Combating and Relieving Stress through Food - Courtney Holmberg ND

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Combating and Relieving Stress through Food

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Believe it or not, the foods we eat play an
important role in helping our bodies manage our
stress levels.

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During periods of time in which we feel
overwhelmed with stress, it is easy to turn to
comfort foods like ice cream, sugary sweets,
chocolate, deep fried foods, pizza, and others
that make us feel good.

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Well interesting enough, the foods we consume
have a direct impact on the neurotransmitters our
bodies eat.
Why do we crave these things, you might ask?

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For example, eating dietary sugars and starches
raise serotonin levels, giving you the temporary
sensation of feeling calm and relaxed.

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Furthermore, the pleasure in doing so promotes
dopamine release, which stimulates our reward
system, and explains why the more sugar you have,
the more your body will continue to crave it.

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However, the problem with comfort foods is
while they initially bring a brief moment of
relief, they do not last.

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Instead of reducing the stress, these foods can
make us feel tired and lethargic by spiking or
insulin and cortisol levels, which ultimately
directly impact the levels of stress we are
experiencing.

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Furthermore, consuming large quantities of
comfort foods during high levels of stress can
cause a drastic increase in bad cholesterol
levels, increase our blood pressure, and create
long-term risks associated with heart disease and
heart attacks.

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So when you are feeling overly stressed, rather
than consuming your favourite comfort foods,
its best to turn your attention to
stress-reducing foods that are good for the body.

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Choosing the right foods can help increase the
levels of serotonin, without spiking cortisol.

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You should also include foods that boost your
immune system response, as increased stress for
prolonged periods weakens immune responses,
resulting in more frequent periods of illnesses.

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You should avoid simple carbohydrates, like
sugar, because it is quickly digested by the body
and only provides short-term calming effect.
The Dos and Donts

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Instead, choose complex carbohydrates because
these foods provide the same calming effects as
sugar, but last longer because they take longer
to digest. Some of the foods considered complex
carbohydrates include

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- Oatmeal- Starchy Vegetables sweet potatoes,
carrots, turnips, squash- Lentils- Beans
Legumes

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For sweet treats, consider citrus fruits, like
oranges and grape fruits, that are high in
Vitamin C. Vitamin C not only helps the adrenal
glands to reduce stress levels, but also has
added benefits for the immune system.

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If you feel lethargic or are experiencing an
increase in the frequency and duration of
headaches, along with elevated stress levels,
this often indicates you are not getting a
sufficient amount of magnesium in your diet.

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Magnesium is found in green, leafy vegetables,
such as spinach. You will also find magnesium in
salmon and soybeans, so you have several options.

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Additionally, salmon (and other darker meat fish)
are considered a good source of Omega-3s, which
are great for controlling spikes in the hormones
that cause stress and at the same time,

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help reduces risks of heart attack, heart
disease, pain syndromes, depression and PMS.
Remember to always source wild fish, or use
supplements.

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Sugar cravings can sometimes mean youre not
getting enough fat in the meal prior.
Bonus tip

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Up your fat intake to offset these cravings.
Increasing the amount of vegetables in your daily
diet can help combat energy crashes throughout
the day.

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To get the most benefits from veggies, try to
sauté them lightly or steam them vs boiling or
frying them.

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Lastly, stay away from high sugar fruits, like
bananas and tropical fruits. While the sugar is
natural, it still spikes insulin (and ultimately
cortisol) the same way refined sugar will.

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Always aim to eat fruits with a high fiber food
like oat bran or flax, as it helps to offset this
effect.

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For natural health tips for fighting increased
stress levels, please feel free to contact
Toronto Naturopathic Doctor, Dr. Courtney
Holmberg, at 647-351-7282 to schedule a full
health assessment today!
Source - http//www.courtneyholmbergnd.ca/blog/co
mbating-and-relieving-stress-through-food

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  647-351-7282