Stress and nutrition
Nutrition provides our body with the energy and "building blocks" necessary for life and beyond. As modern research has shown, in fact, there is a close connection between the brain and the belly, guaranteed both by the connection between the autonomic nervous system and the enteric nervous system (vagus, pelvic and splanchnic nerve), and by the simultaneous presence, in the brain and in the gastrointestinal tract, from the same group of hormones (somatostatin, neurotensin, opioids, etc.).
The enteric brain is, in turn, in close connection with the endocrine system, very widespread within the gastrointestinal mucosa (APUD cells), and with the immune system, which here presents a "large lymphatic network. Our abdomen therefore presents itself as an important integrated neuroendocrineimmune complex that performs functions with a large margin of autonomy but which, at the same time, is heavily influenced both from the outside (food, visual inputs, etc.) and from the inside (emotions, beliefs, habits, etc.).
Eating therefore not only serves to replenish energy and structural reserves but also serves to influence the general regulatory systems of the organism (nervous, immune, endocrine systems), including DNA, as epigenetics has shown.
When you are under stress some nutrients (for example: vitamins of group B, necessary to produce energy and for the health of the central nervous system, vitamin C, useful for fighting infections, zinc necessary to optimize the efficiency of the immune system and to fight infections, magnesium, involved in the absorption of oxygen by the brain and in the processes that transmit nerve impulses, complex carbohydrates that provide the body with a constant supply of energy and a calming effect) are exhausted faster, so the body needs an additional supply of them through the diet.
We also know that the health of the cell, therefore of the organism, depends on the integrity of its components and free radicals are the main culprits of cell damage. Since stress, like too abundant and laborious meals, causes excess free radical conditions, it is necessary to add more free radical suppressants to the diet such as: vitamins E, C, A, B1, B5, B6, minerals zinc (Zn) and selenium (Se), amino acids cysteine, glutathione, phenolics and catecholamines, bioflavonoids etc.
The main vitamins enter the physiological circuit of maturation and activation of immune cells. What we eat and how we eat it affects our immune system.
The activation of the orthosympathetic nervous system, which occurs during the stress reaction, inhibits the production of digestive juices as well as the motility of the organs of the digestive system, thus hindering digestion and absorption of food. In addition, the cortisol produced (as well as steroids and other drugs) prevents the production of gastric mucus so that the stomach "self-digestes", initially causing an "inflammation (gastritis) capable of transforming into a gastric ulcer over time. The alteration of secretion. gastric acid also affects the acid-base balance of the whole organism (for each molecule of hydrochloric acid produced, each cell of the lining must give one molecule of bicarbonate to the blood).
Stress is thus the cause of various disorders of the digestive system (peptic ulcers, irritable bowel, lazy bowel, constipation, etc.) as well as food intolerances. Stress always, with its hormones adrenaline, noradrenaline and cortisol, acts both by increasing the quantity of circulating fats in the blood (lipolysis), both by decreasing the ability of the liver to metabolize them; the result is an increase in cholesterolemia and, more generally, in blood fats.
Finally, eating disorders (DCA) constitute a set of pathologies (anorexia, bulimia and other eating disorders) that represent a widespread and worrying reality. They, in their various manifestations, use the body and food to signify a discomfort of the mind and are able to involve behavioral and psychological changes such as: depression, anxiety, apathy, insomnia, emotional instability (euphoria, irritability and other personality changes ), decreased ability to concentrate and ideation. In fact, we know that in "nutrition, apparently instinctive, primordial behavior, a strong" cerebral "component enters, linked to social conventions, beliefs, memory, emotional state, etc. The potential intertwining with stress disorders is evident here. capable of triggering a dangerous DCA-stress vicious circle, with potentially devastating outcomes.
Our dietary model, therefore, like our emotional and cognitive processes, is able to influence the four main regulatory systems of the organism (nervous, endocrine, immune and connective) and vice versa.
From what has been said so far, a stress management program cannot be separated from proper nutrition education. In general, to combat stress, a diet that is as healthy and varied as possible is recommended with a prevalence of plant foods, in particular whole and organic carbohydrates, vegetables (especially green), fresh and dried fruit and legumes, as rich in those substances mentioned above which require an additional contribution. It is also good that meals are light and not very laborious and that they are eaten in an atmosphere that is as relaxed and comfortable as possible.
Edited by Dr. Giovanni Chetta
Other articles on "Stress and nutrition"
- Stress and cellular life
- Stress and well-being
- The stress reaction or response
- Stress and well-being: alarm and resistance
- Birth of psychoneuroimmunology
- Consequences of chronic stress
- The 5 stages of chronic distress
- Stress management
- Stress and neuroassociative conditioning
- Stress and psychic tension
- Stress and physical tension
- Stress and Wellness - Mental Advice
- Stress and psychology well-being
- Stress and well-being - Bibliography
