FOOD FOR … STRESS
Running, especially long distance/endurance running is a stressor to the body, which is often associated with GI distress. GI distress is an area we discuss in detail in Ep3 when discussing Digestive Distress and again in Ep23 where we focus on Runner’ Gut.
Some stress can be outside our control, so to help us limit the stress we experience it is important to address the stressors that are WITHIN our control.
From a health and nutritional view point as a runner, our aims for this episode are to consider some foods that may help limit the stress load on the body and also help us cope with the stress we cannot control.
Show Notes
(00:33)
Our non-nutrition approach to supporting running related stress load – sleep, yoga and pilates. We also introduce the 4 foods we are spotlighting in this episode.
· Mackerel
· Red Bell Peppers
· Mushrooms
· Dark Chocolate
(04:08)
Mackerel
It is the Omega 3 Fatty Acids contained within Mackerel (and other oily fish) that are thought to help reduce the effects of stress and Omega 3 FAs are already very well known for their anti-inflammatory properties.
The metabolism of Omega 3 FAs results in the production of DHA and EPA and it is these metabolites that are thought to help reduce the effects of stress by exerting their influence on cortisol (the chief stress hormone) either directly or indirectly.
A study in 2010 showed that EPA/DHA could blunt the increase in cortisol found after intense exercise. The proposed mechanism of lowering cortisol was the ability of DHA/EPA to reduce the production of a very potent inflammatory molecule (cytokine)known as interleukin-6 (IL-6), IL-6 can stimulate the HPA-Axis (hypothalamic-pituitary-adrenal axis) leading to increased cortisol levels. So, controlling inflammation is a critical goal in reducing excess cortisol.
A more recent study, completed in 2012, which revealed another target of EFAs. This study proposed that substances called pro-resolution molecules (including lipoxins, resolvins, and protectins), are used by the body to turn OFF chronic inflammation. EPA and DHA have a major influence on enhancing production of these molecules, therefore are potentially influential in reducing chronic inflammation and thus cortisol levels.
We can see from both these studies, it appears to be the influence of DHA and EPA on inflammation that helps diminish cortisol levels, thus reducing the stress response
(7:25)
Red Bell Pepper
Stress leads to the overstimulation of the adrenal glands as requirements for the stress hormones (especially cortisol) are required. This energy intensive process uses up significant amounts of certain nutrients, especially vitamin C, Magnesium and Vitamin B5. As a result, these nutrients may become depleted. For a runner, these depletions may lead to an increased risk of injury, illness (URTI/UTI), low energy, poor recovery and ultimately poor performance.
Bell peppers are a good source of Vitamin C. All bell peppers have a vitamin C content but red bell peppers have the highest content. For example, red bell peppers contain 190mg per 100g of pepper whereas green bell pepper contains 128mg/100g.
By adding red bell peppers to your diet on a regular basis may help to increase the body’s vitamin C status. This could help reduce the effects of low vitamin C levels caused by stress.
(09:05)
Mushrooms
Mushrooms, especially Shitake, Maitake and Reishi have played an essential role in Asian medicinal traditions for many centuries. As the scientific evidence increases regarding their health benefits, they...
