8 Stress Nutrition Super foods

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Modern day life is undoubtedly extremely stressful; an emphasis on high quality stress nutrition is needed to help our adrenals to keep up.

Late night work, missed meals and abuse of stimulants can all add up to put us into hypothalamic overdrive, a state of constant nervous system arousal.

Most peoples’ diets are based upon refined foods that, as well as being deficient in the nutrients needed to deal with stress, actually rob our bodies of nutrients as they are processed. Such diets are not capable of supporting us during hectic periods.

Having said this, stress is a vital part of life that helps to keep things interesting and enjoyable. Individuals’ tolerance to stress varies but a good general aim is to manage the potentially stressful aspects of life so that we are stretched but not stressed.

If we can maintain a positive attitude during periods of stress we will grow stronger from the experience, but if we get down over stress it can make us ill and unhappy. This isn’t positive thinking, it is backed up by scientific research(1).

Stress is often simply a product of fatigue. If we’re fresh and rested we can take on almost anything that life throws at us. These 8 stress nutrition super foods will significantly improve stress tolerance. Even when added to a poor diet, these super foods will simultaneously raise our energy levels and calm us down.

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This old timers bodybuilding supplement is a fantastic blood builder that will quickly raise energy levels. Liver is incredibly nutritious containing extremely high quality protein and good quantities of most nutrients especially vitamin a, copper, zinc, chromium and iron.

Liver builds better blood through its high levels of usable iron. Unlike synthetic iron supplements, natural iron is extremely unlikely to build up to toxic levels and will increase red blood cell count leading to an increased oxygenation of body tissues.

The high levels of coenzyme q10 in liver also help to raise energy levels by allowing the mitochondria to produce more Adenosine Tri Phosphate (ATP).

Liver is packed full of bioavailable b vitamins and, unlike brewers yeast, it contains high levels of vitamin b12. B12 is often referred to as the anti stress vitamin because it helps to lift and stabilise energy levels.

Liver contains such high levels of b12 that it has been successfully used to treat anemia. Taking this stress nutrition superfood is a great way to get your b12 because it also contains high levels of folic acid, two b vitamins that work synergistically.

Liver is a great addition to your stress nutrition plan because it contains an unidentified anti-fatigue factor. This factor was identified in a rodent study where the rats fed dessicated liver swam for considerably longer than rats fed the same diet minus the liver but supplemented with b vitamins(3).

All that this study may show is that synthetic b vitamins aren’t nearly effective as natural b vitamins. Alternatively it could show that the other nutrients in liver helped the rats maintain their energy levels for longer than the control group. However, people who take liver often report dramatic improvements in energy levels so there may be something to this claim.

Either cook calf or lamb’s liver once a week or take dessicated liver tablets every day. Taking the tablets may be a better way to use liver to help with stress as the b vitamins are water soluble and need to be replenished daily, especially during stressful times.

In my opinion, the extremely high preformed vitamin a content of liver means that you should not often eat it more than twice a week. Click here for information on how vitamin a can improve testosterone levels.

For all of you who like your food hot, here are some reasons why chilli peppers aren’t just incredibly tasty, they’re also great for the adrenals and should be included in your stress nutrition plan.

Hot chilli peppers are a very rich source of natural vitamin c. The adrenals require vitamin c to function properly and stress forces them to use up their vitamin c reserves much faster than normal. You should combat this increased loss through consuming foods, like chilli peppers, that are rich in vitamin c.

Hot chilli peppers provide a healthy stimulant action that increases body temperature. Low boy temperature is directly linked to low Adenosine Tri-Phosphate (ATP) levels. Low ATP equates to lower energy levels, lower levels of hormone production and lower production of digestive enzymes.With a high energy level stress becomes fun.

Cayenne is often referred to as being the king of herbs because it seems to increase the actions of other herbs. Hot peppers improve digestion by stimulating Hydrochloric acid production and, contrary to popular belief, protect against stomach ulcers(4)(5).

Digestion is compromised by chronic stress so eating slowly and using digestive aids like hot peppers is a good idea if you want to get maximum nutrition from the stress nutrition superfoods you're adding to your diet.

3) Coconut milk and oil

Coconut oil milk and oil are delicious stress nutrition superfoods. Coconut oil raises your metabolism and body temperature for more than 24 hours after it is eaten(7). This increased body temperature equates to higher general energy levels and a better mental focus.

Coconut oil is recommended by a number of experts as being beneficial for the thyroid. Low thyroid function is often a factor involved in the onset of depression and is a direct cause of low energy levels.

