The Effects of Stress & How Nutrition Can Help -

Last updated on March 24, 2021 at 04:08 am

We know that the Effects of Stress can be detrimental. Stress is actually defined as a situation that disrupts the body’s homeostasis, or inner chemical balance.

The human body is programmed to react to stress, both physical and psychological. Stress can be a good thing and have positive consequences. Such is the case of muscle growth and strength gain after putting muscle fibers under stress, or the increased alertness and enhanced performance in anticipation of a presentation we have to give at work.

Stress becomes negative however when the person experiences too many stressors continually, without a chance to heal and rest in between. As a result, inflammation and oxidation increase in the body, while the mind becomes overworked and unable to slow down.

What is Physical Stress?

Physical stress refers to a physical stressor that affects the body.

Physical stress can be acute, such as a surgery or an infection. In this case the body’s going to mobilize all its energy reserves toward fighting this stress and healing from it. Therefore the body has no energy left for growth and repair. In the short term, humans can tolerate physical stress very well, but in the long term, the results are terrible.

The effects of chronic stress can be intrinsic, for instance having to deal with a chronic disease, or it can be environmental. Environmental stress is any factor in our environment that disrupts the body’s inner chemistry.

Examples of environmental stressors are: UV exposure, smoking, consumption of red meat, junk and processed foods, unhealthy eating habits, a sedentary lifestyle, and contact with dangerous substances used as preservatives or pesticides to name a few.

The body’s response to stress is known as the “fight or flight” mode. In case of chronic stress, the person remains in an emergency state during a prolonged period of time, wreaking havoc on the body and mind.

What are the Effects of Stress on the Body:

When the body is faced with a stressor or a stressful situation, something that disrupts its inner chemistry and balance, it will react.

The body will react by producing stress hormones, such as cortisol and adrenaline. These hormones will push the body into survival mode.

In survival mode, blood is pushed away from internal organs to the muscles in case we have to physically flee from danger. The heart and respiratory rates increase, vessels contract and pupils dilate. Non essential tasks such as digestion are slowed down or stopped.

Chronic exposure to stress hormones is responsible for many negative effects such as weight gain especially in the belly, heart disease, osteoporosis, and diabetes.

Since the body has no energy for repair, it will stop getting rid of metabolic waste products. Therefore the cells become full of free radicals and metabolic debris, this is known as oxidative stress. A cell that is in an oxidative stress state will send signals to other cells and to the immune system letting them know it’s in distress. This is what is known as inflammation.

Chronic stress is not only responsible for increased inflammation in the body, but it is also thought to be an important factor in the genesis of metabolic syndrome [1], which encompasses most diseases we see today like obesity, hypertension, type 2 diabetes and even heart disease.

Stress is a known flare up trigger for many chronic inflammatory disorders such as psoriasis, Crohn’s disease and multiple sclerosis. Chronic stress may also be responsible for some types of cancer [2].

What is Psychological Stress?

Psychological stress refers to a non physical trigger or stressor that disrupts a person’s psychological well being. Psychological stressors are usually fear-based and directly stem from our perception or interpretation of the environment or situation we are in.

In addition to the stress-related symptoms that the mind will experience, stress hormones will be produced in response to psychological stress. Whether psychological or physical, the body will react to stress in the same way.

What are the Effects of Stress on the Mind?

Short-term psychological stress is designed to make us more productive and more alert for short periods of time. However when stress becomes chronic, the mind starts to feel depleted and lose its coping abilities.

Sleep becomes more difficult since the mind is hyper alert and has a hard time slowing down. Poor sleep quality can add to the feeling of stress, causing irritability and even delusions in some extreme cases.

This hyper-alertness state can also cause exaggeration and amplification of our reactions to outer stimuli. This makes us more likely to have intense negative reactions to real or perceived threats, thus becoming stuck in a vicious stress cycle.

Chronic stress can also change the structure of the brain, shrinking the parts responsible for more complex brain functions and activating the parts associated with our basic survival instinct [3].

Chronic psychological stress negatively affects mental health and can lead to burnout, depression, suicide and anxiety disorders. Stress can also encourage substance use as a coping mechanism, thus increasing the risk of substance use related disorders like psychoses, drug overdoses and some cancers.

Nutrition and Lifestyle Guidelines for Dealing with Stress:

If your mental or physical health isn’t optimal, don’t hesitate to seek help and to let the people around you know.

Since psychological stress is a part of life, it’s important to learn how to deal with it in a healthy way. In this context, meditation can be interesting because the goal of meditation is to help the practitioner observe and control their reactions and thought patterns. Physical exercise and relaxation techniques like yoga can also enhance the mood and decrease the production of stress hormones.

Stimulants like coffee and carbohydrates should be consumed moderately, since the mind and body are already in a stimulated state caused by the stress hormones.

When it comes to environmental stress, living a healthy lifestyle and limiting our exposure to as many stressors as possible is the key. Staying away from smoking, alcohol, red meat, processed foods, refined carbohydrates and other inflammatory foods is essential. Additionally, it helps if the food is organic, free of preservatives and other dangerous additives.

Practicing intermittent fasting can also decrease inflammation levels in the body [4].

