The Stress-Nutrition Connection

During stress, the body’s demand for energy increases and more nutrients are required. However, stress makes the body crave for foods that are high in sugar and fats & lacking in essential nutrients. These comfort foods temporarily reduce stress by triggering chemical reactions that can improve the mood. They provide a small burst of energy with spike in blood sugar levels followed by reduced blood sugar levels that can make someone exhausted and cranky. This, in time, inflicts a greater stress on the body and induce a state of nutrient depletion.

To balance blood sugar levels, focus on eating complex carbohydrates like whole grains, legumes, and vegetables, as well as lean proteins and healthy fats. These choices help stabilize blood sugar levels, provide a steady supply of energy & nutrients while reducing stress-related mood swings.

Incorporating Stress-Busting Nutrients

Certain nutrients have been shown to have a positive impact on stress management. These include:

Omega-3 Fatty Acids: Found in fatty fish (like salmon and mackerel), flaxseeds, and walnuts, omega-3s are known for their anti-inflammatory properties and their ability to support brain health. They can help reduce anxiety and improve overall mood.

Magnesium: Magnesium-rich foods, such as leafy greens, nuts, and seeds, can help relax muscles and reduce stress. Magnesium also helps in the production of GABA and dopamine, neurotransmitters that stimulate pleasure centre in the brain.

Antioxidants: Fruits and vegetables rich in antioxidants, like berries, citrus fruits, and spinach, can combat the oxidative stress caused by chronic stress. These antioxidants help protect brain cells and improve cognitive function. Increase in vitamin C improves body’s ability to cope with the stress response.

B Vitamins: B vitamins, particularly B6, B9 (folate), and B12, are essential for the production of neurotransmitters that regulate mood. Foods like lean meats, poultry, beans, and dark leafy greens are excellent sources of these vitamins.

Hydration and Caffeine Awareness

Proper hydration is often overlooked in stress management. Dehydration can lead to fatigue and increased stress levels. Aim to drink enough water throughout the day, and consider herbal teas like chamomile or green tea, which contain compounds that may promote relaxation. Be cautious with caffeine, as excessive consumption can exacerbate stress and anxiety. Limit your intake, especially in the afternoon and evening.

Mindful Eating

Incorporating mindfulness into your eating habits can also aid in stress management. Eating slowly, savoring each bite, and paying attention to hunger and fullness cues can help you make healthier food choices and reduce stress-related overeating.

Avoiding Comfort Foods

While it’s tempting to turn to comfort foods during times of stress, these choices often lead to temporary relief followed by a crash in mood and energy. High-sugar, high-fat foods may provide a brief sense of comfort but can worsen stress in the long run. Option for healthier alternatives like dark chocolate (in moderation) or a small serving of nuts and seeds.

Nutrition plays a crucial role in stress management. By choosing the right foods and adopting mindful eating habits, you can nourish your body and mind, making it better equipped to handle life’s challenges. Remember that a balanced diet not only supports your physical health but also contributes to improved mental well-being. With the right approach to nutrition, you can pave the way to a happier, healthier, and more stress-free life.

• Depression is more than just feeling down or having a bad day. When a sad mood lasts for a long time and interferes with normal, everyday functioning, you may be depressed.
• Depression is a mood disorder characterized by feelings of sadness, hopelessness, helplessness and worthlessness.
• It lowers motivation and energy levels. Depression permeates through the body and mind. When depressed, one may often experience feelings of low esteem, guilt and self-criticism driving an individual to take irrational decisions.
• Depression is more serious than the normal ups and downs of life that makes one anxious, but in such situations, one generally recovers from it.

Who is prone to depression?

Depression affects people of all ages, geographic locations, demographics and social positions.

In general‚ about 1 out of every 6 adults will have depression at some time in their life. Depression can happen at any age and in any type of person.

Anxiety disorders often go hand in hand with depression. People who have anxiety disorders struggle with intense and uncontrollable feelings of panic, worry, anxiety and fear.

These feelings can interfere with daily activities and may last for a long time.

