Many people suffer stress today without being aware. The workload and the accelerated pace in which we live even in our leisure time, subjects us to a state of continuous alert from which it is sometimes difficult to get out.

We understand stress as the response that a person gives to face a very demanding situation, which exceeds their personal resources.  It is a natural response that serves our body to become alert to a dangerous situation. It is of great help to us. However, when this answer appears at any time or we cannot control it, it can represent a problem.

Pathologies associated with stress

Although stress has a close relationship with the nervous system, its effects extend to many more aspects of our health. The effects derived from stress go through anxiety, loss of sleep and motivation. Loss of memory and decision-making capacity. Our immune system is also affected. It weakens and this exposes the body to numerous infections.

Vaccines have even been shown to be less effective in people under stress. Even cardiovascular effects have been observed such as increased blood pressure, heart rate, and metabolic alterations that produce modifications of blood fat (cholesterol and triglycerides) and blood glucose (at night), increased umbilical circumference and weight in general.

At the nutritional level it has been observed that lack of appetite can lead to situations of malnutrition.  In addition to intestinal problems such as irritable bowel, ulcers, diarrhea and vomiting that can condition the absorption of nutrients.

Nutrition and stress

Stress has 3 important symptoms for nutritional status:

  • Lack of appetite that can lead to situations of malnutrition.
  • Problems at the intestinal level: irritable bowel, ulcers, diarrhea and vomiting that can condition the absorption of nutrients.
  • Metabolic alterations: hypercholesterolemia, hypertriglyceridemia, reactive diabetes…

All these are negative factors for the evolution of the situation, since the person with stress only sees that it gets worse. You must be very strict in your habits to achieve improvements and avoid relapses. While it is true that the treatment must be psychological, complementing it with sport and food can be beneficial for evolution.

Dietary Guidelines

When we focus a diet on a person with stress, the guidelines are very similar to any balanced diet, in which special importance should be given to the presence of fruits and vegetables, have a varied contribution of quality cereals, legumes, nuts, meat and fish, and avoid the consumption of ultra-processed:

  • Free of ultra-processed foods and unhealthy processed fats (such as margarines).
  • Free of excitants (coffee, cocoa, cola, spicy dressings…). Cinnamon, although considered an exciting spice can be very beneficial in the treatment of stress.
  • Free of toxins such as alcohol or tobacco.
  • Low in salt: you should reduce the consumption of salt, sausages, precooked dishes, concentrated broth tablets, dressings, sauces, cookies and breakfast cereals, etc., as they can collaborate with the increase in blood pressure. Hypertension is a side effect of stress that can also worsen the situation by generating more anxiety in the individual.
  • High in “healthy” fats: omega 3 fats have proven positive effects against numerous nervous disorders. They are present in olive oil, oily fish, avocado, nuts, seeds,…
  • Rich in polyphenols, as they have positive effects in the treatment of depression and anxiety. In addition, they prevent the appearance of high blood pressure, hypercholesterolemia,… An example is resveratrol, present in red fruits such as red grapes, blueberries … It is concentrated mainly in the skin. Brightly colored fruits in general are a good source of polyphenols.
  • Include anti-inflammatory foods such as beets, turmeric, oatmeal or foods rich in omega 3.

But in addition, there are certain foods with beneficial effects on anxiety and stress, in addition to those named in the previous point, which we should increase within our diet:

  • Chickpeas: they curb irritability and are a natural antidepressant thanks to the lithium salts it contains. Lentils improve nervous tension.
  • Almonds: rich in B vitamins, including folic acid (B9). They balance the nervous system, help reduce stress and improve mood.
  • Garlic: it should be consumed raw to take advantage of all its benefits (spread on bread or sauces such as mojo). Helps reduce stress and depressive processes. Improves mood.
  • Turmeric: a natural colorant. We find it in commercial preparations such as paella coloring although this format is not as healthy as if we mix the spices ourselves at home (garlic, bay leaf, saffron, black pepper, turmeric). It is also part of the mixture of oriental spices known as ‘curry’. Numerous studies have shown turmeric’s ability to reduce stress, improve irritability and anxiety, and modulate depression. It should be consumed with foods rich in phospholipids such as eggs or nuts to take advantage of their properties. Recent studies have observed benefits of its use in conjunction with ground pepper. The consumption of curry can be a good way to ensure the use of its properties.
  • Blueberries: their regular consumption helps reduce the negative effects produced by stress and the production of free radicals.
  • Green tea: its compounds help alleviate the negative effects produced by psychological stress. In addition, several of its components act by inhibiting the negative effects of caffeine on the nervous system.