In any stressful situation, including a war, our adrenal glands and nervous system send signs to the rest of the body to get ready for a physical response. Many symptoms are experienced when it’s under stress – such as an increased heart rate and heavy breathing– stem from a surge of stress hormones in the body and are part of the physiological responses designed to ensure our survival.
The role of stress hormones is to allow our body to utilizeits full capabilities. They reduce the strength of pain we feel, charge up the muscles and activate all the resources which can be gathered from the body.
For example, sugar is released into the bloodstream, sugar levels increase, the urinary system stops, the heart rate increases, and even our salivary glands stop functioning and this is the reason why people may feel their mouth is dry when they’re extremely nervous,
The more exposure we have to these stress factors, the more intense and frequent our physiological responses become, until we constantly feel on edge. For those experiencing long periods of stress and their parallel bodily responses, the tension can lead to a medical problem.
The effects of stress manifest in both the mind and body. For example, stress impact on the mind can result in mood swings, anxiety and loss of focus.The somatic effects may include nausea or an upset stomach, muscle tension, fluctuations in appetite, increased heart rate, insomnia and elevated blood pressure.
These are the initial symptoms which signal stress and if it’s not managed or treated effectively, then it can become chronic and lead to more severe damage over time, such as the development of long-term health conditions, cardiovascular issues, diabetes and depression.
Generally, people who follows a healthy and balanced diet will experience less stress than people who consume a poor diet. The strain on the digestive system is high with a poor diet consumption.
Nutritional strategies and some foods can help to improve resilience to stress and help to calm the nervous system. Some foods may help to lessen the cortisol stress hormone, ease digestive activity, balance dietary deficiencies that affect mental functions, provide more resources for creating neurotransmitters (nerve conductors) in the brain which reduces anxiety, and thereby improve our overall response to stress.
The best overall strategy to reduce stress is a healthy diet which includes a high intake of fruits and vegetables, legumes and whole grains, a long with moderate consumption of healthy animal-based protein sources, including poultry, lean meats and seafood.
By consuming fresh fruits and vegetables will provide a high amount of nutrients and minerals, which are very important when the body is experiencing stress and needs more nourishment than usual. Try to consume a variety of vegetables to gain a certain amount of vitamins and minerals, focusing mainly on foods which contains vitamins from groups C, B and magnesium.
Magnesium can help to reduce stress in many ways. Such as, it contributes to muscle relaxation and acts as an inhibitor in the nervous system’s stress response. Maintaining certain levels of magnesium, especially in times of stress, is crucial for a healthy stress response. Studies found a connection between mental stress, stress symptoms and low magnesium levels in the body.
Consuming whole and unprocessed carbohydrates such as whole grain bread, quinoa and brown rice will help to increase serotonin levels – the hormone that improves our mood, making us feel happier and more relaxed.
Low levels of serotonin in the body are connected to anxiety, depression and poor sleep quality; therefore, maintaining the balance of this hormone is a key to deal with stress.
A study on stress and nutrition shows that calcium may help to reduce certain response symptoms, such as anxiety and muscle tension. Therefore, by including many calcium-rich foods, such as yogurt, cheese, tahini and sardines could be beneficial. consuming these foods in the latter part of the day can aid in body’s calcium absorption.
