In the contemporary society, stress has been described as an inevitable aspect of life in the society for many people. This is a clear indication that stress emanating from work demands, individual issues, or change in society affects the overall wellbeing of an individual. In this case, most people would just try to reduce stress by using techniques such as relaxation or therapy while the importance of nutrition and more so micronutrients is not well considered. These nutrients are important for general well being of the body and especially when there is added stress on the body.
During stress, the body also experiences several physiological changes that may use up micronutrients in the body. The activation of the stress response in the body means that the metabolism rises and stress hormones such as cortisol are produced. These hormonal changes can affect the absorption and metabolism of important nutrients, which is why it is very important to pay attention to the micronutrients. Some of the vitamins include vitamins C and E, while minerals include magnesium and zinc, which are very important in helping the body to handle stress, mood swings, and boost the immune system.
Knowledge of the relationship between stress and micronutrient requirements may help people to make proper nutritional decisions. If people are aware of the symptoms of nutrient deficiencies and include a number of nutrient dense foods in their diets, they can enhance their ability to deal with stress. This blog will discuss about how stress affects micronutrients, the vitamins and minerals required during stress, and how to improve the intake of these nutrients to improve the quality of life.
Understanding Micronutrients
What Are Micronutrients?
Micronutrients are nutrients that are needed in small quantities within the body to enable it to perform its functions. They are categorized into two groups:
Vitamins: Essential biochemical compounds that are used in a number of metabolic reactions. They include:
Water-soluble vitamins: As for instance the B-complex vitamins and vitamin C that are water soluble and therefore are not accumulated in the body.
Fat-soluble vitamins: For instance, vitamins A, D, E, and K that are fat soluble vitamins and are stored in body tissues.
Minerals: Microminerals that have some important functions in the body such as:
Macrominerals: Like calcium, magnesium and potassium which are required in relatively higher quantities than the other minerals.
Trace minerals: For instance, iron, zinc and selenium which are needed in small amounts but are as important as the macronutrients.
Here are the Effects of Stress on the Human Nutrition Requirements
When your body is stressed, there are several changes that occur in your body and this may include. Understanding these changes can help explain why the demand for certain micronutrients increases:
Activation of the Stress Response:
The body triggers the hypothalamic-pituitary-adrenal (HPA) axis and stress hormones such as cortisol and adrenaline are released. This response helps the body to prepare to deal with challenges but at the same time increases the body’s nutrient requirements.
Increased Metabolic Demand:
When stressed the body’s metabolism may increase and therefore the energy requirements may also increase. This may increase the need for vitamins and minerals in order to supply the body’s needs for a number of biochemical activities.
Oxidative Stress:
The authors also note that chronic stress can cause the overproduction of free radicals that can harm cells and tissues. This oxidative stress makes other micronutrients with antioxidant properties such as vitamins C and E vital.
Altered Nutrient Absorption:
Stress has an impact on the gastrointestinal tract and nutrient uptake, which means that deficiencies may occur even with proper nutrition. Cortisol can also affect digestion because it will slow it down, thus affecting the body’s ability to absorb nutrients.
Increased Nutrient Excretion:
Stress may also cause the increased urinary elimination of magnesium and vitamin C, thus reducing your body’s supply.
Micronutrient: Definition and Its Importance
During stressful times, several micronutrients are particularly important for maintaining health and well-being:
Vitamin C:
Role: A nutrient that prevents cells from being damaged by oxidative stress, boosts immunity, and helps synthesize neurotransmitters.
Sources: Oranges, lemons, strawberries, bell peppers, broccoli and tomatoes.
B Vitamins:
Role: This group of vitamins is very important for the generation of energy, brain function and mood. Some of the B vitamins such as B6 and B12 enable the body to produce neurotransmitters such as serotonin and dopamine which play a crucial role in determining the state of mind.
Sources: Whole grain products, pulses, eggs, dairy products and green leafy vegetables.
Magnesium:
Role: Also referred to as the ‘anti stress’ mineral, magnesium plays a role in managing cortisol levels, relaxation and sleep. It also has a role in muscle contraction and nerve impulse conduction.
Sources: Whole grains, nuts and seeds, green and leafy vegetables, and legumes.
Zinc:
Role: This is a trace element that is needed for immune system function, for healing of wounds, and for DNA synthesis. It is also involved in modulating mood, and may even help to increase the ability to cope with stress.
Sources: Meat, fish, nuts, beans, seeds and fish.
Omega-3 Fatty Acids:
Role: Omega-3 fatty acids (found in fish oil) are not a true micronutrient, but they are necessary for the proper functioning of the brain and for controlling inflammation. It has been associated with better mood and cognitive performance.
Sources: Salmon, mackerel, flaxseeds, chia seeds, and walnuts.
Here are the Symptoms of Micronutrient Deficiency
Identifying the symptoms of micronutrient deficiencies can be important in order to continue to stay healthy during periods of stress. Common symptoms include:
Fatigue: Fatigue that persists even when one is well rested could be as a result of low B vitamin or iron levels.
Mood Swings: Prolonged symptoms of irritation or anxiety can be caused by the B vitamins or magnesium deficiency.
Weakened Immune Response: Recurrent diseases may be attributed to low vitamin C or zinc consumption.
Cognitive Issues: Poor concentration or memory loss may be an indication of low B vitamin or omega three fatty acid levels.
Ways to Boost Micronutrient Consumption
Increasing your micronutrient consumption can go a long way in enhancing the body’s capacity to handle stress. Here are practical strategies:
Eat a Balanced Diet:
Try to eat a lot of foods to increase your chances of getting many vitamins and minerals. Consume foods in their natural state.
Plan Your Meals:
Cooking in advance can help to make sure that you incorporate foods that are rich in nutrients into your diet. Create a list of food that should be bought frequently and these should include fruits, vegetables, whole grain products, nuts, and lean meat.
Easy Ways to Increase Your Consumption of Micronutrients
Choose to consume products that are loaded with micronutrients like nuts, seeds, yogurt, or fruit rather than snacks that are made from processed sugars and unhealthy fats.
Stay Hydrated:
Take enough water to enhance digestion and absorption of nutrients in the body. Herbal teas can also contain even more antioxidants and may also help to reduce stress.
Consider Supplements:
Supplements are useful if you are unable to get nutrients from food products as they will supplement for the shortcoming. It is always recommended to seek advice from a doctor before taking any new supplements for deficiency treatment.
Mindful Eating:
Try to practice mindful eating by taking time to eat, and being conscious of what you are consuming. This may assist you to make improved dietary choices and improve digestion.
Conclusion
The correlation between stress and micronutrient requirements is essential for health and well-being. In stressful periods, the body requires more vitamins and minerals, which proves the need to consume products containing these substances. If you understand what deficiency symptoms look like and how to increase your micronutrient intake, you will be able to help your body handle stress more effectively. Please do not forget that it is never a waste of money to invest in your nutrition as this is a sure way of boosting your coping abilities, improving your mood, and general well-being during such difficult times.
