SUPPORTING A HEALTHY STRESS RESPONSE

With everything going on in Australia and the world, it's easy to get carried away in the devastating news on a daily basis. Our bodies are genius in the adaptation to acute stressors and dangerous situations, however, if we are constantly exposed to alarm signals, stress and devastating news, our so well refined "fight-or-flight" or sympathetic nervous system response set us into a chronic setting. Ongoing stress, anxiety and feeling of helplessness impact our long-term health greatly and is associated with the onset of most chronic diseases. So, managing physical, emotional and mental stress is vital for our health and wellbeing [1].

What happens when we feel anxious or stressed?

1. Our Brain Chemistry changes: Our Neurotransmitter (or brain chemical) balance shifts and often our "happy" mediators, such as GABA, serotonin and dopamine levels are lower

2. Our Brain signals our Adrenal Glands to produce Cortisol and Adrenaline: Cortisol is our stress hormone, that is responsible for a rise in blood pressure and blood sugar regulation

3. Our sugar storage is broken down to supply energy: Our body, and especially the brain have a higher requirement for energy during a stressful situation, which results in a spike in blood sugar levels, which are used up rather quickly, leaving us with low blood sugar afterwards. This drop in blood sugar levels can aggravate our feeling of stress and anxiety [2]

What can we do to bring our body back into the "rest and digest" or parasympathetic state[3]?

LIFESTYLE:

• Exercise: Physical activity up to 3 times per week can help regulate cortisol and other hormonal changes that are involved in anxiety or stress. Walking, yoga, resistance training and cardio training are great ways to manage a healthy stress response [4].

• Breathe: Taking deep belly breaths to stimulate the parasympathetic nervous system and support blood sugar, cortisol and adrenaline, as well as neurotransmitter balance [5]. The 4 by 4 breath technique can help you reset your nervous system:

- Take a deep breath in, direct the air into your belly and count to 4

- Hold your breath whilst counting to 4

- Breathe out through your mouth on the count of 4

- Hold your breath whilst counting to 4

And repeat 4 times!

• Meditate: Also meditation is a way to calm your nervous system and restore the parasympathetic nervous system. Youtube and apps are usually great ways to start. Even 3 minutes a day can already make a great difference [6]. Meditation might also mean for you to just be mindful and only focus on the actual activity that you are doing at this moment. Going for a walk and listening to the birds or the cars, washing dishes with a deep focus on the movement of your hands, the smell of the soap and the temperature of the water, is also considered meditation :)

• Journal: Write down 3 things you are grateful for each morning. Brainstorm how you could improve your day and set yourself an intention for the day that can help you stay on track with your goals [6].

• Reach out! If you feel like you are struggling, talking to friends, family members and loved ones can be a great way to connect to people on an emotional level. AFter all, we are all connected by the experiences we as humans go through together. Although it may seem like it, you are not alone and it's absolutely normal to not feel okay. If you think you benefit from speaking to someone qualified to listen to you, that's fine and there is absolutely no shame!!

NUTRITION:

Of course, what we eat determines what our body has access to, to build structures, molecules and how it responds. During stressful situations, our body usually requires a higher amount of nutrients, to keep up with all the upregulation of body processes, initiated by the nervous and hormonal system as a response to a stressor. Because our body distributes its resources to the "most vital" organs and pathways, certain body functions do not receive full attention. One of those is the gut and the digestive processes. During stress, our body does not produce as many digestive enzymes and stomach acid (HCl) to adequately break down your food, which can lead to all sorts of issues, but primarily reduces the breakdown and uptake of the so vital nutrients. With the reduced availability of nutrients, combined with the higher demand, the body often struggles to keep up. In this time of need, some nutrients are especially important to help restore a healthy balance through those stressful times [1;15].

Crucial Nutrients to support a healthy stress response:

• Magnesium: supports to calm the nervous system and balances high requirements [7]

• Zinc: cofactor in the neurotransmitter synthesis [8]

• Taurine: supports GABA production and calms the nervous system [9]

• Vitamin C: restores adrenal reserves and healthy cortisol production, anti-inflammatory [10]

• B-vitamins: restores adrenal reserves and healthy cortisol production, support energy [11]

Nutritional Strategies for stress support:

• Eat your protein: 1.2-1.4g of protein per kg body weight helps to supply the body with necessary building blocks. It also helps to balance your cortisol and blood sugar levels. The amino acids (that make up the protein) are used to produce neurotransmitters that can calm the nervous system. Protein sources are also rich in minerals, that assist in neurotransmitter production [12].

Food sources: meat, legumes, nuts and seeds, soy products, tofu

• Choose quality carbs: Carbs that naturally contain a lot of fibre are broken down and taken up more gradual than carbs without fibre. This means, our body receives its energy more steady and gradual, which improves the efficacy of metabolic pathways, making us feel better. Complex carbs also contain B-vitamins, that support our energy, calm the nervous system and are restorative for our adrenal glands [16].

