nutrition

and stress
There are many natural nutrients
available to help us better manage
the physical and symptomatic
effects due to excessive stress.
By Dr Leow Chee Seng, Regional Director
of Human Behaviour Academy and Dr MAZNAH
B aba, Senior Lecturer, Education Faculty,
University Putra Malaysia

While not all stress is bad like the adrenaline

rush which helps us to meet deadlines theres no

denying the negative impact of acute, chronic and
intense stress on our bodies and health.
The overall results of chronic stress can be
quite unpleasant, from both the emotional
and physical perspectives, possibly even
impairing ones ability to function and even
harming ones health or well-being.

illustration: www.istockphoto.com

Excessive stress can cause among others

anxiety, fatigue, insomnia, stomach
problems, sweating, heart rate increase, rapid
breathing, shortness of breath and irritability.
If the stress level is not controlled, it could also
lead to several medical problems such as asthma,
chronic fatigue, erectile dysfunction, male infertility,
fibromyalgia, hypertension, immune system
dysfunction, peptic ulcers, impaired wound healing,
rheumatoid arthritis, indigestion and irritable bowel
syndrome.
Combined with the mood disorder, such medical
complications due to stress will lead to a worsening
workplace performance and relationship problems.
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nutritions and stress

Clinical management

There is no medication to completely address stress.

Whatever medicines are available today only help to
reduce the complications that are derived from the
stress like insomnia and anxiety.
The common prescription includes sleeping aids
containing diphenhydramine and doxylamine
aimed at reducing stress-induced insomnia. For
stress-related anxiety, benzodiazepines lorazepam,
alprazolam, clonazepam and diazepam may be
prescribed.
Medical management of stress includes sharing how
to cope with stressful scenarios and to ensure the
patient has a healthy diet, getting enough exercise
and sufficient sleep.
At the same time, patients are also encouraged to
meet up with a professional counsellor if they find
themselves not being able to handle the stress by
themselves.

dietry changes

It is also possible to reduce the negative effects

of unwanted stress through proper nutrition. For
example, alpha-linolenic acids (an omega-3 fatty

30 | MAY/JUN 2012 OH!

acid) and flaxseed make wonderful sources of fibre

that contribute to hormone function.
A clinical study conducted among post-menopausal
women focusing on the elevated blood pressure due
to stress found that adding 30g of freshly ground
flaxseed daily to diets is able to reduce the blood
pressure elevating effect of mental stress.
However, the study also found flaxseed has no
significant effect on blood level control.

nutritional therapy

Then, there is tyrosine a natural amino acid that

helps in stress management.
Tyrosine is used by our bodies to generate adrenal
stress hormones and neurotransmitters (chemical
messengers in our brain). Clinical research shows
the level of neurotransmitters reduces when we
are under stress. Tyrosine supplements reverse the
decline and improve mental performance during
physically stressful conditions.
Another useful nutrient is ascorbic acid or vitamin
C as it helps reduce the level of stress-related
hormones and other related substances in our
bloodstream.

A controlled study found that vitamin C intake of

1,000mg to 1,500mg daily reduces stress hormone
levels when coupled with intense exercise. Clinical
studies also found several stress-related hormone
levels can be controlled with 2,000mg daily dosage
of vitamin C during the week before and after
surgery.
A deficiency in omega-3 fatty acids and low dietary
intake of docosahexaenoic acid (DHA) further
contribute to poor stress responses. A clinical
study found that intake of 1.5g to 1.8g of DHA is able
to prevent aggressiveness among students during
their final examinations.
Several daily supplements are also commonly used
in stress control and common dosages include
15mg of vitamin B1, 15mg of vitamin B2, 50mg
of vitamin B3, 10mg
of vitamin B6, 500mg
of vitamin C, 23mg of
pantothenic acid, 400mcg
of folic acid, 500mcg of
biotin, 100mg of calcium,
100mg of magnesium
and 100mg of zinc.
Studies have found such
nutrient
supplements
resulted in significantly
less
anxiety
and
perceived stress when
measured after a month.
However, other stressrelated symptoms did not
improve.
Since stress has an
impact on the balance of
intestinal bacteria that
affects our digestion, it is
a good idea to get some
probiotic supplement to
address the consequent
indigestion.

figthing stress with herbs

The more popular herbs that help in stress reduction

include the rhodiola, Asian ginseng, Siberian ginseng
and ashwagandha. All these herbs are members
of controversial category known as adaotogens
which are said to be able to increase the bodys
resistance towards stress, and to generally enhance
physical and mental functions.
Notably, a clinical study found that daily intake of
170mg rhidiola extract is able to prevent any decline
in a set of mental performance during the first two
weeks. In a double blind study of military cadets
performing 24-hour duties found that 360mg to
555mg of rhodiola extract consumption reduced
mental fatigue, as measured by performance tasks.
Asian ginseng can enhance the feeling of wellbeing in elderly people with
age-associated
memory
impairment.
Siberian
ginseng,
ashwagandha
have the same impact for
stress reduction, including
chronic psychological stress.
However,
no
controlled
research has been done
to explore these effects in
humans.

It is possible
to reduce the
negative effects of
unwanted stress
through proper
nutrition. For
example, alphalinolenic acids
(an omega-3 fatty
acid) and flaxseed
make wonderful
sources of fibre
that contribute
to hormone
function.

There is also a branch of

healing that focuses on
thoughts and emotions on
physical health, known as
mind-body medicine. Many
techniques used in such
a healing system such
as biofeedback, relaxation
training, laugh therapy, yoga,
meditation, breathing and
imaginary exercises are able
to prevent or manage health
problems relating to stress,
according to preliminary and
controlled research.

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