* H E A L T H * : USING NUTRITION TO REDUCE STRESS

The essential question is, who amongst us doesn’t experience stress? All of us do, and most of the time it is a result of emotional tension. If stress used to be a productive and evolutionary necessity for our survival, it seems that today, we are in more danger than protection from the stress levels in the contemporary era.

Stress is a primal response from the body. This is related to our basic fight or flight response that allow our instincts to take over in critical situations where your life may be threatened. Stress is the first step to the arousal of these physiological responses. Blood flow is increased to the areas that would help an escape or confrontation. The major hormone that is released is called, cortisol. One of the physical reactions affected by the rise in cortisol levels is the blood sugar levels, which increase to fuel the body’s energy in preparation for the fight or flight response.

Cortisol is secreted from our adrenal glands and is responsible for our ability to cope with physical and emotional stress. However, overly high cortisol levels are unhealthy, and are linked with cases of insomnia, depression, anxiety, fatique and more. This can happen if the source of stress has not been removed, and can eventually lead to sickness. Thankfully, medication is not the answer. This hormone can be mediated naturally, starting with a change in diet.

Here are some of the best ways to deal with stress and manage cortisol levels:

1. MAGNESIUM: ALMONDS, AVOCADOS, SOYBEANS, QUINOA, CASHEW NUTS—Eat foods rich in magnesium, as it is an important mineral to the nervous system and for the production of serotonin, which affects our mood.

2. SLEEP: Go to sleep by 10PM. Research has shown that if you stay up past 10PM, your cortisol levels can rise significantly, thus, causing insomnia.

3. VITAMIN B: WHOLE GRAINS, OATS, NUTS, ALMONDS—Eat foods rich in vitamin B as it is important for maintaining the functions of the nervous system and for improving our ability to cope with stress. It also helps in digestion of carbohydrates and supports cellular energy production.

4. AVOIDING SUGARS –Do not consume too much sugar and processed carbohydrates

5. OMEGA-3 FATTY ACIDS: FISH, FLAX, WALNUTS, CHIA SEEDS—Eat these foods that contain omega-3 because they help lower cortisol levels.

6. JUST BREATHE: Allow yourself to relax and practice deep breathing exercises five times a day for five seconds each time. You will be surprised with the outcome. Sometimes slowing down and simply breathing can be beneficial to your health.