Gender bias occurs in the treatment of psychological disorders. Doctors are more likely to diagnose depression in women compared with men, even when they have similar scores on standardized measures of depression or present with identical symptoms.

The higher risk may be in part due to hormonal changes during a woman’s life. Men are less likely than women to get help for depression.

Some people have two or more episodes of depression at various times in their life.

Elderly people are also prone to depression. They may become physically ill and less active than they once were.

They may lose their loved ones or may have to live alone. These changes can increase the risk of depression

Symptoms of depression

Following is a list of common symptoms of depression. It is unusual to have them all, but if you have depression, several of these symptoms develop:

• Feeling sad or anxious often or all the time, Low mood for most of the day, nearly every day.
• Abnormal sadness, often with episodes of crying.
• Not wanting to do activities that used to be fun.
• Feeling irritable‚ easily frustrated‚ agitated or restless.
• Waking up too early, having trouble falling asleep or sleeping too much.
• Eating more or less than usual or having no appetite.
• Poor motivation. Even simple tasks seem difficult.
• Experiencing aches, pains, headaches, or stomach problems that do not improve with treatment.
• Poor appetite and weight loss. Sometimes the reverse happens with comfort – eating and weight gain.
• Having trouble concentrating, remembering details, or making decisions.
• Feeling tired‚ even after sleeping well.
• Feeling guilty, worthless, or helpless.
• Thinking about suicide or hurting yourself.
• Lack of affection and decrease in sexual drive.
• Physical symptoms such as headaches, palpitations, chest pains, and general aches. Symptoms often seem worse on waking up.

The severity of the symptoms can vary from mild to severe. As a rule, more the symptoms more is the severity of depression.

Diagnosis of depression

Depression is typically diagnosed simply by a clinical interview asking about the core depressive symptoms. People have a tendency to miss their depression. Being honest to oneself and accepting the condition is the key to one’s therapy.

Acceptance of the condition, makes it easier to handle along with the Medical team rather than ignoring it or being afraid of it..

Causes of depression

• Some people are more prone to it and may develop it for no apparent reason. Anyone can become depressed.
• An episode of depression may also be triggered by a life event such as relationship problem, bereavement, redundancy, illness, etc. In many people it is a mixture of the two. For example, the combination of a mild low mood with some life problem, such as work stress, may lead to depression.
• Women tend to develop depression more after childbirth (postnatal depression) and during / after menopause.
• Heritability has also been shown to be especially influential in severe forms of depression.

Do’s and Don’t’s about depression

• Don’t bottle things up and don’t hesitate to seek help. Try and tell people who are close to you how you feel. It is not weak to cry or admit that you are struggling.
• Don’t despair, most people with depression recover.
• Do try and distract yourself by doing other things. Try doing things that do not need much concentration but can be distracting such as watching TV.
• Radio or TV is beneficial late at night if sleeping is a problem.
• Do eat regularly, even if you do not feel like eating.
• Don’t drink too much alcohol. Drinking alcohol is tempting to some people with depression as the immediate effect may seem to relieve the symptoms. However, drinking heavily is likely to make your situation worse in the long run.
• Don’t make any major decisions while you are depressed. It may be tempting to give up a job or move away, to solve the problem. If at all possible, you should try and delay any major decisions about relationships, jobs or money until you are well again.
• Sometimes a break off work is needed. However, too long off work might not be good because dwelling on problems and brooding at home may make things worse.
• Getting back into a meticulous routine of normal life may help the healing process when things are not improving. Each person is different in his/ her personality and the ability to get back to work will vary.
• Sometimes a specific psychological problem can cause depression, but some people are reluctant to mention it.
• Tell and share with your doctor if you feel something like this is the root cause of your depression.

Obesity and depression are correlated

• There is a reciprocal link between depression and obesity. Obesity was found to increase the risk of depression and in addition, depression was found to be predictive of developing Obesity.
• Obesity is largely responsible for the presence of anxiety, mood disorders, depression and other mental disease.
• People who are suffering from depression sometimes suffer from hormonal disorder which can be easily treated. The treatment of depression and obesity can be integrated.