Unlike most edible oils which are made up of long chain fatty acids (LCFAs), coconut oil contains primarily of medium chain fatty acids (MCFAs). The MCFAs in coconut oil are absorbed quickly and are sent directly to the liver where they are almost entirely burned for fuel. This immediate burning of MCFAs means that when you eat coconut oil you experience an immediate energy surge, less obvious than a caffeine rush but without jittery feelings and no later crash.

Coconut oil stabilises blood sugar levels by slowing down the digestion and absorption of carbohydrates. Fat provides a more stable, even energy supply than glucose does so blood sugar fluctuations are minimised. Ample use of coconut milk and oil reduces blood sugar lows that would stress your adrenals by forcing them to raise blood sugar levels between meals.

Periods of stress clearly make us more susceptible to picking up little bugs and infections. Coconut oil is a powerful immune system booster that protects us against parasites, bacteria and viruses. Incredibly, many HIV+ individuals have been able to greatly reduce their viral loads by consuming coconut oil and/or coconut products regularly(6).

Consuming coconut products regularly may be one of the most effective, and tastiest, ways to support your immune system during periods of stress. Take 3-4 tablespoons of the oil or try to use ½ to 1 can of coconut milk in your cooking each day as part of your stress nutrition plan.

Hazlenuts have an excellent fatty acid profile, containing mainly oleic acid (a healthy monounsaturated fat) and low levels of polyunsaturated fats compared with other nuts and seeds.

Oleic acid, the main monounsaturated fat in olive oil, has been shown in a number of trials to improve glycaemic control and insulin sensitivity(7).

Olive and hazelnut oils are also two of the best fats for preventing hypoglycemic symptoms between meals due their dramatic slowing down of gastric emptying. With stable blood sugar levels your will be more emotionally balanced and therefore better ready to tackle the pressures of everyday life. Use these oils in your cooking and consider pan frying in coconut oil or butter as a part of your stress nutrition plan.

Hazlenuts are rich in the anti stress mineral magnesium. Magnesium is needed, along with b6, for the production of serotonin. These stress nutrition superfoods also contain calcium which is also needed for serotonin production.

For many, an adjustment of their calcium to magnesium ratio more in favour of magnesium would greatly improve stress tolerance. Both acute and chronic stress and high calcium diets deplete magnesium, which is extremely important for relaxation.

Magnesium deficiency is extremely common in the western world whereas calcium is heavily consumed and a deficiency in magnesium is strongly implicated in the development of syndrome X. Taking a magnesium supplement can quickly improve stress tolerance and will improve sleep quality.



5) Rose Hips Tea

Rose Hips are a stress nutrition superfood as they contain very high levels of natural vitamin c which the adrenals need plenty of when you’re under stress.

Some studies show that taking large doses of synthetic vitamin c can suppress the immune system by over stimulating the adrenals(8).

In contrast, Rose hips and other sources of natural vitamin c such as acerola cherries, camu camu berries, Indian gooseberries and oranges have been shown to improve the immune system’s Natural Killer cell function and to support the adrenal glands.

The bioflavanoids and other cofactors in rose hips help to recycle vitamin c so that less is needed for maximum effect and so there is no need to increase your vitamin c intake up to bowel tolerance(9).

To make rose hips tea put approximately 2 teaspoons of dried rosehips pieces into a cup of boiling water and allow to steep for 5 to 10 minutes. You can also buy tea bags to make rosehips tea. Rose hips tea is also delicious served cold with ice.

As well as being generally very nutritious, high quality eggs should be included in your stress nutrition plan as they contain good levels of the essential omega 3 fat DHA. This long chain fat that is only found in animal products has been shown in trials to improve mental outlook and to level out the mood swings of bipolar disorder(12).

It appears that only a small daily serving of DHA a day can help you to remain on a more even emotional keel. One average egg yolk contains around 95 mg of DHA.

These stress nutrition superfoods are rich in natural cholesterol. Despite the negative rap it gets, cholesterol is the building block of all of the adrenal hormones. A cholesterol rich diet can improve your ability to handle stress and will raise your testosterone levels helping you to build more muscle and burn more fat(13).

The stress hormone cortisol often gets a bad rap in bodybuilding circles because it is involved in the processes of muscle breakdown and fat accumulation. This is very shortsighted however as having adequate cortisol levels is very important to dealing with stress.

Whilst high cortisol levels are a symptom of high stress levels it would be much worse if our cortisol levels did not rise to deal with stress. The answer is to try to minimise chronic stress in your life so that stress hormones such as cortisol aren’t required so often and to eat a cholesterol rich diet so that the raw materials for building the stress hormones are always available.

Eggs, like brewers yeast, are rich in the blood sugar balancing mineral chromium. Chromium levels out both high and low blood sugar curves making it excellent for diabetics and hypoglycemics.

