The beginning of a new year is often a time full of reports and commitments, which can lead to increased stress levels. However, stress isn't just caused by overload — it can also be caused by nutrient deficiencies, at least according to nutritionist Marina Wright, who says stress and poor nutrition tend to create a cycle in which each factor makes the other worse. Forefront and Claude helped us understand what the problem was and how to deal with it.
The relationship between stress and nutrition works both ways, with stress increasing nutritional needs, while nutrient deficiencies create a biochemical imbalance that disrupts healthy stress responses and thus creates additional stress. Beyond stress, the deficiency causes the body to struggle to maintain a stable mood, proper bowel function, immunity, etc.
The most common nutrient deficiencies include B vitamins, zinc, omega-3s, vitamins C and D, protein, and iron. These nutrient deficiencies have been associated with higher stress levels and worse mental health outcomes.
To reduce nutrient-related stress, it is important to consume a diet rich in whole, minimally processed foods, such as fruits, vegetables, fish, eggs, dairy products, legumes, whole grains, nuts, and seeds. Fermented and probiotic foods, such as yogurt and kimchi, also support healthy levels of microbes in the gut, which contribute to stress resistance.
In addition to nutrition, lifestyle habits play an important role in building stress resistance. Maintaining blood sugar control through regular meals, optimizing circadian rhythms with morning sunlight, limiting blue light before bed and getting enough regular sleep, exercising, and improving vagus nerve tone through exercises like diaphragmatic breathing can help regulate stress response systems in the body.
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