What Is Stress And How to Reduce It?
Stress originates in the brain and mobilizes the nervous system and the endocrine system. So-called acute stress is a normal reaction of our body that occurs when we face aggression. It is a warning signal for our body that prepares it to react. The consequence of stress is the secretion of cortisol, the stress hormone. This cortisol is beneficial when it is secreted punctually because it energizes us and optimizes our intellectual capacities. If the solution provided to the stress is satisfactory, the stress decreases and the body returns to its initial state.
The problem occurs when the response provided is not satisfactory. If stress continues, it can become chronic. Chronic stress and anxiety lead to excessive secretion of cortisol (stress hormone) by the adrenal gland, which disrupts the balance of neurotransmitters and lowers the level of dopamine (resulting in a feeling of always being tired) and serotonin (low morale and depression).
A poor diet (low in nutrients, too salty, meat, saturated fats and refined sugars) will contribute to stress. These dietary errors represent minor stresses that will be added to the other stress factors already present. In the case of chronic stress, you should avoid foods that cause a secretion of cortisol. These are sugary foods and drinks, refined foods, fried foods, alcohol, excessive coffee and very salty foods.
Stress is The Enemy of Digestion:
Our brain and our digestive tract communicate constantly, one influencing the other and vice versa. “These two organs communicate primarily via the autonomic nervous system represented by the sympathetic and parasympathetic nervous systems (notably the vagus nerve). We are talking about the gut-brain axis, which acts in both directions,” explains Professor Bruno Bonaz, gastroenterologist and former director of the stress and neurodigestive interactions team at the Grenoble Institute of Neuroscience.
The intestine sends information to the brain about its state (digestion, motor skills, secretion, sensitivity, etc.) and, conversely, the brain can adapt the functioning of the intestine. The intestine also produces 95% of serotonin, a neurotransmitter sometimes called the “serenity hormone”, which regulates functions such as mood or behavior. If the gut-brain axis is disrupted by emotions, disorders appear.
What Can Cause This Imbalance?
Initially, stress generates digestive disorders and amplifies their severity through complex neurological and hormonal mechanisms. However, the origin of the pain is not only in the head. People who suffer from irritable bowel syndrome (IBS), for example, have intestinal motility disorders, hypersensitivity of the digestive tract, as well as micro-inflammation of the intestine that exacerbates digestive symptoms. This suffering then becomes additional stress that can only reinforce intestinal pain.
What Are the Body’s Reactions?
Either the emptying of the stomach is slowed down and can cause early satiety, nausea, or vomiting. Or the motor activity of the colon is accelerated and its secretions increase, which promotes diarrhea.
“In addition, stress increases intestinal permeability and modifies the microbiota, particularly via a hormone called CRF (corticotropin-releasing factor), released in the brain and the digestive tract. This increase in intestinal permeability promotes the passage of compounds from the contents of the intestine that will activate the intestinal immune defense system. In response, it will trigger inflammation and pain. Moreover, we know that flare-ups of chronic inflammatory bowel diseases and IBS can be promoted by stress. And since stress also lowers the pain tolerance threshold, we understand why these disorders can be so painful,” insists the gastroenterologist.
Stress puts us in a state of hypervigilance, all perceptions are heightened, including those of digestion. Hypnosis focused on the digestive tract can then give good results. At a rate of 6 to 8 sessions, this state between wakefulness and sleep allows you to take a step back, better manage stress, reduce pain and digestive disorders. Osteopathy and sophrology also go in this direction.
Which Foods Increase Stress and Anxiety?
Certain foods, such as ultra-processed products, rich in saturated fats, added sugar and additives, can intensify anxiety. Excessive salt consumption, particularly in industrial snacks, can also increase blood pressure and accentuate the feeling of nervousness. Coffee can stimulate wakefulness but is often not recommended in excess. The reason is that caffeine can amplify the production (and therefore the rate) of cortisol, thus increasing the state of tension.
Focus on Foods That Lower Serotonin
Several foods can negatively influence serotonin levels and, consequently, deteriorate mood. Here are some of the main culprits.
Foods high in added sugars: Refined sugars and ultra-processed foods can cause rapid spikes and crashes in blood sugar, affecting mood. Excessive sugar consumption can also lead to inflammation and insulin resistance, disrupting serotonin regulation.
Foods high in saturated and trans fats: Fried foods, baked goods, fast foods, and some dairy products can interfere with serotonin production. A diet high in saturated fats is linked to inflammation and brain dysfunction.
Alcohol: While alcohol may initially make you feel relaxed, excessive consumption can disrupt the balance of neurotransmitters, including serotonin, and exacerbate anxiety and depression.
Processed and additive-rich foods: Products containing dyes, preservatives, and other chemical additives can harm mental health by affecting the gut flora, which plays a crucial role in serotonin production.