The chromium in egg yolks, and brewers yeast, is extremely bioavailable. If you want to take more choose gtf chromium made from yeast – it is extremely cheap and is the type that has been shown to be successful for stabilising blood sugar levels in many trials.

7) Kefir or High quality yogurt

Kefir is similar to thin drinking yogurt but, whereas yogurt is heated during fermentation, kefir is not. Sour yogurt and kefir are excellent foods for improving digestion as they colonise the gut with friendly bacteria and control potentially harmful bacterial strains.

As with brewers yeast, the probiotics in these stress nutrition super foods help the gut to produce b vitamins for us that will help us to deal with stress.

Kefir and yogurt have a relaxing sedative action when eaten due to their concentrations of calcium and magnesium and because they contain high levels of the serotonin boosting amino acid tryptophan. They also supply b vitamins such as b6 which are needed for serotonin manufacture and proper stress nutrition.

These fermented drinks improve the absorption of the crucial stress nutrition mineral magnesium. Drinking large quantities of kefir will depress magnesium levels because kefir contains high concentrations of the competing mineral calcium. However, drinking one or two cups a day along with a magnesium supplement actually improves magnesium absorption and would be a great way to improve stress tolerance.

Despite their mild sedative actions, kefir and sour yogurt are well known for improving energy levels and are recommended for sufferers of chronic fatigue syndrome, herpes, AIDS, and cancer.

For those who find that dairy doesn’t suit them kefir can be made with goats milk or even with milk substitutes such as soy milk, coconut milk and almond milk. The nutritional qualities of kefir will vary depending on what milk it is made from but kefir made from any of the above will help digestive function and absorption of stress fighting nutrients.

Whilst very high protein diets tax the adrenals, getting enough amino acids from high quality sources is incredibly important for body repair and adrenal health.

Protein supplies glycogen that supports energy production when glucose levels are lowered in response to stress, so eating enough protein during hectic periods is crucial. High quality amino acids are important for almost all bodily processes but the amino acids tryptophan, tyrosine, cysteine and taurine in particular are needed for good quality stress nutrition.

Whey is extremely rich in the amino acid tryptophan which is the building block of the neurotransmitter serotonin. Not only is undenatured whey protein one of the best protein sources you can eat to gain muscle, it is also particularly effective at raising brain levels of serotonin:

In one study comparing whey to standard milk protein (sodium caseinate), whey was much better at raising plasma Trp-LNAA, an indicator of brain serotonin function, and memory scanning was significantly improved in the high stress-vulnerable subjects(10). Including whey in your diet during busy periods will help you to fucntion better and will help you to put on and maintain muscle mass.

Whey is also rich in the amino acid tyrosine which is a precursor to the neurotransmitter dopamine. Dopamine which alongside serotonin to improve your mood. Supplemental tyrosine taken in the morning is great for clearing your head and improving mental outlook. Tyrosine is also the central part of the thyroid hormone molecule and hence an adequate supply is needed to allow your thyroid to function properly.

Whey supports the immune system by supporting the activity of glutathione, the most important of the body’s antioxidants. Glutathione is made from undenatured cysteine and something else. Whey also contains lactoferrin, a single-chain glycoprotein that is binds free radical producing inorganic iron.

Finally...

There are clearly many other great stress nutrition superfoods than these out there but if you add these 8 great tasting foods to your diet your stress tolerance will quickly improve.

Another food you could consider adding to your diet to help with stress is peruvian maca. This powdered root vegetable has not only been shown to rebuild the adrenals but also to help to rebalance the entire endocrine systems of both men and women.

My recommended diet for dealing with stress would contain moderate amounts of animal protein with each main meal, good levels of foods rich in saturated and monounsaturated fats, adequate levels of carbohydrate to support a high metabolism and optimal neurotransmitter levels i.e. at least 70 grams a day.

The diet would also be nutrient dense so that you receive good levels of stress fighting vitamins and minerals each day. Nutrient robbing foods such as sugar, HFCS and bleached flour and processed fats that damage our metabolisms should be minimised or avoided.

The majority of my stress nutrition superfoods are calorie dense. It isn’t a good idea to cut calories whilst dealing with stress; calories are important to maintaining a healthy metabolism and mental outlook.

Low calorie diets, especially low calorie, low cholesterol diets, are a quick route to depressive moods. Also, don’t cut down on salt during periods of stress as the adrenals require salt and stress causes sodium but not potassium to be lost in the urine. Feel free to generously use sea salt in your cooking.

* Ed Clements, creator of muscle-health-fitness.com, is an independent health and fitness writer who specialises in dietary, supplementation and weights training advice for improving body composition and hormone balance.

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