Better Performance Through Better Eating

Stress is when the perceived demands and perceived ability to cope is out of balance. When this happens the body’s stress response automatically begins. As the body gears up for action as fight or flight, the digestive system slows down, which means that the body’s absorption is also affected. The result is that fewer nutrients enter the blood system and circulate around the body. Stress can have an effect on appetite causing an individual to eat less or more than normal. This is to suppress feelings or gain comfort.

In the western world, most people’s diets are far from ideal. The foods that we eat today are very different from foods of even 100 years ago. We eat too little protein, unrefined complex carbohydrates, essential fatty acids and vitamins/minerals.

The advent of mass production, convenience foods, canned drinks, fast foods etc has meant a high percentage of the population is undernourished whilst being fed on high fatty and sugary foods. When such individuals are stressed, even fewer nutrients are absorbed. The internal environment is then starved of nutrients. This is a recipe for ill health. For many people an early sign of too much stress is frequent health problems such as colds, flu, migraines, ulcers etc.

Healthy eating should therefore form a key part of any stress management programme. There are three other points to consider

• The nutritional state of an individual can affect the way in which that person is able to cope with the physical demands of stressrn• Poor nutrition can cause internal stress on the bodyrn• In addition stress can increase the body’s need for different nutrients

Most people change their eating habits when stressed. For many people they reach for the ‘Bridget Jones diet’ of chocolate and other sugary foods which is washed down with too much alcohol, tea or coffee. We see these as comfort foods and the pounds pile up which then leads to a weight problem and tooth decay. It may also be an irritant to the stomach lining and increase the flow of gastric acid which can lead to heartburn and ulcers.

Sugar is very quickly absorbed by the body leading to an increase in blood sugar levels which can release insulin to put blood back into the equilibrium. In addition excess sugar can affect the production of other hormones. High intake of sugar during periods of stress can actually increase stress levels.

A popular habit of increasing caffeine found in coffee and coke leads to the release of stress hormones. This then leads to an increase in blood pressure and pulse rate. Too much caffeine can cause an irritation to the stomach lining which causes headaches, dizziness anxiety and sometimes difficulty in sleeping.

Often you hear people say “I need a drink to unwind after a hard day.” The problem is that someone is using alcohol as the main stress management tool then they are at risk. Alcohol is absorbed into the blood stream from the digestive system to the liver, heart, brain and lungs. It can then have an effect on the body such as:

• Depressing the central nervous systemrn• Double visionrn• Decreased awarenessrn• Tremblingrn• Sleeplessnessrn• Nausea/vomitingrn• Decreasing mental alertness

Tips to combat poor eating habits during stress

• Drink green tearnInstead of drinking caffeine try green tea or camomile which has a soothing taste and has the added benefit of loads of antioxidants.

• Healthy eatingrnPlan a menu of healthy meals and snacks at the beginning of each week. Throw away anything your body can’t use in a healthy way. Have some protein-rich, healthy snacks to avoid blood sugar level dips and mood swings and fatigue.

• Stress reducing techniquesrnAdopting stress reducing techniques should also reduce stress-induced cravings for unhealthy or excessive food e.g. yoga or Thai Chi.