We all talk about feeling stressed, especially around the holidays, but few of us know what’s actually happening in our bodies when we get “stressed out”.
Being constantly alert and chronically stressed can overstimulate the immune system and lead to inflammation, which is the underlying process of chronic diseases like heart disease, hypertension, and diabetes. The top 3 foods that aggravate stress and promote inflammation – sugar, caffeine and alcohol – are the cornerstones of our modern fast-food, fast-paced lives. This is the perfect time to make some positive changes towards a healthier stress-free holiday season.
How and What to Eat:
The best stress-management eating plans consist of smaller more frequent unprocessed meals throughout the day. Spacing meals and snacks apart by 2-3 hours and looking to incorporate a balance of healthy fat, complex carbohydrates and lean protein to maintain stable blood sugar levels and promote optimum metabolic function.
Foods that Reduce Inflammation:
Vegetables
Veggies have a alkalinizing effect, which helps to neutralize the pH balance in the bloodstream and therefore reduce the amount of systemic inflammation.
Fruits
When the body undergoes stress vitamin C stores are quickly depleted – vit c helps heal cuts and wounds, keeps gums healthy, improves mood and strengthens the immune system. Think: grapefruit, kiwis, strawberries, and oranges.
Beans
Beans such as garbanzo, lima, kidney and lentils are all rich in vitamin B6, which is instrumental in nervous-system and immune-system functions as well as in the production of red blood cells. Other sources of all the B vitamins are leafy greens, potatoes, garlic, celery, bell peppers, whole grains and fish.
Whole Grains
Chronic stress can aggravate your digestive system, so grains high in fiber can improve some of the problems associated with IBS – a disease in which the colon can be overly responsive to stress and conflict. And since a body under stress needs more fuel, carbohydrates are essential. Slow release carbs like those found in whole grains are better for maintaining stable blood sugar levels.
Water
While under stress, the body leaches extra water along with nutrients. Every process in your body relies on water and without enough there is no way you can function at your peak. Dehydration can cause fatigue, sluggishness, thickening of the blood, digestive disorders and headaches.
