Christmas: A time of Stress and Relaxation
Christmas is upon us and this not only brings with it decorations, social
festivities and panic Christmas shopping, but to many people it means those
stress levels are going to be peaking! Battling the crowds whilst you decide on
what gifts to buy, deciding whether it should be a star or an angel on top of
the tree and realising you have run out of wrapping paper when you still have
fifty gifts to wrap, all contribute to those stress levels and if you are not
careful, by the time Christmas Eve comes around, you will feel so wiped out
that all the enjoyment of Christmas can be lost. So during this lead up to Christmas,
and after it’s all over too, here’s what you can do to make sure those stress
levels remain low and relaxation remains high.
Reducing the stress levels
We might not think of foods
contributing to our stress levels, in fact many people can reach for food at
times of stress in the hope it provides them with an element of comfort, but
there are actually a few foods and drinks that should be limited or eliminated
from the diet at times of high stress and anxiety. This is because some foods
can actually raise one of the body’s main stress hormones called cortisol,
which is certainly not helpful if you are already feeling stressed. Elevated
levels of cortisol in the body, is known to lower immune function, increase
blood pressure, lead to weight gain and impair memory and concentration, none
of which are beneficial when feelings of stress and anxiety are already high.
So which foods are not your friends when it comes to stress?
Caffeine
Although many people rely on
a daily hit of caffeine, often through the consumption of coffee, when it comes
to stress, caffeine is best avoided. Caffeine is a drug that is a stimulant and
stimulants are not what you need when you and your body are feeling stressed. Caffeine
consumption affects a number of hormones in the body and its effects can last
for a few hours. One of the hormones that caffeine affects is called adenosine,
which is a calming hormone that regulates sleep and helps us to feel relaxed. Caffeine
actually inhibits the absorption of this hormone in the body, which is mainly
why it has such a stimulant effect. When
you are already feeling stressed and agitated, the last thing you want to do is
have your adenosine levels depleted, which will only result in you feeling even
less calm. Caffeine also increases cortisol levels too, so any drinks such as
coffee, tea, energy drinks and some soft drinks are definitely best avoided as
well as chocolate, which is often high in caffeine too.
Alcohol
Although the consumption of
alcohol, in small amounts, can indeed induce feelings of relaxation and have a
sedative effect, it is also a depressant. One glass of wine for example could
well be beneficial for calming nerves, but if this is relied upon then the body
can build up a tolerance to the de-stressing effects of alcohol and then more
is needed to have the same effect. This is a slippery slope and not one that
will help stress or anxiety levels in the long term. After a bout of drinking,
when blood alcohol levels fall, there is also some evidence to suggest that
this can make anxiety feel even worse than before a drink. With Christmas just a short time away, for
most people, the thought of having an alcohol free December is definitely not
on their radar, but if stress and anxiety are an issue for you, then look at
moderating its intake.
Sugar
With the media attention
that sugar has had in the last few years, the majority of us should be moderating
our intake and trying to make sure consumption stays within the recommended adult
guidelines of no more than 6 teaspoons a day. This is certainly the case if you
are suffering with feelings of stress and anxiety, especially for prolonged
periods of time. This is because when we are stressed, our body goes into
‘preparation mode’ ensuring enough sugar or energy is easily available should
it be needed. This results in increased adrenaline and cortisol levels in the
body and a fall in insulin, with more glucose being released by the liver,
which increases the body’s blood glucose levels. Consuming sugary foods and
drinks on top of that will lead to further heightened blood sugar levels, which
negatively affect mood and energy levels and will only cause you to feel more
agitated and stressed when these levels fluctuate. To help stabilize blood
sugar levels, make sure you always eat breakfast (ideally one containing
protein and fibre), choose snacks that don’t contain sugar such as nuts or high
protein foods, and don’t consume refined sugary foods or drinks.
Bring on the Relaxation
There are a variety of foods,
which for different reasons, can help promote relaxation and calm. Christmas
time often means a change in our diets whether that be due to eating out more,
eating more processed foods or consuming more sugary snacks and these can all
have an impact on how we feel. We therefore need to make sure that alongside
our change in dietary habits, we are also consuming foods known to help make us
feel calm and reduce feelings of stress. So which foods are these?
Celery
This may not be the first
thing you think of putting on the Christmas menu or eating in cold December,
however don’t dismiss it just yet! Celery is certainly not a new remedy for
stress, in fact it was historically used in Hippocrates’ day as an antidote for
stress and to treat nervous tension. It is now known that celery contains phytochemicals called
phthalides, which have shown to relax the muscles found in the artery walls.
This effectively helps to lower blood pressure, which is always a positive
thing when stress is high and will allow for better relaxation.
Honey
For those who get sugar cravings when stressed, and if
will power is low, then instead of reaching for a processed sugary snack, reach
for the honey. Honey is a great source of potassium. This mineral not only helps
to reduce cortisol levels in the body, but is also effective at lowering blood
pressure, which is often raised during times of stress and anxiety.
Brussel Sprouts
As its Christmas, it’s only right to include this little
green vegetable, which for many, have become one of the synonymous vegetables
of Christmas. Love them or hate them, there is no denying they are rich in
nutrients, one of which is magnesium and when it comes to relaxation, this mineral
is one you don’t want to miss out on.
Magnesium
has a massive part to play in the release and uptake of serotonin, the body’s
happy hormone, so can help stabilize our mood. Magnesium is often referred to
as the ‘calming mineral’ due to the positive, calming influence it can have on
our nervous systems. Many studies have actually shown that when we are under
stress, especially prolonged stress, magnesium stores in our body become
depleted. In other words, the more stress our body is under, the more magnesium
we use up. This is certain to have an impact on how we feel, as we know that
magnesium actually helps to suppress the body’s stress hormone cortisol.
Without magnesium, our cortisol levels can often be higher, especially if our
stress levels are high. If Brussel sprouts are off your menu this Christmas
then you will also find magnesium in avocados, bananas, nuts, seeds and other
green leafy vegetables.
Oatmeal
Oats and oatmeal have been staple foods
in many people’s diets for centuries and are healthy additions to the diet for
a number of reasons, including their ability to help induce feelings of
relaxation. As a complex carbohydrate, oatmeal increases the absorption of
tryptophan in the body, which leads to the production of the hormone serotonin
and which helps the body relax as well as stabilise mood.
Oatmeal also contains the vitamin B6,
which is also known as the anti-stress vitamin. It is known to have a number of
therapeutic effects which would explain why it can be beneficial in reducing
stress levels, including contributing to normal functioning of the nervous
system, regulating hormonal activity and reducing fatigue. Why not make
yourself a bowl of Christmas oatmeal by adding cinnamon, nutmeg, stewed apples
and some fresh cranberries to it. It will certainly give you a hearty breakfast
and provide you with enough energy to unwrap all those presents!
Whatever your plans to celebrate
Christmas this year, try and make it one of relaxation rather than stress. With
the addition of some of the foods mentioned above and the elimination of
others, it will certainly help give you the best chance of keeping blood
pressure low and tempers controlled. Just make sure you’re not so relaxed that
you forget to cook the Christmas lunch!
References:
·
Magnesium in Disease
Prevention and Overall Health, 2014. Advances in Nutrition: An International
Journal
·
A spoonful of sugar:
feedback signals of energy stores and corticosterone regulate responses to
chronic stress, 2003. Physiology & Behaviour
·
A review on medicinal plant of Apium
graveolens, 2015. Advanced Herbal Medicine
·
Tryptophan
hydroxylase-2: An emerging therapeutic target for stress disorders, 2013.
Biochemical Pharmacology