When a person is stressed, coping mechanisms start to interplay to allow the body and mind to feel better. When you are overwhelmed, overtired, anxious and worried, it is common to turn to food, caffeine, and alcohol. Some people may seek foods that are perceived as sources of energy that will give the body and mind further stimulation. Examples of foods that are often wrongly associated with stress are caffeine to give you energy, and alcohol to ‘mellow’ you out. Some people turn to foods high in sugar and fat.
This behavior should be avoided as it usually backfires and furthers the anxiety and fatigue that can be felt when chronically stressed. Alcohol, caffeine and toxic food choices usually drive a person to continue to use these substances and may even cause addiction.
Unfortunately, people do not always make the right choices, but awareness is the first step towards improvement, health, and total wellbeing. Once a person is aware of their behavior, changes can be made. When a person feels stressed there are choices that can be made, so rather than ‘throwing in the towel and hiding under the covers’, I invite you to read about healthy food choices and supplements that can be used to help treat chronic stress.
Choosing the right food when you are stressed can boost your overall energy and keep you mellow, and at the same time, counteract the damaging effects of stress and even anger on your body.
It is a fact: our minds will cope better when we have a healthy lifestyle that includes eating the right foods, filled with essential vitamins and minerals, exercising, and sleeping well. Providing the body with the right environments and allowing time for relaxation and fun is necessary for total health and wellbeing.
In this blog, I will try to discuss the different foods that can help relieve stress, and the different supplements that are available to compliment changes in our lifestyle and improve overall health. First we need to understand what drives our behavior, and this is HORMONES….. Yes, those subtle little chemicals that drive us and our behaviors…..
Food is the main source for vitamins and minerals. A person can also supplement food by adding more vitamins and minerals in the form of a nutraceutical. Nutraceuticals are defined as ‘substances or products that have been isolated from food, generally sold in medicinal form, which provide medical or health benefits, and have been studied in a way that have demonstrated a physiological benefit or have provided protection against chronic disease’. Nutraceuticals can come in the form of a pill, a tincture, or a supplement that has been added to a specific food to further its nutritional value. Herbal products are also nutraceuticals.
When talking about stress and food, the goal is to consume those foods that are rich in certain vitamins and minerals that can be used as building blocks for other important hormones and substances in the body.
When talking about stress, it is important to know about the hormones involved in helping us manage stress.
Hormones that help us feel good:
1. SEROTONIN
2. DOPAMINE
3. GAMMA-AMINOACID BUTYRIC ACID (GABA)
4. ENDORPHINS
5. ACETYLCHOLINE
6. TYROSINE
Hormones associated with stress:
1. Adrenalin
2. Epinephrine
3. Norepinephrine
4. Cortisol: corticosterone
5. Insulin
6. Neuropeptide Y
Even though I could go in deeper detail to explain each of these hormones and how they influence how and why you crave and eat certain foods when you are stressed, I don’t want to make this blog a scientific dissertation. On the other hand, by writing the names of these hormones down and showing you that your behaviors are not just because you have a choice; you can understand how food addictions develop. Yes, you are a ‘zombie’ to your hormones…. In the future, I will dedicate a separate blog to talking about food addiction.
By understanding how your body is working, you can use your ability to reason and convince yourself on why you need to make certain changes and catch yourself before your body and health gets out of hand. You have choices.
Today, I will focus on the hormones that make you feel good, such as serotonin, GABA, and endorphins, and the foods that are rich in these hormones and still healthy. I will also go over some nutraceuticals that you can start to consume to further this ‘good’ feeling and bring you to a path of wellbeing.
SEROTONIN
Serotonin is a chemical that directly affects mood in a positive way, it is known as an ‘emotional relaxant’. It is thought to be a contributor to feelings of well-being and happiness. Serotonin is primarily found in the gastrointestinal (GI) tract, platelets, and in the central nervous system (CNS). It mediates gut movements (digestion) and a person’s ability to seek for food, feel comfortable, and feel socially accepted. It also is a signal for satiety and abundance. Serotonin is also converted into melatonin, a hormone that regulates normal sleep. You know you have lots of serotonin when you are able to get a good night's sleep and wake up feeling rested and renewed.
When a person is low in serotonin, they are angry, irritable and suffer from sleep problems such as insomnia and eventually become depressed. When a person is low in serotonin he or she may feel salt cravings, backache, headache, shortness of breath, choking feelings, hyper-vigilance, hyper-awareness, and sleep disorders. Chronically low serotonin can lead to eating disorders such as anorexia and bulimia, as well as depression.
Many antidepressants work by trying to maintain high serotonin levels in the brain, but serotonin can also be found in good foods and proper nutrients. When eating for stress, a person will naturally be seeking comfort, and comfort can be understood hormonally as serotonin. When a person consumes foods rich in precursors to serotonin the body will feel a sense of calm, and soothing as well as satiety and social tranquility.
Serotonin comes from tryptophan, an essential amino acid in the human diet. Tryptophan was initially derived from casein, a protein commonly found in milk. Tryptophan can be found in food but can also be consumed as a nutraceutical with the goal to increase serotonin. Another source of tryptophan is 5- hydroxy-tryptophan (5-HTP). 5-HTP is also known as oxitriptan. It is a naturally occurring amino acid, as well as a chemical precursor and a metabolic intermediate in the biosynthesis of serotonin and melatonin from tryptophan. Unfortunately, 5-HTP is found in food only in insignificant quantities, but 5-HTP can be found as a nutraceutical that can help stress.
