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Eating Nutritious Meals The stress-nutrition relationship is extremely important for your overall health in general and your specific stress-related outcomes in particular. Therefore, you should shop carefully for the kinds of foods you eat, thereby providing your body with the right nutrients needed for health and daily sustenance). Preferably, your selection of a variety of foods should come from the five food groups (see United States Department of Agriculture or USDA Food Pyramid Guide modified in EXHIBIT 16.5 ). It has been said that "When people are under stress they tend to eat all the wrong foods, and that ends up fueling the stress rather than helping them cope," says Elizabeth Somer, who wrote the book entitled, "Food and Mood." There is a two-way relationship between stress and nutrition. What you eat affects the functioning of your body (i.e., stress-related outcomes), and stress affects the nutritional status of your body. In the case of the former, you would not expect your car to run smoothly if you filled it with nothing but low-grade, inferior gasoline, so why would you expect your body to deal with stress more effectively if you do not eat properly? In the case of the latter, physical stress associated with injury and illness, and perhaps to a lesser degree, emotional stress, can lead to a greater need for proteins, vitamins, minerals and carbohydrates. Why does the body need certain nutrients when it is experiencing stress? One possible explanation has to do with the fact that when under stress, your need for certain nutrients increase because your body burns up stored nutrients at a fast rate. Therefore, to replace these nutrients you should eat a well-balanced diet of carbohydrates, vitamins, minerals and proteins. No one food group supplies all the nutrients needed; therefore, you have to eat a variety of foods in the recommended servings from the recognized five food groups. Apart from the possible (emotional) stress-nutritional relationship, there is also a stress-behavior relationship. Basically, when some people are under stress this can result in them eating more or eating less. Depending on the changes that take place, the results can range from nutritional deficiency to obesity. In terms of stress, a diet of high nutrient foods is very important. Poor nutrition all by itself can deplete needed energy.1 For example, it has been said the "Shortages of iron, vitamins B12 or folic acid, magnesium, protein and just about every other essential nutrient can lead to fatigue." It is important to note that food provides the body with energy, and it is calories - units of energy from food - that are "burned," just as gasoline is combusted in an engine to make a car move. How are calories "burned" in the body (a process that is called energy metabolism)? Nutrients are needed to burn calories. Some nutrients, for example, the B-complex, magnesium and zinc, act as catalysts for calorie burning. Experts suggest that many people are overfed and undernourished. This basically means that they get too much calories, but unfortunately, not enough of the nutrients that are needed to metabolize those calories. As mentioned before, stress increases cellular activity which, in turn, leads to nutrient usage. Nutrients that are commonly deflected by stress include the antioxidant Vitamin A, C and E, the B Vitamins and Minerals (e.g., zinc, iron, potassium and calcium). In a related manner, less food may be eaten during times of stress. The main reason being that the digestive tract may be somewhat upset, and the higher nutrients may compensate for lower consumption. For example, if you are experiencing stress in the morning, it has been suggested (Elizabeth Somer, author of Food and Mood") it is suggested that you eat a low-sugar breakfast, have complex carbohydrate snacks (e.g., fruits and crackers). Additionally, consideration must consider taking a magnesium supplement. Stress itself drains the body's cells of magnesium and, in turn, such magnesium deficits have the potential to increase stress-hormonal levels. A corollary factor related to the issue of nutrients is the need to drink lots of water, simply because water keeps the body well hydrated. Water also helps counteract stress by circulating needed nutrients around the body. It is recommended that 5-8 glasses of water be taken each day Tips For When You Are Eating Your attitude before and during eating influences how effective the food eaten is for your body. 1) Try to set time aside to enjoy your food and be sure to eat slowly, savoring every mouthful. Although the temptation is there, you should not eat while talking on the telephone, reading, or working. 2) The quality and quantity of the foods you eat may be related to certain disorders, notably depression. Depression was mentioned earlier as one of the signs that you are under stress, therefore, if you see that you are eating when depressed, try to do something different, such as going for a walk, calling a friend, exercising or watching a favorite television program. In essence, do something to take your mind off the food and, hopefully, from what is disturbing you. When you do eat, however, you should enjoy your food. Tips on Nutrition To Lessen Stress What you drink (e.g., alcohol, coffee) as well as what you eat (e.g., vitamins, minerals, carbohydrates, fats and protein) affects your mood. Therefore, you can improve your health by having a better understanding of which foods affect you and what kinds of foods to eat in managing your stress. 1) Vitamins and Minerals in your diet play a very important role in affecting your moods. Some examples follow: A deficiency in B vitamins, which are found in peanuts, tuna and kidney beans, can make you nervous, grouchy and depressed. Vitamin B12, which is found in soybean products, gives you energy; however, if there are insufficient amounts of B12, you may have trouble sleeping, feeling depressed and/or grouchy. Thiamin, which is found in soybean products, helps you feel calm, fight depression and sleep well. A deficiency in iron, which is found spinach and molasses, can make you feel nervous, forgetful and/or grouchy. 2) Fats, Carbohydrates and Protein: Generally speaking, fats slow you down and make you sluggish. Carbohydrates, which include pasta, bread and wheat, tend to calm you down. Low-fat proteins, which includes, meat, low-fat dairy products and fish, give you energy. Summary Tips: It is important to eat a healthy and balanced diet, especially when you are experiencing stress. Such a diet should include: complex carbohydrates (e.g., vegetables, whole grains and fruit); low-fat proteins (e.g., selected meat, fish and beans); and small amounts fats (e.g., olive, sunflower or other vegetable oils). Try avoiding "excessive" amounts of sugar, alcohol and coffee (caffeine), all of which contribute to your (negative) stress burden. Becoming An Educated Shopper: You should become an
educated consumer or shopper when
you go out to purchase food and
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related groceries. At supermarkets, for example,
you must read labels carefully to determine the contents and nutritional values
of the food products you buy. The simple message provided so far in this book is
that "you are what you eat." Knowing about and shopping for the right
foods to eat ensures quality caloric intake and balance. This defined caloric
intake and balance (see Food Pyramid) are crucial factors that keep your body
fine-tuned, so that it is a resource for coping with stress.
