Posted By: CustomVite Nutrition Team Date: December 24, 2018 Comments: 0
It’s the most wonderful time of the year! But along with friends and family, the holidays can also bring an unwanted visitor into our lives- stress. Unfortunately, the stress of the holidays can leave many of us feeling less than wonderful. To make matters worse, chronic stress has been implicated in many health conditions, ranging from depression and anxiety, to heart attack and stroke. Although some of the holiday stress is out of our control, supporting the body with a balanced diet, vitamins, and nutritional supplements can help most people better adapt to stressors, and minimize the effects of stress on our bodies.
Focus on the following nutrients to help combat the stress in your life during the holiday season:
- Complex Carbohydrates (such as whole grain breads, pastas, cereal and oatmeal): These can boost levels of serotonin, a calming brain chemical.
- Vitamin C: Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system. In one study, large doses of vitamin C reduced physical and mental responses to stress. Good sources include citrus fruits such as oranges, as well as strawberries, bell peppers and kiwi
- Magnesium: A magnesium deficiency may trigger headaches and fatigue, compounding the effects of stress. Good sources include leafy greens such as spinach, as well as organic soybeans or salmon.
- Omega-3 fatty acids: Found in fish such as salmon and tuna, omega -3 fatty acids may reduce stress-induced inflammation. For a healthy supply, aim to eat at least 3.5 ounces of fatty fish at least twice a week or try a supplement instead.
- Probiotics: Adequate intake of probiotic-rich foods and supplements, may also help to support a healthy stress response.
- Multivitamin: Preliminary research suggests that people who take multivitamins are better able to cope with stressful situations than those who do not.
- B vitamins: The B vitamins generally get depleted in stressful situations, and they are essential for keeping many of the biological processes in the body running smoothly. The B vitamins also help to keep the nervous system functioning properly.
- Adaptogenic Herbs: Ashwagandha, rhodiola, and ginseng have been used in Aryuvedic and Unani medicine for thousands of years to help increase resistance to stressors.
- L-Theanine: An amino acid commonly found in green tea may help to promote a calm, relaxed mood. Studies have shown l-theanine to have a direct influence on brain activity, and may help enhance cognitive performance and reduce feelings of stress
(1) American Chemical Society. (1999, August 23). Scientists Say Vitamin C May Alleviate The Body’s Response To Stress. ScienceDaily. Retrieved November 20, 2018 from www.sciencedaily.com/releases/1999/08/990823072615.htm
(2) Browse A-Z. (n.d.). Retrieved from https://ssl.adam.com/content.aspx?productId=107&isArticleLink=false&pid=33&gid=000158&site=newtonmed.adam.com&login=NEWT1955
(3) Diet for Stress Management: Carbs, Nuts, and Other Stress-Relief Foods. (n.d.). Retrieved from https://www.webmd.com/diet/ss/slideshow-diet-for-stress-management
(4) How Diet, Supplements, and Adaptogenic Herbs Can Help You De-Stress. (n.d.). Retrieved from http://n411.consultant360.com/n411/articles/how-diet-supplements-and-adaptogenic-herbs-can-help-you-de-stress
(5) L-Theanine Uses, Benefits & Side Effects – Drugs.com Herbal Database. (n.d.). Retrieved November 21, 2018 from https://www.drugs.com/npc/l-theanine.html