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Writer's pictureSamii- BHSc- Naturopathy

Nutrient depletion and stress- Replenishing your resilience.

Updated: Oct 31, 2023


Nutrients, support, stress

Stress, whether it’s physical like extreme temperature changes and life threatening events or psychological like having an argument with a loved one or sending that dreaded email to your boss, it is perceived by the body in the same way, setting off a cascade of physiological changes. Unfortunately for us our nervous system hasn't evolved to the point of understanding if our stressors are life threatening and require real world action or if they are emotional and in our mind.


Whether your stress is large or small, whether it's you're about to be in an accident or you've had an argument with your dog, your body still sets off a cascade of signaling and hormonal releases that lead to an increase in cortisol and adrenaline. These hormones then trigger an increase in heart rate and blood pressure and a decrease in energy to your digestion, reproduction and immune systems- essentially preparing our body’s to ‘fight or flight’ our way out of the life threatening event. And don't get me wrong, when we are in an acute stressful state this response is perfect and very necessary, but it's when we get chronically stuck in this perceived state of stress that we start to see problems. If you are someone who struggles to calm and 'unwind' yourself after a stressful event or a stressful day, someone who is always switched on and on the go, your body can get trapped in this hyper awareness, hyper switched on state, which is very taxing on the body and can only last for so long before your body depletes and exhausts itself.


The nutrient stress link

During times of stress your body’s nutrient stores are rapidly depleted due to the increased demand to keep you functioning and to support the above cascading actions. At the same time, as your body is in a fight or flight state or sympathetic dominance, your digestive ability is decreased, reducing your nutrient absorption. Plus when we are in a stressy state and exhausted we tend to reach for quick, low nutrient energy fixes in the form of sugar, caffeine, alcohol or processed carbs, which further depletes nutrient reserves and contributes to exhaustion, poor moods and crappy sleep.


Utilising nutrition to help replenish your stress resilience

One of the best ways to begin to support your body and mind during times of stress is increasing your consumption of colourful, nutrient dense foods and focusing on replenishing the most rapidly diminished nutrient stores from the body. Below are the top 5 nutrients that I recommended to help support and nourish your body during times of stress;


Magnesium Magnesium is a co-factor and stimulator for around 300 enzyme processes in the body and is essential for the management of stress. Unfortunately, in times of stress our body will quickly ‘dump’ magnesium into your system to improve your stress adaption, which rapidly deplete your stores. In times of acute stress this is beneficial, in chronic stress this is detrimental. In turn, magnesium deficiencies have also been linked to an increase in stress and other mental health presentations. Magnesium is also known as one of our ‘rest and restore’ minerals due to its influence on GABA, our ‘calming’ neurotransmitter and its effects on the physical body; relaxing and releasing our muscles. Some great sources of magnesium that you can begin to add into your everyday include cacao, almonds, cashews, brewers yeast, cocoa, cod, eggs, figs, kelp, leafy greens, legumes (ensuring they are pre-soaked to aid digestion), lima beans, molasses, parsnips, seeds & soy beans. If supplementation is required aim for Magnesium glycinate.

B’s B vitamins, especially B6 and B12, are important cofactors for energy and neurotransmitter production. They help to support and nourish the nervous system and improve your body’s ability to adapt to stressors. Unfortunately as B’s are also water soluble they aren’t stored in the body and need to be replenished regularly. B vitamins can be found in whole grains (brown rice, barley), legumes (beans & lentils), lean meats, dark leafy green vegetables (broccoli, spinach, kale, beet greens), avocados, bananas, citrus fruits, eggs & nuts. Vitamin C This well known immune nutrient is also your adrenals super food. It plays an important role in the production and regulation of cortisol and is again, rapidly depleted in stress. Also similar to B vitamins, vitamin C is water soluble and is unable to be produced within the body, therefor dietary sources or supplementation can be highly beneficial. Blackcurrants, berries, citrus fruits, kiwifruit, guava, pineapples, tomatoes, broccoli, sweet potatoes and capiscums are all great sources of vitamin C.

Zinc

Zinc plays an important role in the stress response, helping to stabilise cortisol levels. It is also a co-factor for neurotransmitter function. Deficiencies have been shown to result in an increase in pro-inflammatory cytokines and plasma cortisol and is also associated with mood disorders including anxiety, depression, hyperactivity and rapid mood changes. Herrings, oysters, beef, lamb, brewer’s yeast, mushrooms, capsicum, sunflower, hemp & pumpkin seeds, legumes & whole grains are all good dietary sources of Zinc.


Proteins

The amino acids from protein are required for production of the hormones and neurotransmitters that are required for your stress response, mood regulation and many other processes in the body. Protein helps to stabilse your blood sugar, which during times of stress can be really important as stress triggers release of sugars into the bloodstream to produce needed energy. In chronic stress this high blood sugar can cause extra problems in the body and lead to insulin resistance and weight gain. Think meat, eggs, chicken, fish, legumes, nuts, seeds, soy & quinoa.


As much as reaching for the sugary snacks, another coffee or stopping for fast food is the quickest way to get that energy burst- its probably doing more harm than good and only providing short-lived energy. Aiming for colourful, fruits & Vegetables and whole foods that are nutrient dense and provide a slow but steady release of energy are going to be much better for supporting what your body and mind actually needs!


Also eating more mindfully; slowing down, eating without distractions and actually chewing your food thoroughly can be highly beneficial.


Thanks for reading beautiful human! Samii BHSc- Naturopathy Sacred Natural Health Founder. Disclaimer: The information provided in this blog post is for educational purposes only and should not replace professional medical advice. Always consult with your health practitioner before making any changes to your treatment.



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