Another good source of serotonin is inositol. Inositol is a carbohydrate, though not a classical sugar. It is part of the B vitamin family yet it can be naturally produced in the gut by the digestion of vegetables and good bacteria. B vitamins, mainly vitamin B3 (niacin), vitamin B6 (pyridoxine) folic acid, vitamin C, magnesium, iron and copper are required for the production of serotonin.
The following are serotonin, tryptophan and 5-HTP rich foods:
1. Chocolate
2. Oats
3. Dates
4. Papaya
5. Bananas
6. Beets
7. Fish
8. Brown rice
9. Poultry: Turkey, Cornish hen, duck, pheasant
10. Milk and milk products such as yogurt, Cottage cheese, Swiss cheese
11. Herbal teas
12. Potatoes
13. Sunflower poppy pumpkin and sesame seeds
14. Spirulina and algaes
GAMMA-AMINO BUTYRIC ACID (GABA)
GABA is a hormone associated with relaxation, a balanced temperament and bodily calm. It is a very potent hormone that in the human body and brain is responsible for soothing racing and worrisome thoughts. It is necessary for calming anxiety and panic attacks, and is necessary for the initiation of sleep. It has been labeled as the ‘valium’ for the brain. Alcohol and drugs such as Valium, Xanax and Ativan mimic the effects of GABA on the brain. Some people use alcohol to ‘relax’ yet unknowingly they are putting themselves in dangerous situations that could lead to addiction.
When a person is LOW in GABA, he or she may feel a need for sugar, carbohydrate cravings, trembling, twitching, fast and shallow breathing (hyperventilation), flushing, palpitations, sweating, cold or clammy hands, tingling of lips hands and feet, chest pain or discomfort, restlessness, blurred vision, abnormal sense of smell, abnormal odors, a lump in the throat, butterflies in stomach, and unusual allergies.
GABA is produced from the amino acid glutamate in the presence of vitamin B6. Magnesium is necessary for the brain to produce GABA, and magnesium helps relax muscles and soothe feelings of anxiety and stress. Sources of GABA include L-glutamine, taurine. A diet rich in whole grains and complex-carbohydrates provides an excellent source of glutamine, which the brain needs to keep itself calm.
The following are GABA-rich foods:
1. Bananas
2. Broccoli
3. Brown rice
4. Citrus fruits: oranges, limes and lemons
5. Fish
6. Herbal teas
7. Lentils
8. Molasses
9. Nuts
10. Oatmeal
11. Organ meats
12. Rice bran
13. Spinach
14. Wheat germ
15. Whole grains
ENDORPHINS
Endorphins are the natural ‘pain killers’. High concentrations of endorphins in the brain produce a sense of euphoria, enhance pleasure, and suppress pain, both emotionally and physically. Endorphins are produced in the brain to overcome emotional and physical pain, and physical exertion. They work by ‘blocking’ the pain signals in the brain, and allow the body to continue to function even in the presence of pain that can be disabling. This is a necessary response for evolution, for example ‘when running for your life’, or super human powers that have been seen in response to extreme situations.
Endorphins are released during exercise. They are associated with a feeling of euphoria and a natural ‘high’ usually felt at the point of exhaustion. Drugs that mimic our natural endorphins include morphine, heroin, prescription pain killers, and alcohol. No wonder they are so dangerously addictive.
When a person is low in endorphins anxiety sets in. He or she will be more aware of pain and their ability to tolerate pain is decreased. Low endorphins are associated with fat cravings, with an increased desire for salty and fatty foods, such as fries, cheese, creamy sauces, margarine, butter, fried chicken, potato chips, and chocolate. Upon eating some fat, people low in endorphins will notice a change in mood, feeling more pleasure.
The amino acid phenylalanine slows down the breakdown of endorphins. Other nutrients known to help raise and maintain healthy levels of endorphins include leucine, methionine, glycine, tyrosine, and minerals such as calcium, magnesium, potassium, iron, zinc, manganese, copper, chromium, and selenium.
In summary, when a person is stressed they may be either low or deficient in serotonin, GABA and endorphins. You have a choice: When you are stressed you can self- medicate with unhealthy practices and increased consumption of alcohol, sugar, salt and fat, or you can incorporate healthy choices such as consuming good foods, ample amounts of water and routine exercise. Also, a good choice of nutraceuticals can boost your own production of serotonin, GABA and endorphins.
Talk to your doctor about the supplements you take, and together come up with a plan of action.
Life is a series of choices, from when we are babies (choices done by our parents), and all the way through until we die. We have available to us hundreds of choices for our health and life. When our bodies are in balance physically, mentally and spiritually, choices come easily and positively. When we get out of balance, it becomes hard to make the right choice. Small continual good choices will lead us back to health and balance and the power is in your hands when given the right tools to make those choices. The tools are mainly used with our ability to learn and reason. I encourage everyone to get involved in your health, ask questions, and learn about what you can do for yourself…. It all starts with YOU.
Margarita Ochoa-Maya, MD
www.AdvancedHealthNH.com
www.FreedomToHeal.org
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