What does stress do to your body? And what to do

Everyone feels stress from time to time. But did you know that prolonged stress literally eats up your nutrients? After all, your body needs vitamins and minerals to make stress hormones. Fortunately, you can help your body by consciously choosing the right foods. 

What exactly is stress?

Stress is actually a very normal process in your body. It is your body preparing for "danger. Whether that's an important presentation, a deadline at work, or just a busy day. Your body then produces stress hormones such as cortisol and adrenaline. In small amounts, this is fine. It helps you stay sharp and get tasks done. But when stress becomes chronic, that is, persists for days, weeks or months, it starts to cause problems. 

Stress eats your nutrients

What many people don't realize is that stress literally eats your nutrients. When your body produces cortisol, it needs a whole host of vitamins and minerals for this process. With chronic stress, your supplies slowly but surely become depleted. It's a bit like a phone that's on 1% battery. It still works, but not optimally. 

You notice it in all sorts of little things: you're tired faster, you have trouble concentrating, you sleep worse, or you just feel "not quite right. The problem is that many people then reach for coffee, sugar or quick fixes. But that doesn't give your body the building blocks it really needs to get back into balance.

Important nutrition during busy periods 

You can help your body by getting the right nutrients. First, to ensure that your body can perform its normal functions. But in addition, nutrition can help you cope with stress.

Omega-3 fatty acids

Omega-3 fatty acids are important building blocks for your body. Did you know that your brain is 70% fat? The fatty acids EPA and DHA contribute to the normal function of the heart,* and not surprisingly, your heart works extra hard during busy periods. DHA also contributes to the maintenance of normal brain function.* You'll find it mainly in fatty fish such as salmon, mackerel and sardines, or in algal oil as an alternative.

B vitamins

B vitamins are in high demand because your body uses them for energy-producing metabolism. Vitamin B6 contributes to normal psychological function* and helps reduce fatigue and tiredness*, as do folate and vitamin B12. Pantothenic acid contributes to normal mental performance* You can find B vitamins in meat, fish, eggs, green leafy vegetables and whole grain cereals.

Zinc

Zinc is a mineral that many people get too little of. Zinc contributes to normal cognitive function* and protects cells from oxidative damage.* It also helps maintain normal levels of testosterone in the blood*, which is helpful because chronic stress can disrupt your hormone balance. You find zinc mainly in meat, nuts, seeds and whole grain cereals.

Magnesium

Magnesium is sometimes called the "relaxation mineral," and for good reason. It contributes to normal psychological function*, helps reduce fatigue and tiredness*, and supports normal nervous system function.* Magnesium also contributes to normal muscle function*, including your heart muscle.* Green leafy vegetables, nuts, seeds and dark chocolate are good sources.

Vitamin C

Vitamin C contributes to the normal function of the immune system*, and stress can put a lot of strain on your resistance. It also protects cells from oxidative damage* and helps reduce fatigue and tiredness.* A nice bonus: vitamin C increases iron absorption*, and iron is very important for your body. Fruits and vegetables such as citrus fruits, red bell bell pepper, kiwi and strawberries are full of vitamin C.

Take care of yourself during stressful periods

Stress is normal, but chronic stress requires extra from your body. By consciously choosing foods rich in important nutrients (such as those mentioned earlier), you give your body the building blocks it needs to regain balance. In addition, of course, it is also important to get your rest after intense periods. You cannot always be "on" and through rest and nutrition you can reset yourself.
*Approved EFSA health claims. The beneficial effect for heart and brain function is obtained with a daily intake of 250 mg EPA and DHA.