5 Nutritional Tips to Protect Against Stress

How Does Stress Affect Nutritional Needs? Stress increases our need for more nutrients. Some essential vitamins are needed such as B vitamins and vitamin C, and also minerals like magnesium. Brain and nerve cells need these essential nutrients to keep the body and brain working well.

When we encounter stressful situations, our eating habits may change to not eating or eating less food; overeating, especially on high-sugar, hight-fat foods; using caffeine to cope; or irregular eating times. Any of these patterns can result in a lack of essential nuitrients.

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Decreased nutrients compromise the function of the body and the brain, which can further increase stress because we don't function as well without the proper nutrients.

Here are 5 nutritional tips to protect against stress:

1) Eat meals at regular times, and don't skp meals, even if you are short on time or lack an appetite. When you eat at regular times, you are less likely to eat snack foods high in fats and sugar.

2) Eat complex carbohydrates like whole-grain bread, beans, vegetables, and fruits. These foods help keep your blood sugar more stable, which affects mood and brain health.

3) Choose healthful fats like nuts, seeds, avocados, olives, and olive oil for the essential fatty acids needed for brain and nerve function.

4) Start your day with a hearty breakfast of whole-grain cereal, fruit, and nuts. Your body and brain will have the right fuel to better meet the demands of the day. And if you will be short on time in your day, make a quick lunch from healthy leftovers or a sandwich made with whole-grain bread and hummus or peanut butter, along with some fresh veggies and/or fruit.

5) Drink plenty of water throughout the day. Carry a water bottle with you to stay hydrated. Water improves the transport of nutrients and oxygen to the brain so you feel more alert, think more clearly, and have more energy.

Nutrition choices can help protect your body and brain during stressful times.

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