5 Nutrients to Help Cope with Stress
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5 Nutrients to Help Cope with Stress

ByKatie Scoggins, RN, BSN

What Foods Can You Eat to Better Support Your Body During Stressful Times

Food is a necessity in everyday life. It serves many functions beyond nourishment, such as providing comfort, pleasure, and building connections with others. Finding balance can be tricky, even more so when going through stressful times that may follow after becoming ill or being a caregiver to a child with cancer. While some days it is necessary to focus on simply getting through the day, other days may provide more time and energy to put into your food choices. Certain nutrients are proven to support your body’s stress response. Consider adding more of the following five nutrients into your daily diet to help support your nervous system.

  • Healthy Fats
  • B Vitamins
  • Electrolytes
  • Protein
  • Antioxidants

Healthy Fats

Healthy fats, also known as unsaturated fats, are liquid at room temperature. They are found in nuts, seeds, seafood, and vegetable oils and may be labeled as “monounsaturated” and “polyunsaturated” fats on the nutrition facts panel of food labels. Essential fatty acids such as omega-3, are essential for the health of your cardiac and nervous systems. They help build brain and nerve cells and also repair damage to the nerves and neural pathways. These actions can help reduce brain inflammation and allow your neurons to communicate better, providing your body with stress relief. Studies have shown these healthy fatty acids help reduce inflammation, especially in cardiovascular and neurodegenerative diseases (Wysoczański, T. et al, 2016).

Foods high in omega-3

  • Fish (especially salmon, mackerel, herring, and sardines)
  • Nuts (especially walnuts)
  • Seeds (chia, flax, and hemp)
  • Soybeans and tofu

B Vitamins

Eight B vitamins can be found in food. Many of them are beneficial for nerve health and stress relief. Because they are all water-soluble, meaning they are not stored in the body’s fat cells, but rather excreted through urination, they need to be replaced daily through food intake or supplements.

Thiamine (B1) supports the function of brain and nerve cells. Pyridoxine (B6) assists in nerve cell communication as well as the production of dopamine and serotonin, the neurotransmitters in charge of our short and long-term sensations of happiness and well-being. Folate (B9) prevents cognitive impairment, dementia, depression, and spinal cord degeneration. Cobalamin (B12) is responsible for the development and function of the central nervous system by assisting in building and maintaining the myelin sheath that protects nerve fibers (Hanna, M. et al. 2022).

In general, B vitamins can support the body’s response to stress by helping break down stress hormones, such as cortisol. They produce feel-good neurotransmitters, such as dopamine and serotonin, as well as provide the needed support to cells as they build and repair various aspects of the nervous system. Studies such as this meta-analysis on the effects of B vitamin supplementation for stress, anxiety, and depression have shown a connection between nutrient deficiency and decreased mood and suggest that adding broad-spectrum B vitamins can help lower stress (Young, et. all, 2019).

Foods high in B-vitamins

  • Animal proteins, dairy products, leafy green vegetables, and beans
  • B1 (nuts, seafood, eggs, liver, seeds, and peas)
  • B6 (chickpeas, spinach, tuna, and salmon)
  • B9 (dark leafy greens, peanuts, seeds, and eggs)
  • B12 (fish, shellfish, organ meats, eggs, and dairy)

Electrolytes

Electrolytes, such as sodium, potassium, magnesium, and calcium, keep your body hydrated. They also play an important role in cardiovascular and nervous system health by sending electrical impulses from the brain throughout your organs and tissues to deliver important messages.

Each electrolyte serves many functions in the body, some of which can be related to stress response. Potassium is a key component in the body’s electrochemical balance across cell membranes which is vital for sending nerve signals across the body for muscle contraction and hormone release. Magnesium helps regulate the function of the central nervous system (your brain and spinal cord) by regulating the secretion of stress hormones, like cortisol. In general, a better balance of electrolytes can support the body’s proper functioning of the nervous system and, in turn, regulate hormone release. Low levels of electrolytes, especially magnesium, have been linked to stress-related conditions such as chronic headaches, fatigue, and fibromyalgia (Cuciureanu MD, Vink R., 2011). Additionally, a lower intake of potassium has been noted in patients struggling with anxiety and depression, among other conditions and diseases (Wu, Z. et. al, 2023).

Consuming electrolyte supplements is generally safe for most people, but you should consult your health care provider before beginning supplementation of electrolytes into your diet, especially if you have a history of cardiac or kidney issues. In some cases, an excess of electrolytes can be as harmful as low levels of electrolytes. Maintaining balance is key.

