Most people have stress. I am surprised when a patient tells me that they don’t have stress. How we deal with that stress is what determines the impact on our life and on our body. Poorly managed, or chronic stress can have a significant negative impact on our health.
Chronic stress increases the chance of developing heart disease, weakens the immune system, leads to digestive problems, contributes to tense muscles and headaches, disrupts the balance of hormones, interferes with reproductive systems such as libido and menstrual or menopausal difficulties, effects emotions (particularly anxiety, depression, overwhelm, PTSD, and lack of focus), can impair cognition and memory, cause sleep disruption, can lead to unhealthy lifestyle habits such as smoking, excess alcohol consumption, drug use or overeating, and withdrawal from social interactions, and has been associated with increased risk of diabetes, and autoimmune disorders.
From a nutritional perspective, stress can lead to the depletion of several key nutrients in the body. Chronic stress, in particular, can affect nutrient absorption, increase the body’s nutrient requirements, cause an increase of unhealthy eating habits, and lead to deficiencies. Here are some of the main nutrients that get depleted when stressed: Vitamin C, all of the B vitamins, calcium, magnesium, zinc, iron, selenium, essential fatty acids, antioxidants, Vitamin D and protein.
When people are stressed, that is when they seem to eat the worst. That’s counter-productive. It is easier to handle stresses when our body is healthier. Eating a diet of fresh, raw and cooked vegetables, and quality protein and fat as the dominant part of the diet, with a few carbs and fruit to round it out helps prevent these deficiencies. Processed foods, especially those containing seed oils and sugar should be avoided.
Implementing stress-reducing activities, such as meditation, yoga, relaxation techniques, mindfulness, exercising regularly (consistency is more important than the amount), getting adequate sleep (you need more sleep when stressed), getting social support (connecting with family, friends or a support group), and seeking professional help to guide you in reducing stress can really be beneficial.
Acupuncture is another option. Acupuncture regulates the nervous system, reducing the sympathetic response (fight or flight/stress), and enhancing the parasympathetic nervous system (responsible for relaxation and calmness), reduces stress-related inflammation, promotes the “happy hormones” in the brain, and other brain activities, regulates hormones, improves sleep, relaxes tense muscles and reduces pain, headaches and other physical manifestations of stress.
Taking supplements can be helpful if they are made from foods, not chemical analogs like most seem to be. You can’t reduce a nutrient deficiency with chemicals. Vitamin B is almost all chemical. Make sure your ingredients sound like foods, if not, they may not be doing what you are expecting them to do. While health food stores are generally superior to big box, membership, and pharmaceutical stores, you still have to read your labels.
We all have stress, the ability to manage it healthfully is possible.
Want to hear more from Dr. Carling? Check out our podcast. Search for VitalHealth4You on your favorite podcast listening app or go to vitalhealthcda.com/podcasts/
©2024 Holly A. Carling, O.M.D., L.Ac., Ph.D.
