Nutrition and physical and mental stress: is there an effective supplement?
Nutrition and physical and mental stress: is there an effective supplement?
Physical and mental stress can trigger symptoms that make it difficult to cope with the days. How to overcome the situation? Can nutrition help? Let's find out if there is a supplement that can really help combat it.
Some times of the year are more difficult to cope with than others. Work and school deadlines, important commitments that are concentrated in a few weeks, returning from vacation, are all possible causes of physical and mental stress. And even when it is pure mental stress, the symptoms attributed to it can be both psychological and physical: insomnia, irritability, mood swings, anxiety, difficulty concentrating, confusion, as well as headaches and fatigue. In short, it takes little for stress to turn from purely mental to physical.
Suggested remedies to cure mental stress are wasted: from decalogues to expert voices, among the most popular is to follow a"proper" diet. But what does "correct" mean when what one is trying to follow is adiet that helps combat stress? Does it make sense to include within it a supplement for physical and mental stress?
Nutrition is also affected by stress
Those who are wondering how to eliminate mental stress with food must first remember that food can also be affected by stress. The desire for comfort food (the "food that comforts") can become irresistible and, unfortunately, satisfying it may not be a healthy choice. In fact, snacks, sweets, and products that are high in energy and rich in pro-inflammatory fats and free sugars, but low in nutrients allied to well-being, are among the favorite choices of those who cope with stress by jawboning.
What's more, during times of stress one can literally lose the desire to get to the stove to prepare healthy, nutritious and balanced meals. The table can become enriched with highly processed industrial foods that have the same nutritional flaws as the comfort foods described above, or you may end up skipping one or more meals. The risk is to run into nutritional deficiencies that, in addition to fostering physical problems, could exacerbate the effects of stress.
If, then, among the consequences of stress are also sleep disturbances, excessive consumption of stimulant drinks during the day, from coffee to energy drinks containing, in addition to caffeine, a whole range of stimulant substances that can have negative health consequences, cannot be ruled out.
How to combat mental stress with nutrition
Instead, what is commonly cited as "correct" stress nutrition is instead aconscious and balanced diet.
Mindfulness comes not only from what one chooses to put on one's plate, but also from the approach with which one consumes food. Eating should not be a "distracted" act - a task to be performed mechanically, without thinking about what one is doing and merely swallowing (perhaps as quickly and voraciously as possible) what is at hand. Rather, it is good:
- Devote adequate time and space to the consumption of food;
- Focusing attention on the meal;
- Chew slowly and for a long time;
- Always breathe deeply.
So here, even at the dinner table, mental stress has among its remedies practices such as mindfulness. a type of meditation in which you focus on being intensely aware of what you are feeling in the moment you are experiencing, without interpretation or judgment.
Instead, the balance lies in adhering to the classic rules of taking in all the nutrients needed to meet the body's needs:
- eat a wide variety of fruits and vegetables of different colors, a source of minerals and vitamins useful for physical and mental stress;
- Prefer grains in their whole grain form, which is richer in fiber;
- vary sources of animal protein, not limiting to meat and poultry but also eating eggs, fish and dairy products (preferably low-fat);
- Also include sources of plant protein (legumes, nuts and seeds) in one's weekly diet;
- Do not overdo processed meats, salt and alcohol;
- Avoid excess free sugars (such as those found in sweets and soft drinks, including fruit juices) and unhealthy fats.
Among the latter, it is good:
- avoid as much as possible so-called trans fats, which can be found in industrial products, where they must be labeled, margarines, and fried foods);
- Limit saturated fats, which are typical of foods of animal origin (meat, eggs, dairy products).
Their consumption should be preferred to that of unsaturated fats. From a practical point of view, this means:
- Preferably season witholive oil, which contains mostly monounsaturated fats;
- Prefer animal protein sources that are sources of polyunsaturated fats, such as fish.
One fish is not worth the other
Speaking of fish, some varieties are richer in polyunsaturated fats allied to psychological well-being. These are the fatty fish that live in cold waters, such as salmon and herring, which hide within them high doses of the Omega-3s EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Low blood levels of Omega-3 have been associated with:
- mental stress;
- anxiety;
- depression.
Instead, the intake of these fats can be counted among the potential remedies for mental stress because it has been associated:
- to the reduction of anxiety and aggressive behavior promoted by stress in the run-up to college exams;
- To the reduction of perceived stress;
- To the reduction of symptoms of post-traumatic stress.
These beneficial effects are thought to be due to theanti-inflammatory action of Omega-3s and their ability to influence processes involved in the stress response, such as the production of adrenaline and cortisol (which is the ultimate stress hormone).
Vitamins for mental stress
In addition to Omega-3s, other nutrients particularly useful against stress are:
- vitamin C, an ally of the proper functioning of the nervous system abundant in fruits and vegetables. In addition to citrus fruits, currants, kiwi, arugula, cruciferous vegetables (broccoli, cabbage, cauliflower, ...) and peppers are particularly rich in it;
- vitamins B1(thiamine), B2(riboflavin), B3(niacin), B6, B8(biotin) and B12, which contribute to the proper functioning of the nervous system. Among their sources are pork and nuts (thiamine), liver, milk and eggs (riboflavin), anchovies and chicken (niacin), pistachios and garlic (vitamin B6), Parmesan cheese (biotin) and lamb (vitamin B12);
- vitamin B9, a psychological health ally that helps reduce fatigue and fatigue. It is present in foods in the form of folates, which are particularly abundant in chickpeas, asparagus, broccoli, eggs, artichokes, spinach, and chard;
- pantothenic acid (vitamin B5), another ally against fatigue and tiredness that, in addition, helps with good mental performance. It is present in Parmesan cheese and Grana Padano cheese.
What is the ideal supplement for mental stress?
Both Omega-3s and the vitamins just mentioned can also be taken in the form of dietary supplements. These products, included within a diet that has the characteristics discussed, can help:
- meeting the requirements of these nutrients in cases of special dietary needs (for example, in the presence of fish allergies or risk of vitamin B12 deficiency in those following a vegan diet);
- to achieve the high intake levels necessary to hope for the desired effects (as in the case of Omega-3s);
- to balance a diet whose balance, as seen, can be compromised by stress itself.
In addition to the above-mentioned ingredients, some plant extracts also boast interesting properties in case you need to support good psychological functioning during stress. Prominent among them is that of Bacopa monnieri, an Ayurvedic remedy with tonic properties towards the nervous system endorsed by scientific studies. Bacopa, like Omega-3, also appears to reduce stress by acting on cortisol levels.
The importance of water
Finally, it is important to remember the importance of drinking enough water. Just a little dehydration (1-2%) is enough to start experiencing bothersome symptoms that can add up to mental stress symptoms such as confusion and headaches.
The recommended water intake over a day is:
- 1.6 liters between ages 4 and 6;
- 1.8 liters between 7 and 10 years old
- between the ages of 11 and 14, 1.9 liters for females and 2.1 liters for males;
- from age 15 years, 2 liters for females and 2.5 liters for males.
True: fruits and vegetables help meet this requirement, but to avoid finding yourself dehydrated it remains necessary to drink plenty.
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