“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.