Top 5 Tips for Beating Stress with Nutrition- by Christie Korth, MS, CHC, AADP

You’d think as a nutritionist with two decades of experience, the chief concern of folks coming into my practice would be concerning metabolic issues like weight loss. Surprisingly, that actually makes up a small fraction of people that I personally work with.

Believe it or not, the top concern I hear about is- stress.  This is certainly true today, In particular with the crazy world we seem to be inhabiting these days.  With emotional eating hitting an all time high like I have never seen the likes of, excessive cortisol production (stress hormone), depression, isolation, anxiety, digestive issues, cognitive issues and an overall state of “dis”ease.  In the world of nutrition, we break up the word- disease- and interpret it quite literally.  Theory here is that all disease is a result of the body not being at ease.  That saying, stress can kill you.  Could not be more true.

The problem is, both physical and emotional trauma, while causing stress, can wreak serious havoc on your immune system.  Thus, leaving you more susceptible to contracting COVID; or any other illness for the fact of the matter.  Fortunately, I’ve got you covered with my 5 Top Stress Busting Tips with Nutrition. 

Stress Busting Tip #1-

Increase B Complex.  Most often people do not remember the good old Krebs Cycle/Citric Acid Cycle lesson you should have learned about in 9^th grade bio.  In order to avoid having a flashback of 1998 for me, let me explain why this is such an important entity.  In order to break down, absorb and gain ENERGY at the cellular level from foods, you NEED B complex vitamins. When B complex vitamins are not properly metabolized, this affects the ability to for your cells to obtain ATP and have it reach the mitochondria or powerhouse of the cell. Another important factoid to consider: since B complex vitamins are water soluble, unfortunately, your body does not store extra, so it does need to be replenished consistently, more so during times of stress.

To increase B complex, remember two things.  One; B complex is not simply just Vitamin B12, which is a constant misconception amongst the general public, because most doctors only check for B 12.  Unfortunately, we seem to have forgotten our friends B1, B2, B3, B5, B6, B9 and of course, beloved B12.

Akin to peanut butter and jelly, you need ALL of these in a complex format for them to work synergistically.  They may work okay alone, but will never be of optimal service if not consumed together.  Two; as per the Krebs/Citric Acid Cycle, you require B complex to break down certain food groups.  For example, B2 and amino acid L’carnitine are required to breakdown fat.  If you do not have enough, this puts strain on your gallbladder, but it also promotes inflammation, as healthy fats not only help control inflammation, but play a HUGE role in cognition (enter stress and brain fog here). B9 (biotin) is officially known as the “beauty” vitamin and is vital for hair, skin and nails.  Good old B3 (niacin) has also been proven in some studies, including one by the Mayo Clinic, to reduce depression and anxiety while also improving cognition.

A general rule of thumb is that orange and yellow fruits and veggies, such as bananas or oranges or yellow squash are chock full of B complex Vitamins.  Check out some other foods in which are high in B when you are physically or emotionally stressed.

You can also supplement B complex.  My favorite is Garden of Life’s Perfect Weight, which is a whole food multivitamin, that contains extra b complex.  Excellent stuff. 

Stress Busting Tip # 2-

Increase Tryptophan.  We all seem to have that one family member who requires a snooze on Turkey Day each year, right?  Why does this happen?  Outside of Uncle Bob’s obsession with dinner rolls and after eating 4 plates of turkey laden food, it is no wonder people falls asleep on Thanksgiving.  Outside of stressing out your digestive system by overeating (which, viola- requires B complex to break down) Tryptophan is an excellent calming mood stabilizer.  If you are feeling stressed, think of Uncle Bob.  Skip the dinner rolls and excessive eating and go for some Tryptophan laden foods.  You can supplement Tryptophan for some extra help.  Please always consult a medical professional before embarking on this route, especially if you are on SSRI’s.  Tryptophan is excellent at boosting serotonin, your feel good, happy hormone. 

Stress Busting Tip # 3-

Get off your bum bum and move! Fortunately, my big brother is a personal trainer.  One thing in particular that we like to do to assist patients is to remind them that you can eat healthy all day long, but the body requires movement.  Same with working out and not eating well.  You need both.  For stress reduction, it is pretty common knowledge the exercise and movement are a huge help to alleviate a case of the blues or anxiety.  Exercise raises your endorphin levels, helping maintain stress.  The other added benefit is typically better sleep, which improves overall immune functioning as well.  Exercise also reduces inflammation in the body, promotes healthy digestion, cleans the lymphatic system which can also ameliorate your immune system.  For lymphatic system issues, we recommend exercise where you are hopping, such as jump roping, trampoline or jumping jacks.

If you are like most people, you will tell me you struggle with making the time to work out.  If you can do 20 minutes of exercise a day, you are boosting up your immune system, and lowering your stress significantly, according to studies.  My favorite app right now for this is FITON.  Its free and you can choose your goals, invite friends to work out with you and set yourself up with challenges.  A walk in the park is a great idea too!  Make sure you set time for yourself to complete this task by adding it to your calendar.  Also, remember, taking time out to care for yourself is not selfish, its vital for everyone in your life, especially YOU! 

Stress Busting Tip # 4:

Avoid Access Sugar and Caffeine.  Because sugar consumption raises your blood sugar, it causes it to spike and lower, thereby making people feel moody or depressed.  Excess sugar or caffeine can also cause anxiety.  If you LOVE coffee, consider trying Tecchino, the kick butt coffee supplement.  It looks and tastes like coffee, but is caffeine free and chock full of B complex vitamins!  Win Win!  You can also check out green, white or black teas, which are super high in ECGC, meaning they contain LOADS of antioxidants.  They also have a diuretic affect, helping with weight loss. 

Stress Busting Tip # 5:

Get Grounded.  There is an excellent book entitled “Food Energetics” by Steven Gagne.  This is a revolutionary book in which covers the unique relationship about how food grows and how it makes us feel.  For example:  Apples, grow high on a tree.  They are considered an uplifting food.  Root vegetables, like potatoes, carrots, parsnips and the like, are all deeply rooted in the ground, thereby providing a calming, grounding effect.  Is a simple concept that works very well.  If all else fails, take off your shoes and stick your feet in the ground.  Studies have shown this can help reduce anxiety and stress.  So, get back to nature, my friends.

That will be all for this article.  If you have any further questions about boosting your immune system, book an appointment today or contact me at christie@happyandhealthywellness.com