While the key to beating stress is to discover its cause and find ways of reducing or living with this source, regular good nutrition may help the body to cope with at least some of its negative effects.

Whatever the source of stress, physical or emotional, the body reacts by pumping out adrenaline, a hormone which itself triggers a cascade of other hormonal and nervous responses to sweep through the body preparing us to either fight or flee.
Although the majority of today's stresses require no rapid physical action, our bodies still respond in this ancient and time honoured way. Within less than a second of experiencing anxiety, the heart rate quickens, eyesight sharpens and blood is diverted to muscles and thickens in anticipation of repairing wound.

Physical stress, for which these reactions are primarily useful, are usually short lived, after which hormone levels return to normal and the nervous system returns to a less heightened state. Today's lifestyles can sometimes be associated with long-term mental stress and this may cause the body to be in a stress-responsive mode for long periods of time.

Under pressure

The full effects of stress on nutrient needs are not fully understood but it is known that under such circumstances the body's metabolism can be put under strain.
One possible effect is a follow- on effect on the immune system; lowering its defences and potentially leaving us more exposed to picking up infections and illnesses.

To make adrenaline, vitamin C is required. When adrenaline levels are raised over long periods of stress, more vitamin C is needed. Most animals can increase their own synthesis of this vitamin to keep up with extra needs. Goats for example can step up vitamin C production by 500 per cent. Sadly, man must rely on his diet for this essential nutrient. If this is not achieved, through eating plenty of vitamin C rich foods like oranges, kiwi fruit, berries, peppers, potatoes and broccoli, some parts of the body, like the immune system, may be left wanting.

Research reveals that a lack of vitamin C reduces the activity of macrophages, immune cells that literally eat up invading bacteria and viruses. Fewer machrophages make us more prone to picking up colds and flu, which may in turn strain vitamin C resources still further.

When exposed to long term stress it is wise to further bolster the immune system by keeping topped up with plenty of foods rich in beta-carotene (a precursor of vitamin A) such as carrots, deep green coloured vegetables and yellow and orange fruits.

Regular intake of vitamins C and A as well as folic acid and zinc, are vital for a functional immune system to help defend against infections. Folic acid is found in black-eyed beans, spinach and other green leafy vegetables while good sources of zinc include crab, oysters, wheat germ, liver, pumpkin seeds and red meat.

Protein power

The body's need for protein can also increase when under permanent stress. Having some kind of fish, chicken, turkey, lean red meats, eggs, milk or beans at mealtimes therefore becomes particularly important.
A diet that is insufficient in protein can markedly reduce immune defences and the ability to resist infection. Oily fish like salmon, trout, tuna and sardines make especially good choices because they also supply essential fats capable of thinning blood. This may help to counteract the blood thickening properties of adrenaline.

Eating to beat stress is really about eating a healthy balanced diet by making wise food choices. Regular exercise is also important as it can boost the production of endorphins (natural mood enhancers) and improve fitness levels. People under constant stress should consider changing their lifestyle or seeking professional help.

FOOD TODAY 06/2002