Food sources: whole grains, legumes, nuts and seeds,

• Swap the second cup of coffee to green tea: Caffeine from coffee can further stimulate our sympathetic nervous system (stress) and might worsen our anxiety and stress level. Green tea on the other hand contains a plant compound called ECGC, which is shown to be able to bind to GABA receptors and improve mood [13].

Food sources: green tea, matcha

• Include oily fish into your diet: The omega 3 fatty acids that fish contains, are highly anti-inflammatory, support mood and calm the nervous system [14].

Food sources: salmon, mackerel, tuna, herring, and sardines, nuts & seeds, olive oil

• Eat the rainbow: It's true, I am sure you have heard of this by now. The colourful fruit and vegetables are not only rich in minerals and nutrients, but also in secondary plant compounds, such as polyphenols, that are highly anti-inflammatory and help navigate many body processes [15].

Food sources: dark cacao, grapes, blueberries, plums, strawberries, spinach, pomegranate, carrot, eggplant, blackberries

References:

[1] A. Mariotti, ‘The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication’, Future Sci. OA, vol. 1, no. 3, p. FSO23, Nov. 2015, doi: 10.4155/fso.15.21.

[2] ‘Brain Physiology and Pathophysiology in Mental Stress’. https://www.hindawi.com/journals/isrn/2013/806104/ (accessed Mar. 07, 2022).

[3] A. Chiesa and A. Serretti, ‘Mindfulness-Based Stress Reduction for Stress Management in Healthy People: A Review and Meta-Analysis’, J. Altern. Complement. Med., vol. 15, no. 5, pp. 593–600, May 2009, doi: 10.1089/acm.2008.0495.

[4] E. M. Jackson, ‘STRESS RELIEF: The Role of Exercise in Stress Management’, ACSMs Health Fit. J., vol. 17, no. 3, pp. 14–19, Jun. 2013, doi: 10.1249/FIT.0b013e31828cb1c9.

[5] L. Varvogli and C. Darviri, ‘Stress Management Techniques: evidence-based procedures that reduce stress and promote health’, Health Sci. J., vol. 5, no. 2, p. 16, 2011.

[6] ‘Frontiers | The Effects of Meditation, Yoga, and Mindfulness on Depression, Anxiety, and Stress in Tertiary Education Students: A Meta-Analysis | Psychiatry’.

https://www.frontiersin.org/articles/10.3389/fpsyt.2019.00193/full (accessed Mar. 07, 2022).

[7] G. Pickering et al., ‘Magnesium Status and Stress: The Vicious Circle Concept Revisited’, Nutrients, vol. 12, no. 12, p. 3672, Nov. 2020, doi: 10.3390/nu12123672.

[8] M. A. Petrilli et al., ‘The Emerging Role for Zinc in Depression and Psychosis’, Front. Pharmacol., vol. 8, p. 414, Jun. 2017, doi: 10.3389/fphar.2017.00414.

[9] G.-F. Wu et al., ‘Antidepressant effect of taurine in chronic unpredictable mild stress-induced depressive rats’, Sci. Rep., vol. 7, p. 4989, Jul. 2017, doi: 10.1038/s41598-017-05051-3.

[10] ‘The role of vitamin C in stress-related disorders - PubMed’. https://pubmed.ncbi.nlm.nih.gov/32745879/ (accessed Mar. 07, 2022).

[11] ‘A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and “At-Risk” Individuals’. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770181/ (accessed Mar. 07, 2022).

[12] I. of M. (US) C. on M. N. Research, Amino Acid and Protein Requirements: Cognitive Performance, Stress, and Brain Function. National Academies Press (US), 1999. Accessed: Mar. 07, 2022. [Online]. Available: https://www.ncbi.nlm.nih.gov/books/NBK224629/

[13] ‘Effects of Epigallocatechin Gallate on Behavioral and Cognitive Impairments, Hypothalamic-Pituitary-Adrenal Axis Dysfunction, and Alternations in Hippocampal BDNF Expression Under Single Prolonged Stress - PubMed’. https://pubmed.ncbi.nlm.nih.gov/30273101/ (accessed Mar. 07, 2022).

[14] K. W. Lange, ‘Omega-3 fatty acids and mental health’, Glob. Health J., vol. 4, no. 1, pp. 18–30, Mar. 2020, doi: 10.1016/j.glohj.2020.01.004.

[15] Q. Huang, H. Liu, K. Suzuki, S. Ma, and C. Liu, ‘Linking What We Eat to Our Mood: A Review of Diet, Dietary Antioxidants, and Depression’, Antioxidants, vol. 8, no. 9, p. 376, Sep. 2019, doi: 10.3390/antiox8090376.

[16] T. S. S. Rao, M. R. Asha, B. N. Ramesh, and K. S. J. Rao, ‘Understanding nutrition, depression and mental illnesses’, Indian J. Psychiatry, vol. 50, no. 2, pp. 77–82, 2008, doi: 10.4103/0019-5545.42391.