Sometimes there’s no way around it, we have to deal with stressful events in our lives and find ways to cope, and if the perceived stress is ongoing, we have to adapt.
Long term stress can shrink the hippocampus, the area of the brain responsible for learning and memory. Further, the prefrontal cortex (which is responsible for rational thinking and decision-making) is adversely impacted, resulting in difficulty concentrating and staying organized, and may cause one to engage in risky or impulsive behavior. When we’re operating from our ‘reptilian’ brain, it’s about fight or flight—survival.
Unhealthy coping mechanisms compound the impact of stress—especially physiologically. For example, eating sweets or processed and refined carbs causes blood sugar to crash, releasing even more cortisol. Consuming alcohol will do the same—along with its neurotoxic effects. Overdoing caffeine leads to more distracted thinking and brain fog while we continue to be mugged by cortisol and epinephrine.
A powerful way to support yourself during stressful times is to amp up your nutrition. Eating whole foods with plenty of animal protein and its inherent fats (egg yolks, fatty meats) will support brain health and adrenals. Some critical micronutrients to bolster are magnesium, B-complex vitamins, omega-3s, and L-carnitine. The omega-3s support the efficient action of chemical messengers in the brain called neurons, conferring benefits on cognition, concentration, and mood. B vitamins are depleted in the setting of stress, reducing energy and vitality. Magnesium is depleted under stress, and most are low in magnesium under normal circumstances. L-carnitine supports energy metabolism to help combat fatigue associated with stress. For relief of daily stress and anxiety, adding L-theanine, ashwagandha, and inositol helps.
Practice yoga and meditation (meditation usually comes at the end of any good yoga practice). In an acutely stressful moment, left nostril breathing, a part of yoga, helps stimulate the parasympathetic nervous system to help reduce stress and tension. Pinch your right nostril closed and breathe only through your left nostril for a few minutes.
Consider nutrition support in helping you address acute and chronic stress.
For more resources for dealing with stress, visit the new Intelligent Medicine Stress Hub and Stress Protocol.
To your health!
Leyla Muedin, MS, RD, CDN
