The domino effect of stress, nutrition, lifestyle and disease

When I hear what people eat day to day, I get a lot of insight into what is going on in their lives.  How we spend time and money on ‘food, glorious food' is quite revealing.

Statistics show that as much as 85-95% of all all disease and illness is stress-related, everything from the common cold to cancer. And it's more than just associated, stress is now recognised to have a direct causal link.

Stress effects our physical health, but it also determines what food we choose to eat.

If there a relationship between food and stress? Hell Yes!

The two reasons why we eat is because we're hungry and to soothe our emotions, as food is a pacifier. The gut has a high supply of nerve tissue to improve the efficiency of the fight-or-flight response, and most people override this by overeating time and time again. Every heard the saying, ‘eating your feelings'?

The domino effect 

Stress kicks off chain reaction in the body, kind of like a domino effect, and when stress is on-going then it alters what foods we choose and what nutrients we get, which also impacts what foods we choose – this becomes a cycle we get trapped in.

Imagine the effect of stress on the body, nutrition, lifestyle and illness like line of dominos. Stress knocks down the first domino leading to:

Domino #1: Nutrient loss

Chronic stress burns off many nutrients in our body for metabolism and energy – energy to run for the hills or fight off potential attacks (fight-or-flight). Because we don't get up and run or fight, but rather just keep sitting at our desks, we internalise this process instead of acting it out. Even though we don't move, the body still produces the energy so it needs fats, carbs and necessary vitamins and minerals for this.

Over time it robs us of vitamin C and B complex, calcium, magnesium, copper, chromium, selenium, iron and zinc. When these run low, we feel fatigue. If they stay low, then other systems are effected (immune, endocrine, reproductive etc).

Domino #2: Even more nutrient loss

When nutrients from domino #1 are not replaced due to low nutrient dense foods (i.e junk, processed, sugar etc), then it begins to compromise the immune system. Generally here you'll feel more fatigue, colds, viruses and menstrual issues.

Domino #3: Crave ‘junk' foods

When we're stressed, instead of choosing foods to calm us down, we head for foods that trigger the stress response even more.  Basically, adding fuel to the fire! We go for coffee, tea or other caffeine drinks, chocolate, refined sugar and white flour products – these have a negative effect on the nervous system by releasing adrenalin to increase the heart rate and blood pressure. Salty foods cause water retention and also increase blood pressure. All of these ingredients are found in our comfort foods and snacks.

Domino #4: Suppressed immune system

By this point, the immune system is already overwhelmed and can't keep up with it's every day tasks. The immune system detects and destroys internal pathogens (e.g. cancerous cells) and external substances (e.g. germs). Toxins in our food also trigger an alarm to the immune system to respond by attack these foreign invaders.  Pesticides, herbicides, hormones and antibiotics found in food add further stress on an already overwhelmed immune system. GMO foods overload it further and are associated with an increase in food allergies.

 

 

Lifting the dominos back up

The body is so resilient, but it has it's limits. It can move toxins out from our food and body via the immune system but it does have a tipping point, then toxins end up being stored in fat tissue.

I've seen over the years that, while it's interesting to understand the biochemistry of food, it's our behavioural choices about food that are essential for healthy living.

#1: Choose Consciously

Fast foods, packaged and processed foods will rob you of nutrition. Eating out should take a back seat to home cooking, because no matter how healthy the meal at your favourite restaurant, you have no control over the ingredients sourced and how it was prepared (i.e fried in saturated fats).

#2: Eat Mindfully

We love food, only we never spend the time enjoying it. We scoff it down or we're completely absent minded while eating either writing emails, texting, talking on the phone, working, watching TV, reading etc, that we have no awareness of what we eat and no satiety afterwards.

There's no coincidence that French women stay slim and can spend up to 2 hours for lunch and dinner! And they eat 3 courses. Yep, 3 courses for lunch and dinner and they eat a little bit of everything made from good quality ingredients.

Slow down your meal time, spend double the time it takes you to eat your meals now. I usually recommend at least 30mins for main meals. Put your fork down between mouthfuls and don't pick it back up until you've fully finished the contents in your mouth.

#3: Meal Time Ritual

Make eating a ritual you enjoy. Make it part of your down time during the day, use it to help you slow down and reduce the stress hormones and switch on the relaxation response (rest & repair) in the body. Step away from your work, put food on a plate, have cutlery and even set the table. Think about where your food has come from, it's journey was from the farm to your plate.  Get to know what's on your plate and your palate.

#4: Mother nature's supermarket & Organics

Organic is always best. While it may seem expensive, it's really an investment in your health. Just washing your veg is not enough. Certified organic food means that it is grown in soils that have been free from synthetic chemicals, and the nutrient content is higher. Flood your body with nutrition, esp those from mother nature – food first, supplements to top-up. (See Bonus Nutrient Food List below)

#5: Supplements

Replacing vitamins and minerals is essential, esp. those mentioned above, but a few pills don't make a meal. Choose good quality supplements, I always say you get what you paid for, if it's cheap (bargain-bin) supplements, you can be sure it's mixed with binders that cause it to pass straight through the digestive tract.

#6: Sugar

There is sugar is nearly everything today, so it's not a wonder so many are addicted to it. Sugar has been shown to decrease white blood cell count. Sugar impacts hormones in your body, causing you to store more fat. If you struggle with cutting out sugar completely, then try cutting it down by half – your pancreas and immune system will love you for it and you may see a dramatic loss in body weight too.

#7: Skin

If you wouldn't eat it, then don't put it on your skin. Your skin is the biggest organ of the body, and many of the creams, lip balms, deodorants, lotions and potions we use pass through the skin and into the body. Choose certified organic products to reduce the toxic stress on your body.

#8: Caffeine

Coffee/ caffeine will trigger the stress response in the body, so if you're stressed then avoiding caffeine altogether will reduce your nutrient loss, or reduce to one cup per day. Remember that decaf still contains caffeine.

#9: Chill Out time

Create time (don't try to find it) during the day to chill out and let your body switch out of the fight-or-flight mode, to do this you need to unwind.

Meditation, visualisation – both instantly move your body back into relax & repair mode. Try journaling, reading or walking in nature also. Anyway you can reconnect with yourself and by yourself, will bring your stress hormones down and reduce the kick-on effect it has to other hormones and systems in the body.