Today I have to be honest with you. The last few months have been a great reminder about the importance of supporting ourselves nutritionally, as well as emotionally and mentally. For a while there I was struggling with lingering feelings of lethargy, moodiness and depression. Being proactive about my wellness, I recognised that things weren't right and sought help from an expert. This expert was a naturopath, who immediately identified that I was magnesium deficient and within a few days, I was about 200% better.
If this was the first time I had seen such quick results it could have been a fluke, but I knew it wasn't. Over the years this feeling of darkness has come and gone, but magnesium, for me has been a saviour.
Today, Carolyn Woodfield, a Brisbane naturopath who specialises in nutrition for mental health provides us with an overview of the 5 key nutrients that can best support your mind and body through times of stress. This is what she writes:
If this was the first time I had seen such quick results it could have been a fluke, but I knew it wasn't. Over the years this feeling of darkness has come and gone, but magnesium, for me has been a saviour.
Today, Carolyn Woodfield, a Brisbane naturopath who specialises in nutrition for mental health provides us with an overview of the 5 key nutrients that can best support your mind and body through times of stress. This is what she writes:
We all know that stress is natural and simply a reality in our lives and is actually necessary and helpful as long as it does not become too excessive, intense or long lasting. But, in our modern, busy lives we are quite commonly overloaded with daily stresses that reach far beyond the basic day to day weight that our grandparents may have carried. Poor diet alone places a huge load on the body as we consume less life giving nutrition and more disease causing, high sugar, refined foods. A deficiency in certain nutrients as a result of poor diet can result in stress related symptoms including depression and anxiety, inability to cope with circumstances, moodiness and anger outbursts, and cardiovascular disease, and the list continues.
But despite all of the troubles and worries we may have, there is so much that we can do to support ourselves. Our bodies and minds are incredibly resilient, and we humans are rather amazing organisms. Our tissues and cells are capable of almost unbelievable feats of self healing, flexibility and strength. Providing our bodies with proper nutrition and adopting a healthy mindset can make all the difference. We require particular nutrients to function properly, and if we do not eat the foods that provide enough vitamins and minerals to fuel our cells then daily stress can take hold and eventually overwhelm us. And while there are many nutrients that are essential for the day to day maintenance of good health, below are five specific nutrients that will support your body in handling stress of any description. Sometimes people need to increase their intake through supplements, especially in cases of long term stress or when dietary intake remains inadequate.
- Magnesium – The majority of people out there are deficient in magnesium and it is no wonder because stress causes us to burn through magnesium fairly quickly, leaving the cells always wanting more. It is actually quite difficult to attain your daily requirement of magnesium from diet alone unless you are very good at eating large bowls of organic green vegetables a couple of times a day with handfuls of nuts in between. Magnesium is needed for the conduction of neurotransmitters through the nervous system (like serotonin and dopamine), muscle activity, blood pressure, protein and DNA synthesis and healthy immune function. Foods that contain higher levels of magnesium include (as previously mentioned) leafy dark green vegetables, nuts and seeds, and also some whole grains and cocoa, (no wonder chocolate is a necessity to many women in the lead up to their period each month).
- Calcium – Calcium has a synergistic relationship with magnesium for several bodily processes and is also required for normal nerve conduction, muscle contraction and relaxation, as well as the regulation of a normal heart beat and blood pressure, the release of hormones, energy production, digestion and metabolism of dietary fats and proteins, and maintaining a healthy immune system. Calcium rich foods include fish with bones (such as tinned sardines and salmon), broccoli, leafy green vegetables, nuts and seeds (specifically almonds and sesame seeds) and dairy products.
- B-Vitamins – B-Vitamins are not stored by the tissues in the body and we have to replace them daily to ensure that our cells have enough to function properly. There are eight B vitamins, and each has many functions in the body. The most relevant to fighting symptoms of stress are B5 (pantothenic acid) and B6 (pyridoxine hydrochloride). B5 is required for your adrenal glands (the primary “stress” organ) to function properly, and also required for the formation of an important enzyme that forms cortisol (the “stress” hormone). Eating legumes including lentils and split peas, sweet potatoes, mushrooms and broccoli, yogurt and avocado will help you achieve your daily requirements. B6 is required for the formation of those feel good neurotransmitters, serotonin and dopamine, as well as melatonin which helps us have restful sleep. It also plays an important role in maintaining mental function and a healthy mood. Poultry, seafood, bananas, leafy green vegetables such as spinach, and potatoes contain B6.
- Omega 3 Fatty Acids – Omega 3 fatty acids are found in higher quantities in fatty fish and eggs, although there are also some vegetarian sources such as evening primrose, nuts and seeds, especially flaxseeds. Omegas are found in lower concentrations in the cells of depressed people and supplementation has been shown to help with symptoms of anxiety, poor sleep, low libido, aggression and other depressive symptoms, including suicidal thoughts. They are important for the normal transmission of nerve impulses and the flow of neurotransmitters through the body. Studies have shown that Omega 3 fatty acids help to regulate the secretion of cortisol during stressful times, and reduce any inflammation associated with long term stress as well.
- Zinc – Zinc plays a major role in over 200 bodily processes and its importance in maintaining overall wellbeing, including mental health, cannot be minimised. It is difficult to achieve the necessary zinc levels through diet alone, and many people are deficient in this super star of minerals. Zinc is required for DNA transcription, immune function, neurological function (neurotransmitter production as well as the regulation of the nervous system), healthy reproductive function and fertility and has a potent antioxidant activity, making it essential for fighting off inflammation which, left unchecked, can result in a whole range of mental and physical symptoms. The best dietary sources for zinc include shellfish, red meat, nuts and legumes.
Carolyn shares her anti-stress meal which combines all the above nutrients:
Carolyn works from Universal Health Kare in Burpengary, QLD. She is contactable by phone on 0408 760 484 or on her Facebook page Garden of the Soul.
I'll be trialling this salad this week, so let me know in the comments below how you go with this recipe:)
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