We most often think of deficiencies as a result of a less-than-ideal diet, but did you know that excessive stress can also be the cause?
Your body requires a steady supply of vitamins and minerals to keep you in a resilient state of health. The best way to get enough of these micronutrients, says Clicks Pharmacist Waheed Abdurahman, is always by eating a plant-rich, varied and well-balanced diet.
But, what if you are eating well and still not getting what you need to feel well, keep your energy up and fight off infection? Studies show that one of the major possible culprits may be stress.
The hormonal effects of stress
What you put into your body (in the form of food or supplements) is only one part of the picture. Stress can seriously impact how well your body absorbs the nutrients you feed it, as well as how much of them you need to thrive. If you are under significant pressure for a prolonged period of time, this can become a vicious cycle: stress causes the deficiency and the deficiency, in turn, increases your anxiety and makes it difficult to sleep.
There are several complex processes at play, but the most pronounced has to do with your body’s main stress hormone, cortisol. Produced by your adrenal glands – little triangle-shaped organs at the top of your kidneys – your cortisol levels spike when your brain perceives stress. This could be stress in the form of a tangible threat to your physical safety, or emotional stress – your body doesn’t really distinguish between the two.
When your cortisol levels shoot up, they increase your heart rate and blood pressure, and change the way your body processes sugar. In small doses, they make you more alert and lower your sensitivity to pain. This is a normal and necessary process which, in and of itself, doesn’t cause nutrient deficiencies.
What you might be missing
The problem occurs when your brain tells your adrenal glands to keep your cortisol levels high for long periods of time. Overproduction of cortisol depletes the body of Vitamins C and D, both of which are essential for the proper function of the immune system - making you more prone to getting sick.
Your Vitamin B1, zinc and potassium levels – all of which help with regulating your moods and getting restful sleep – also dip with ongoing stress. As your adrenals near burn out, your sodium levels drop (which, incidentally, may be why you crave salty foods).
At the same time, because cortisol affects your digestive system and weakens your gastric secretions, even the most nutritious meals won’t deliver your body the nutrients you need when your adrenal glands are in overdrive.
How to get your levels up
Quality supplements can certainly help to break the cycle and ensure you’re getting more of what stress is taking out, advises Abdurahman. Some can even help to tweak your body’s response to anxiety-provoking situations. Omega-3 fatty acids, for example, have been clinically shown to lower cortisol spikes in response to mental stress.
But, it’s equally important to tackle the root of the problem and seek out ways to relax. Studies show that regular, moderate exercise can help keep your cortisol levels under control. It’s a delicate balance, though, because depending on your fitness, too much high-intensity exercise can have the opposite effect.
Carving out moments of calm, making a conscious effort to have more fun, spending time with friends, family – or even a pet – can all help shift your nervous system out of ‘fight or flight’ and into ‘rest and digest’. Do this daily and your body’s systems will find a better balance and work to correct any nutrient deficiencies caused by stress.
Also read: The relationship between sleep, stress and your energy levels: https://clicks.co.za/health/article-view/The-relationship-between-sleep-stress-and-your-energy-levels
IMAGE CREDIT: 123rf.com
* Reliance on any information provided on this Website is solely at your own risk.
The content of this Website is provided as a service to you for educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing symptoms or need medical advice, you should seek the advice of your healthcare professional.