager.

21. I do not take street drugs, and I use prescription medications only when necessary and only with physian approval and monitoring.

22. I laugh or chuckle daily and belly-laugh regularly.

(The average person laughs 540,000 times in his or her life. That equates to a minimum of 21 laugh episodes each day!)

SCORING: Under 36: Your stress level is relatively low. 37 to 46: You are moderately stressed and should take inventory of your life to see what could be done to reduct your stress level. 47 to 57: Your life is very stressed and cannot support optimal health. Take action to reduce your stress load and increase your commitment to healthy habits habits and activities. More than 57: Your life is extremely stressed. Don't waste another minute before making several changes to reduce the pressure. Choose a stress plan that will give you the greatest relaxation payoff for the least amount of effort.

SOURCE: Food and Mood, (2nd ed.) by Elizabeth Somer.
Copyright 1999. Reprinted by arrangement with Henry Holt and Co.
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By Karen Wilk Rubin, MS, RD, LD  Adapted by MS, RD, LD
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