Loading up on healthy vegetables, leafy greens and fruits is extremely important. A plant-based diet is high in antioxidants which act as anti inflammatory agents in the body and can lower oxidative stress.

Hydration is also important since the body uses water (in the form of urine, sweat or water vapor in the breath) to discard of toxins and metabolic waste.

Nutrition Advice to Treat the Effects of Stress

Food group:	Nutritional guideline:	Additional information:
Fresh vegetables and fruits:	Allowed.	High in antioxidants and anti inflammatory properties.
Grains and legumes:	Allowed.	A healthy plant based source of protein.
Nuts and seeds:	Allowed.	A healthy plant based source of protein and fatty acids.
Herbs and spices:	Allowed.	Many spices and herbs have anti-inflammatory benefits and need to be consumed regularly as herbal teas or as seasonings.
Fats and oil:	Caution advised.	Healthy fats like avocado, olive and coconut oil are okay. However trans-fats found in most packaged goods are bad for your health.
Red meat and processed meats:	To avoid.	Red meat is an inflammatory food linked to colo-rectal cancer [7]. Processed meats are now classified as a carcinogen by the WHO [7].
Junk and fast food:	To avoid.	Junk food is high in trans-fats, refined white carbohydrates and white sugar or high fructose corn syrup. All of these ingredients are highly inflammatory.
Dairy products:	Caution advised.	While some dairy products like yogurt may be beneficial for their probiotic content, most products containing dairy cause inflammation [8] and should be avoided when possible.
White sugar and refined white carbohydrates like pasta and white bread.	To avoid.	A diet high in sugar is associated with an increased risk of developing chronic inflammatory diseases like type 2 diabetes, heart disease and some auto-immune disorders [9].
Coffee, tea and other beverages:	Coffee and alcohol: caution advised. Green tea: Allowed.	Heavy caffeine consumption may be associated with stress, anxiety and depression [10]. Heavy alcohol consumption increases systemic inflammation [11]. Green tea has anti inflammatory properties which can decrease oxidative stress [12].

A Simple Recipe to Treat the Effects of Stress

Chamomile and Turmeric Tea

To ease the effects of stress and its negative impact, we suggest this herbal tea recipe that will calm the mind and invigorate the body.

Chamomile tea has long been used in traditional medicine to aid sleep and promote digestion. Studies have found chamomile to be high in antioxidants, thus drinking chamomile tea can lower the inflammatory effects of stress. Chamomile also has anxiolytic properties, which eases psychological stress and helps to calm the mind [5].

Turmeric, also called curcuma, is a bright orange spice known for its powerful medicinal properties and potent bioactive compounds. Turmeric has anti inflammatory and antioxidant properties that can help lower inflammation and decrease oxidative stress [6].

In order to increase intestinal absorption of turmeric, black pepper can be added to this recipe. Only a pinch of black pepper is needed; it will not be noticeable taste wise.

Warm milk is a comforting drink that takes us back to our childhood. Plant milk substitutes like almond, soy or oat milk, can be used in this recipe. Dairy can be an inflammatory food, so plant milk is a healthier substitute.

You can use a sweetener of your choice, like honey, maple syrup or stevia.

Ingredients: (for one person)

1 cup (250ml) of room temperature plant milk (we recommend soy milk).
Chamomile tea: 2 tablespoons if using loose leaf tea, or 2 teabags.
1 tablespoon of turmeric powder.
A pinch of pepper
Sweetener to taste.

Instructions:

In a heavy-bottomed saucepan, pour the milk and add the chamomile either loose or in teabags.
Allow the milk and chamomile mixture to simmer on low heat for 10 minutes, stirring regularly.
Grab the mug or cup in which you’ll serve your drink.
Add the turmeric, pinch of black pepper and sweetener of choice to your mug. Mix well until the ingredients form a paste.
After the milk has simmered, turn off the heat. You can discard of the teabags or use a strainer to separate the milk from the chamomile if you have used loose leaf herbal tea.
Start by adding 2 tablespoons of your chamomile milk to the turmeric, black pepper and sweetener mixture.
Mix well until the liquid is homogenous and there are no lumps.
You can add the rest of your warm milk to your mug, mixing it in gradually for a smooth, lump-free drink.
Give it a taste to see if you need to add more sweetness.
Enjoy the tea while it’s still warm.

You can double the ingredients to enjoy this comforting tea with a friend or a loved one. It can be consumed before bed to promote sleep and relaxation, after meals to improve digestion and even as a morning tonic to prepare for a great day.

The Bottom Line:

Positive stress can increase productivity and fitness levels. Stress becomes negative when it’s maintained for a prolonged period of time, not allowing the mind and the body to rest and recuperate.
The effects of stress can be psychological or physical. Chronic physical stress can be intrinsic or environmental.
Chronic physical stress keeps the body in survival mode. It causes inflammation, oxidative stress and many diseases like type 2 diabetes, heart disease, and even some cancers.
Psychological stress causes psychological discomfort and pain, but also physical symptoms resulting from the release of stress hormones.
A lifestyle-based approach is the best way to deal with stress, and thus prevent the plethora of conditions associated with it.
Nutritional guidelines like consuming high quality plant based foods, fasting, and staying away from processed foods and animal products is a good strategy to minimize environmental stressors.