Now that the holidays are over and things are getting back to normal (whatever that means), maybe you are noticing that you feel just a little more stressed and out of sorts than you are used to feeling. Over the
Now that the holidays are over and things are getting back to normal (whatever that means), maybe you are noticing that you feel just a little more stressed and out of sorts than you are used to feeling.
Over the holidays, with all the extra calories and lack of nutrients, your body is likely depleted of some essentials, and that can truly affect how you feel on a daily basis. Here are some foods that help you get back on track, reduce your feelings of stress and unease, and also get your energy back up to normal.
Vitamin C not only helps reduce stress but also helps return your blood pressure and cortisol levels back to normal after a stressful situation or time. Luckily, on our little island we have an abundance of fresh oranges, lemons and other citrus fruits that are found everywhere. Vitamin C also helps boost your immune system. So, if you are feeling sick and tired after the holidays, get some Vitamin C into your body.
Cortisol is an important hormone in your body that is secreted by the adrenal glands. It helps regulate glucose metabolism by regulating insulin release, blood pressure, immune function and inflammatory responses in your body. It is normally higher in the body in the morning and lower at night. Although stress isn’t the only reason it is secreted into the blood stream, it has been termed the “stress hormone” because it is secreted at much higher levels in times of stress. Small increases in cortisol can produce good bodily reactions, such as heightened memory, more energy, increased immunity and a reduced sensation to pain. However, chronic and higher levels of cortisol have many negative effects such as poor learning, lowered thyroid function, blood sugar imbalances, lowered bone density, decreased muscle tissue, high blood pressure, lowered immunity, slow wound healing and increased abdominal fat, which is associated with heart attack, stroke and the development of metabolic syndrome leading to diabetes and high levels of low density lipoproteins (bad cholesterol).
To keep cortisol levels in check, food, exercise and attitude are the main tools to use. As well as Vitamin C, make sure your diet has enough really good complex carbohydrates, such as those found in sweet potatoes or breadfruit. The fiber keeps you full and keeps your blood sugar normalized throughout the day. Avoid quick hits of sugar or caffeine, which just make matters worse.
Turkey has an amino acid called L-tryptophan which helps release serotonin, a calming hormone. Have a nice turkey sandwich on whole grain to feel calm and satisfied. Salmon has a high degree of omega -3 fatty acids, which help keep the stress hormones cortisol and adrenaline from peaking. The omega-3s also help guard against heart disease.
A deficiency of magnesium can cause stress to mount, bring on migraines and a general feeling of fatigue. Good dietary sources of magnesium are nuts (especially almonds), whole grains, wheat germ, fish and green “leafys” such as spinach. As with most nutrients these days, because of the way food is “manufactured” rather than grown, the need for magnesium cannot be met without using a supplement. Magnesium is important in bone health and cardiovascular health. It helps regulate blood pressure and blood sugar, as well as neurological issues such as insomnia, migraines and depression.
Another great food to reduce stress and some of the nasty side effects of stress is avocado. We have an abundance of this food, which has high levels of mono-unsaturated fats and potassium to reduce blood pressure. Bananas are also known to contain high levels of potassium as well, without the high calories found in avocados.
We live in a place on Earth where nature provides us with great natural ways of keeping fit and healthy. We need to use these resources, eat well, take vitamins and minerals, exercise, take time to listen to the ocean and walk in the fresh air. Practice yoga or meditation and connect with your friends.
Wishing you all the very best in this new year! If you need help getting a nutritional program pulled together for yourself and your loved ones, call me, as I work with people all the time to devise nutritional programs that you can live with.
• Jane Riley, M.S., B.A., C.P.T., C.N.A., can be reached at janerileyfitness@gmail.com, 808-212-1451 or www.janerileyfitness.com.
