Nutritional Tips for Managing Stress During the Holidays

Managing stress can be a struggle for many, especially during the holiday season when most people are busy and life feels hectic.  There are many ways we can manage stress such as daily cardiovascular exercise, good sleep hygiene, seeking support from others and balanced nutrition.

I’ve always been curious about how what we eat impacts how we feel.  Back when I was still working in the corporate world I attended The Institute for Integrative Nutrition (integrativenutrition.com) to learn more about this for myself, and I’d like to some of share what I have learned to help you better manage stress.   

1.     Reduce caffeine.  This probably isn’t a big surprise.  Caffeine can often heighten feels of anxiety, stress, tension and irritability.  It can also make it more difficult to maintain a stable mood. 

2.     Eat a B-vitamin rich diet.  Whole grains, in addition to beans, lentils and bananas, contain vitamin B.   Vitamin B is essential for healthy adrenal function, which is what allows us to handle stress effectively. Even people eating a healthy, B-vitamin rich diet may need supplementation, especially during times of excessive stress or when there is a family history of depression or other mental illness.

3.     Increase magnesium levels.  Magnesium depletion can result in heightened anxiety, panic attacks, irritability and anger, sensitivity to pain, and difficulties with focus and sleep, all of which contribute to stress.  Magnesium deficiency is common, especially if you are taking a calcium supplement. Food sources rich in magnesium include green vegetables, beans, nuts and whole grains.

4.     Eat a healthy, vegetable rich, whole foods diet.  The best way to stay nutritionally balanced is to eat a whole foods diet rich in vegetables, particularly leafy greens, nuts, beans and legumes, with small amounts of organic dairy and soy.

5.     Get adequate sleep and exercise.  This isn’t quite “nutrition”, but sleep and exercise are other ways we feed our bodies. Most adults need at least 8 hours of sleep and caffeine consumption can be disruptive to sleep.  Cardiovascular exercise is also important to manage stress by keeping brain chemistry balanced.  Keep in mind during high-stress periods, a healthy diet, adequate sleep, and activity become even more important.

For more help to manage stress, reduce anxiety and depression, and live a more balanced life contact Tara Harkins at 201-903-2466.