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Ever wondered what does stress actually does to your body's over wellbeing? Nutritionist and Lifestyle Educator, Karishma Chawla, explains how to cope up with stress during lockdown.

Being constantly surrounded by the news of COVID-19 and practicing the basic measures of social distancing, the uncertainty of future does seem to cause a lot of stress. When the body is undergoing stress, low stomach acid, due to low HCL production and digestive enzymes, stops releasing. Oxygen in the blood is diverted to the muscles instead. Your digestion is put on hold. Hence, eating at this time when digestion is compromised can be very stressful for the gut and lead to bloating, gas, heartburn, to begin with! Not only this, but stress can also deeply impact the following as well as :

Weight: During stress, there is an increase in cortisol increasing visceral fat, the dangerous kind of fat! Contributing to depression and taking in more calories.

Food allergies and intolerances: It releases chemicals including histamines which intensifies food allergies. Also, when cortisol is high, the body can get sensitive to various foods.

Blood sugar: Chronic stress prevents the body from secreting insulin, hence leading to high blood sugar levels and this can set the body for insulin resistance.

Inflammation: Stress creates inflammation, and inflammation results in more stress. It makes it more difficult for the body to absorb nutrients. Also, inflamed cells are resistant to burning giving rise to higher fat percentage and together, to anxiety and depression.

Microbiome: The more stressed one is, the less healthy bacteria exist in the gut.

Immunity: Cortisol suppresses immune function. During acute stress, the immune function is enhanced but during chronic stress, it is suppressed.

HOW TO MANAGE YOUR DIET DURING STRESS?

The stress management diet has 4 elements

1.) Reduce the source of stress or have a perception shift: Perception shift helps positive thoughts override the negative ones and preventing the body of being in a constant state of stress.

2.) Diet:

Crowd out sugar, caffeine, and alcohol- These are usual picks at the times of stress but the comfort is psychological, they actually make us feel worse! Caffeine and other stimulants can stress the body and heighten its response to whatever is already going on. So, if you’re anxious, caffeine can make you more anxious. Similarly, sugar feels calming at the beginning, but is usually flowed by a dip! The same goes with alcohol!

Say no to junk food as these create inflammation, suppressing the body’s immunity, energy, and creating brain fog.

Avoid any food that one is intolerant to during stressful times when the body is stressed, it releases histamines which can worsen the response to allergies and intolerances.

The key is balance! Consider eating every 2-4 hours, consuming whole fruits and vegetables, and eating on a schedule. Eating complex carbohydrates like whole grains, legumes, high fiber fruits, and veggies would be beneficial.

Ensure prebiotics and probiotics in foods and supplement form. Hence, fermented veggies and soluble fiber in the form of fruits, veggies, and whole grains come in play. Having a healthy gut can help the body handle or modulate stress. A robust microbiome allows for proper digestion of nutrients which can build up in the body that are depleted during stress.

3.) Herbs and supplements: Basil – rich in antioxidants and vitamin c, helps the body protect against stress. Can add these leaves in herbal tea or chew few leaves in the morning. -Glutathione – helps to repair the gut lining. -Chamomile- has a calming effect, can have as a tea at night.

4.) Exercise: We know that high-intensity workout is best for losing fat and building muscle. But when the goal is strengthening and activating the parasympathetic system, the best results come from calming practices such as Tai chi and Yoga. These fluid movements and breath focus practices are meditative and grounding and can bring the body in a relaxed state. Additionally, light aerobic exercise is good for the immune system.

COPING UP WITH STRESS

The kind of food we eat affects our mood and at times when we feel a sudden dip in our energy levels, it may be because of not eating right! Hence, we must consume those soul foods that lift our spirit and enhance mental health. When we choose to have the right ingredient, it boosts our mood into positivity and strengthens our ability to manage or cope up with stress!

1. Refined and processed foods lead to fluctuation in blood sugar levels. This leaves us feeling low on energy and mood swings. It would be wise to consume whole grains and legumes that help us feel better. Don’t forget to dump the junk foods.

2. Vitamin B6 also known as pyridoxine helps in improving our moods. It is found in spinach, oats, avocado, walnuts, and salmon.

3. Vitamin B 12 is again an important feel-good vitamin. Healthy B12 levels help you feel good. It helps to combat depression. Its sources are salmon, yogurt, and eggs.

4. Dopamine plays a major role in the control of emotions and moods such as feelings of pleasure, motivation, drive, and the joy of being rewarded. Exercise supports improvements in dopamine levels. Hence, lifting weights along with aerobic workouts never lets you down.

5. Eating good nuts with essential fatty acids like walnuts and almonds are beneficial.

6. High-quality protein like eggs, lean chicken, fish, skim milk, and skim milk foods products are building blocks for a mood-boosting diet.

7. Including high fiber foods in your diet reduces the sweet cravings and dips in the mood.

8. Serotonin is also known as a mood regulator that promotes positive and happy thoughts. Its sources are walnuts, bananas, pineapple, kiwi, plums, and tomato.

9. Foods rich in tryptophan are also beneficial as it can be converted to serotonin. Its sources are milk, curd, paneer, fish, and chicken. It is also found in oilseeds like pumpkin seeds, sesame seeds, flaxseeds, walnuts, soybean, oats and whole eggs.

10. Adequate sleep, water status, and stress management techniques like yoga, meditation, sport, dancing, or pursuing a hobby goes a long way to cope up with everyday stress.

Take away: stress is actually beneficial for the body. It nurtures growth and inspires you. The belief that stress is negative makes it ugly. The trick is to have a deeper understanding of stress and changing our relationship with stress! Stay safe!