Cebu City – Are you experiences stress daily? The Kapartner Ng Bayan program aired on 22nd of February 2022 featured health effects of stress and how to tackle these with the help of nutrition. NO I Gab Flores of the National Nutrition Council Region VII elucidated the subject with Sonshine Radio station manager Jimrey Biosa anchored the show.
The 3rd episode for the year highlighted that stress will always be present in our daily lives because let’s face the fact that all of us face different challenges, problems, and issues everyday. Stress is something that we shouldn’t belittle. Long-term stress can affect our health and impact negatively if one has comorbidities. A common habit among people is that when we are stressed or tired, our appetite tends to either decrease or increase. Undereating or overeating will not relieve stress and affect our overall health. Stress management is vital in relieving the load, but do not forget the importance of taking care of our bodies during this period through proper nutrition.
The stress-busting foods that the duo shared to the listeners:
Complex carbohydrates. These foods help in the release of serotonin in the body, a hormone that reduces stress. Examples of complex carbohydrates are rice (white, red, black, etc.), pasta (fresh or packaged), bread, corn and sweet potato (Kamote)
Green leafy vegetables like spinach, malunggay, kangkong, and the like contain folate, a vitamin that helps produce the feel-good chemicals dopamine and serotonin.
Citrus fruits. Our body particularly the adrenal glands use Vitamin C to release cortisol most especially in time of stress. Oranges, dalanghita, papaya, and mango are good sources of vitamin C.
Nuts. Nuts are packed with nutrients, B vitamins, healthy fatty acids and magnesium. Magnesium in particular plays an important role in regulating the body’s response to stress. Chronic stress depletes the body of magnesium, and low magnesium levels intensify stress. Magnesium balances the body’s stress-response system, and studies suggest increasing magnesium intake may reduce anxiety, ease stress, and minimize the response to fear.
Dark Chocolate. Dark chocolate is packed with flavonoids which is known to lower cortisol release. Choose those with 70-85% cacao content, as it’s also rich in fiber and essential minerals.
While it is impossible to avoid stress altogether, eating nutrient-dense foods is an effective way to support your physical, emotional, and mental health when in stress. By consuming whole, clean foods and reducing intake of highly processed foods you are aiding your body and mind bounce back from stress so that you can have a healthy life.
In time of stress, the more that your body needs support, especially with nutrition. There are multiple ways to manage stress, but we must remember that our daily intake is one factor that can help relieve it. Remember not to risk your health with stress. // NO I Gab Flores, RND
