“Does
nutrition impact stress?” or “Does stress impact nutrition?”

 Well, the answer is yes to both. Chronic
stress can impact our body’s metabolic needs, resulting in more uptake and
excretion of nutrients and exacerbating the deficiencies that already exist. Our food choices get altered causing food cravings
thereby disturbing the gut health. It is important
for us to look at ways in which nutrition can be used to support the body
during times of stress, increasing resilience, building strength, and
re-equipping the body with depleted nutrients. Our mind and body have an interconnected mechanism which are made up of
5 elements – physical, mental, spiritual,
intellectual, and emotional. An imbalance in one of these can result in a
spill-over effect leading to the toppling down of other elements. We can make this work in our favor too, by mastering the art
of regulating one of these which can lead to a dynamic change in the others. One of the starting points for this can be focusing
on physical health.

And how
do we do that?

The key
to manage the imbalance is to concentrate on our cortisol levels. Cortisol,
otherwise known as the stress hormone, is elevated when we experience
heightened anxiety or stress, and it is lowered when we are in a relaxed state.
When cortisol levels rise, all the body’s energy goes into handling the
stressor instead of regulating other bodily functions like the digestive and
immune systems. Cortisol levels also affect the hunger hormone called ghrelin, which is
an appetite-inducing hormone, leaving it confused and emanating false signals
to binge eat.

Studies
indicate that an informed choice of nutrient intake can support individuals
experiencing stress by reducing the markers of psychological and physiological
burnout, leading to decreased cortisol levels.

 Here are some practical tips on food ingredients
to normalize cortisol and regulate stress levels.

• Vitamin C: An important one, known to prevent damage to the cells of the
  body and internal system.

Pro-tip: Start your day with an orange, chew
on Indian gooseberries (amla), and include lemon water or infused lemon water.
Experiment with vegetables like cabbage, broccoli, and capsicum.

• Complex carbohydrates: Oats are a great combination of complex
  carbohydrates and fiber that helps to keep hormones balanced and sugar levels
  in check.

Pro-tip: A cup of oats in warm milk for
breakfast works wonders. You can try out millets like bajra, jowar, and ragi.

• Omega 3 fats: Not all fats are bad fats! A few known as mood boosters
  like walnuts, almonds, and avocado help combat stress.  

Pro-tip: While you can include these in your
daily diet keep the portion size in check.

• Probiotics: Numerous Research has concluded that lactobacillus present
  in foods like curd, yogurt, and fermented milk beverages relieves stress and
  mood disorders and are known to keep the gut health
  intact. 

Pro-tip: Gut health has a strong connection
with mental health.

It is
well concluded and understood that a healthy diet including plenty of fresh,
local fruits and vegetables, whole grains and complex carbohydrate-based
cereals, millets, and probiotics helps regulate the stress hormone in the body.

Remember that you are in-charge of your life. Take time to listen
to your body to figure out the balance and imbalance. In case of frequent
panic attacks or anxiety, it may be worth seeking professional support.