I've convinced my good friend Elspeth Stewart at Key Nutrition to guest blog for us! Exciting! So, without further a do, here's some expert advice on how nutrition can have a powerful effect on stress management -

A large percentage of our clients come to us with health symptoms that are linked to stress – they are often unaware that stress is a factor until we explain what is going on behind the scenes - many report that their nutrition programme not only brings about improvement in health symptoms but also improves their ability to deal with stress on a daily basis.

We regularly work with corporate clients who are faced with stress, long hours and ‘eat on the run’ and we always look for realistic solutions that will fit in their hectic lifestyle.

What is stress?

How can it affect you and what can you do to support your body against its damaging effects? Stress may be caused by anything an individual finds challenging:

· Financial pressures · Relationship problems · Work pressures · Social pressures · Family pressures · Environmental pollutants · Nutrient deficiencies · Poor blood sugar management · Food allergies

· Digestive issues · Long term illness · Inflammatory disorders · Nicotine · Caffeine · Excessive exercise · Poor sleep quality · Physical injury · Getting over-heated or too cold

What happens when we are stressed?

The stress response in humans has not changed much since prehistoric times - it is our ‘fight or flight’ response, designed to either help us fight or run from a threatening situation.

In response to stress our adrenal glands release adrenalin and cortisol. These hormones mobilise glucose from our glycogen stores in order to push up blood sugar levels, thus giving the body fuel to enable ‘fight or flight’. Adrenalin and cortisol are also responsible for other physiological changes such as slowing down digestion, increasing blood pressure and mobilising fats and calcium into the bloodstream.

These reactions are very useful if we are faced with physical danger as they prepare the body for intense physical activity. However, modern stressors rarely require a physical response and that is why stress can be so damaging to health.

Prolonged Stress and adrenal exhaustion

Although we do we do need some stress hormones for normal functioning, it’s not good to be in a regular state of stress with persistently high cortisol levels.

The stress response uses up valuable nutrients leaving the rest of the body short of:

Zinc Magnesium Vitamin C B5

This can result in symptoms which at first glance don’t ‘seem’ to be stress related but are actually linked. Poor skin health, PMS, low immunity, IBS and depression are all classic ‘knock-on’ effects of chronic stress.

Prolonged periods of stress can cause the adrenal glands to grow tired of constantly pushing out stress hormones. Eventually output of cortisol can drop below optimal levels. This can leave you suffering from adrenal exhaustion/fatigue.

Signs of adrenal exhaustion

· Lacking concentration, fuzzy head, brain fog

· Frequent infections or increased time to recover from illness, injury or trauma (cortisol is involved in immune function)

· Sleep disturbances

· Feeling wide awake late at night

· Cravings for sugar, salt or caffeine

· Difficulty getting going in the morning (maybe you NEED that cup of coffee before you can function)

· Depression

· Increased PMS

· Poor memory

· Low blood pressure (Light headed when standing up quickly)

· Decreased sex drive

· Constantly exhausted

Managing Stress

We can’t always change the external stressors in our lives. However, through good nutrition and basic lifestyle changes we can do a lot to help support our bodies to deal better with them.

Dietary support

· Manage blood sugar levels by eating a low glycaemic diet. When blood sugar dips stress hormones are released to bring sugar levels back up – therefore tiring the adrenal glands further. (Our team could provide guidance on low glycaemic eating.)

· Eat protein with every meal and snack as this helps blood glucose control.

· Don’t skip meals. Ensure that you eat at least every 3 or 4 hours. Small, regular meals help to maintain energy levels and mood, while decreasing tiredness, irritability and stimulating our metabolic rate.

· Avoid stimulants like tea, coffee, tobacco. Although they provide a temporary energy boost they cause the release of stress hormones thus burdening the adrenals further. They also deplete many essential nutrients.

· Eat a whole food diet rich in fruit, vegetables, nuts and seeds. Nutrients that specifically support the adrenal glands are:

o Vitamin C. Found in most fresh fruit and vegetables.

o Magnesium. Dramatically depleted in times of stress. Found in dark green leafy vegetables, wholegrains, nuts and seeds.

o Vitamin B5. Directly supports adrenal cortex function and hormone production. Sources include wholegrains, nuts and seeds. Best sources are liver and kidney.

· Aim to drink at least 1 – 1½ litres of filtered/ bottled water throughout the day, which can include herbal teas.

· Identify and avoid food allergens.

· Address any digestive issues.

Lifestyle

• Aim for at least 7 hours sleep each night. Quality sleep is very important for long term health and regeneration. (Our team can help with programmes for sleep issues)

• Take regular, low impact exercise.* For those with significantly depleted adrenal hormones, intensive cardiovascular exercise will further deplete adrenal reserves. Gentle exercises such as yoga, pilates, swimming and brisk walking are all excellent alternatives and are often calming in themselves. *Consult your GP before starting a new exercise programme.

• Regular relaxation needs to be built into our daily lives. Reading, bathing, massage, meditation, yoga ant tai chi are all beneficial at reducing stress.

• In some cases, we recommend clients consider counselling along side nutritional therapy – whether there is a specific issue being addressed or perhaps it can provide an opportunity to lean new, positive thought processes to improve outlook and thereby reduce your levels of perceived stress...(you know who to call!)
  

If you would like more information about Key Nutrition or would like to see if nutrition could help you with a health issue, we offer free 10 minute information sessions with out therapists to give you an opportunity to ask questions you may have.