Caffeine: While caffeine can temporarily improve mood and energy, excessive consumption can cause anxiety and disrupt sleep, which can in turn affect serotonin levels.
Gluten: Some studies suggest that gluten can affect mood in sensitive individuals, although this does not affect everyone. For those with gluten sensitivity, it can lead to depressive symptoms.
To maintain a stable mood and promote serotonin production, it is recommended to favor a diet rich in fruits, vegetables, whole grains, lean proteins, and omega-3 fatty acids, while limiting processed and sugary foods.
Anti-Stress Foods: Which Foods Reduce Anxiety?
Foods rich in magnesium, such as almonds, spinach, cocoa or dark chocolate, can soothe tension. Similarly, omega-3s, found in oily fish such as salmon, sardines or mackerel but also in flax seeds and chia seeds, help regulate mood and reduce inflammation levels.
Foods rich in tryptophan, such as bananas and cashews, stimulate the production of serotonin, a neurotransmitter associated with well-being. We also talk about L-tryptophan, which is the form present in the body in a physiological state.
Among the foods to favor against stress hormones, complex carbohydrates (especially whole grains and oatmeal) and green vegetables are also recommended.
Which Fruit Is Known to Calm Stress?
The best anti-stress fruit is often considered to be the banana. This fruit is rich in tryptophan, an amino acid that the body converts into serotonin, the neurotransmitter linked to feelings of well-being and mood regulation. Bananas are also an excellent source of B vitamins, including vitamin B6, which promotes the production of serotonin, and magnesium, a mineral known for its relaxing effects and helps alleviate symptoms of anxiety and stress.
In addition to bananas, red fruits, such as blueberries and strawberries, are also good for their anti-stress benefits. Thanks to their antioxidants, which protect the brain from the harmful effects of oxidative stress.
What is The Best Drink for Anxiety?
Herbal teas, particularly those made with chamomile, passionflower or valerian, are known for their relaxing effect. A rooibos herbal tea, naturally caffeine-free, also helps to relieve tension and limit stress-related insomnia.
How to Regulate Cortisol (Stress Hormone) Levels Through Diet?
To reduce cortisol levels, it is recommended to favor foods with a low glycemic index, such as vegetables and whole grains. Avoiding sugar spikes is essential, as they can cause a hormonal response that triggers a rise in cortisol. In addition, a sufficient intake of vitamin C, found in citrus fruits and peppers, helps regulate the production of this hormone.
Is Sugar Good or Bad for Anxiety?
Sugar, consumed in excess, can be harmful to anxiety. It causes significant glycemic fluctuations, which lead to a secretion of cortisol and can aggravate anxiety symptoms. It is therefore best to avoid sweets and sugary drinks during times of stress to maintain a balance.
And Coffee?
Coffee is a stimulant. It stimulates the nervous system and the release of adrenaline. While moderate consumption is acceptable. Persons prone to anxiety should reduce their caffeine intake to avoid anxiety-inducing effects and limit cortisol production.
Should You Adjust Your Diet in Case of Depression?
In the case of depression, certain pro-inflammatory foods, rich in saturated fats or added sugars, can aggravate symptoms. Trans fatty acids present in certain industrial products could also disrupt emotional balance. Favoring a diet rich in omega-3, magnesium and vitamin B helps support the nervous system and reduce signs of depression.
High Blood Pressure: Foods to Avoid?
To manage and maintain healthy blood pressure, avoid certain foods that contribute to high blood pressure or increased stress levels. Here are some of the main foods to limit:
Sodium (salt): Excessive salt intake is a major contributor to high blood pressure. Processed foods, canned soups, sauces, and ready meals often contain high levels of sodium.
Ultra-processed foods: Snacks, cookies, chips, and fast food often contain additives, sugars, and unhealthy fats. These can affect blood pressure and overall health.
Added sugars: Sugary drinks, candy, and baked goods can cause blood sugar spikes and inflammation. These are linked to blood pressure problems.
Saturated and trans fats: Foods high in saturated fats (such as fatty meats, full-fat dairy products, and fried foods) and trans fats (found in processed baked goods) can increase the risk of cardiovascular disease.
Caffeine: Excessive caffeine consumption can cause a temporary increase in blood pressure. Although some people tolerate caffeine well, it is prudent to monitor your intake.
Alcohol: Excessive alcohol consumption can cause an increase in blood pressure. It is advisable to limit alcohol consumption to a moderate level.
Foods high in cholesterol: Foods such as organ meats, fatty meats, and some dairy products can affect heart health and BP.
Milk chocolate: While dark chocolate may have benefits, milk chocolate often contains more sugar and milk, which can contribute to a less healthy diet.
To maintain healthy blood pressure, it is recommended to favor foods rich in potassium (such as bananas and spinach), magnesium (such as nuts and seeds) and fiber (such as vegetables and whole grains). A balanced diet, combined with regular physical activity, is essential for managing blood pressure.
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