Foods containing essential electrolytes

  • Potassium (bananas, beet greens, salmon, beans, avocado, potatoes, milk, and mushrooms)
  • Sodium (pickles, clams, cheese, and dry-roasted sunflower seeds)
  • Magnesium (spinach, pumpkin seeds, lima beans, tuna, brown rice, and almonds)
  • Calcium (darky leafy greens, yogurt, canned seafood, and cheese)

Protein

When you eat food containing protein, your digestive tract breaks it down into amino acids. These amino acids are used to create hormones and neurotransmitters, some of which are responsible for your body’s stress response. They send messages throughout your body to help process elements of the stress response such as balancing blood sugar, preparing for rest and sleep, and sensations of pleasure, happiness, and well-being (MD Cancer Center, 2021).

Some nutritionists note that protein quality can be beneficial to aiding the body’s ability to access and utilize amino acids. According to the American Heart Association, eating a diet that includes high-quality proteins, or protein sources that are lower in fat can support a heart-healthy lifestyle, which will also benefit brain health. Like with many things, moderation and consideration are key. Consult your healthcare provider for recommendations on diet changes that are best for you.

Foods with high-quality protein

  • Meats, poultry, fish, and eggs
  • Legumes (lentils, beans, and peas)
  • Greek yogurt
  • Quinoa
  • Nuts
  • Soybeans and tofu

Antioxidants

Antioxidants is a general term for any molecule that neutralizes or destroys free radicals or molecules that may damage your body’s cells. While ingesting free radicals is a normal part of everyday life, ensuring you consume foods high in antioxidants can help better support your body and combat the effects of these molecules. The body naturally produces some antioxidants, but the vitamins and minerals found in foods act as a supplement to counteract the effects of these microscopic damages to cells.

Vitamins A, C, and E, as well as zinc, selenium, copper, and flavonoids, are great sources of antioxidants. They can be found in fruits, vegetables, nuts, grains, and fish. Flavonoids, in particular, have anti-inflammatory properties that help boost blood flow to the brain, strengthen connections between nerve cells, and activate new neuron signaling pathways. This has been shown to slow down neurodegeneration and increase memory and cognition (Harvard Health, 2019). The reduction of damage to cells can result in elevated mood and lower stress levels by decreasing inflammation and increasing the efficiency of a well-functioning nervous system. In general, when systems are running better, we feel better.

Foods high in antioxidants:

  • Vitamin A (liver, sweet potatoes, carrots, milk, and egg yolks)
  • Vitamin C (citrus fruits, berries, sweet peppers, tomatoes, broccoli, and potatoes)
  • Vitamin E (vegetable oils, wheat germ, whole grains, seeds, and nuts)
  • Zinc (seafood, lean meat, milk, and nuts)
  • Selenium (seafood, lean meat, and whole grains)
  • Copper (seafood, lean meat, milk, and nuts)
  • Flavonoids (tea, green tea, citrus fruits, red wine, onion, and apples)

Food Choices Should Not Add Stress

It’s valuable to know that many of the nutrients we need to thrive already exist in the foods we eat every day. If there comes a time when you begin to feel out of balance with your nutrition, consider which of these areas you might be lacking. It’s important to listen to what your body is telling you. Food choices should not add stress to an already heavy load, especially while supporting a child or loved one with cancer. When looking for ways to support yourself and your family, small changes such as adding new foods to your plate can help you and your body continue to thrive.

References:

Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals. Nutrients. 2019 Sep 16;11(9):2232. doi: 10.3390/nu11092232. PMID: 31527485; PMCID: PMC6770181.

Wu Z, Heizhati M, Hu J, Lin M, Gan L, Li M, Yang W, Yao L, Hong J, Sun L, Li J, Li W, Li N. Lower 24-h urinary potassium excretion is associated with higher prevalent depression and anxiety status in general population. Brain Behav. 2023 Apr;13(4):e2842. doi: 10.1002/brb3.2842. Epub 2023 Mar 15. PMID: 36924024; PMCID: PMC10097074.

Wysoczański T, Sokoła-Wysoczańska E, Pękala J, Lochyński S, Czyż K, Bodkowski R, Herbinger G, Patkowska-Sokoła B, Librowski T. Omega-3 Fatty Acids and their Role in Central Nervous System. 2016;23(8):816-31. doi: 10.2174/0929867323666160122114439

Hanna M, Jaqua E, Nguyen V, Clay J. B Vitamins: Functions and Uses in Medicine. Perm J. 2022 Jun 29;26(2):89-97. doi: 10.7812/TPP/21.204. Epub 2022 Jun 17. PMID: 35933667; PMCID: PMC9662251.

Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/

MD Cancer Center. March 22, 2021. 8 Foods That Impact Stress

Harvard Health Publishing. January 31, 2019. Understanding Antioxidants. Retrieved from: https://www.health.harvard.edu/staying-healthy/understanding-antioxidants

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