Stress and nutrition - what's the link?

Can chronic stress affect your nutritional status?

Our bodies have a finely tuned stress response which is highly effective at protecting us from perceived danger. However, if your stress becomes long-term and chronic, it can disrupt a whole array of your body’s functions. Consequently, you may experience nutrient imbalances and be driven to make poor dietary choices that can have significant implications for your long-term health.

Nutrient depletion

Chronic stress triggers the release of cortisol, a hormone that can deplete vital nutrients, such as magnesium, iron, zinc, vitamin C, and B vitamins. These nutrients are crucial for energy production, immune function and further stress regulation. Ongoing deficiency in these vitally important vitamins and minerals may leave you feeling fatigued and anxious. It can also compromise your immune system, making it harder for you to fight viruses.

Increased cravings and poor dietary choices

You may recognise that ongoing stress often leads to emotional eating, possibly increasing your cravings for high-fat, high-sugar, and highly processed, less nutritious foods. These comfort foods often provide temporary relief but may ultimately contribute to weight gain. They are also known to drive ongoing inflammation which research consistently links to a range of significant illnesses and diseases, including cardiovascular disease and type-2 diabetes. Additionally, if you find yourself overconsuming these foods, it may be at the expense of more nutritionally balanced alternatives.

Digestive disruptions

Stress can affect your whole digestive system, as we know it may alter your potential to break down food and move it through your gut. As a result, you may experience symptoms such as bloating, constipation and reflux. It can also reduce your ability to release a wide range of vitamins and minerals from your food, affecting your overall sense of well-being.

Some simple tips for reducing stress:

·       Make time every day for strategies that have consistently be shown in research to help reduce stress. These include exercise, meditation, time in nature and getting adequate sleep.

·       Incorporate lots of wholefoods in your diet but don’t be afraid to use quality convenience foods. Examples include pre-chopped or frozen fruit and vegetables and tins, or pouches of wholegrains, pulses and beans. Food preparation needn’t add to feelings of stress.

·       Take time to sit and eat mindfully. This will not only enable your digestive system to break down your food and release vital nutrients but will help you connect with and enjoy your food more.