S4, Episode 9: Nutrition for Stress Relief and Resilience

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In this episode of the Nutrition Edit Podcast, we delve into the unavoidable reality of stress and its impact on our lives.

Stress comes in many forms, some of which we can control and others we can't, like political unrest or environmental toxins. But regardless of the source, stress affects us all differently, influenced by our circumstances and resilience levels.

While we can't always eliminate stressors from our lives, we can manage our response to stress through healthy lifestyle choices. Today, we're focusing on how to use food and exercise to increase resilience and reduce stress, even when external stressors remain unchanged.

Give it a listen and let me know what you found most helpful. Stress is an unavoidable part of life, but taking good care of your body can help you better cope with stress both emotionally and physically.

Download my Sleep Better Strategies cheat sheet here.

References:

• Mock, S. E., & Arai, S. M. (2011). Childhood trauma and chronic illness in adulthood: mental health and socioeconomic status as explanatory factors and buffers. Frontiers in psychology, 1, 246. https://doi.org/10.3389/fpsyg.2010.00246

• UCSF Center to Advance Trauma Informed Health Care - How Trauma Affects Our Health

• Yale Medicine Fact Sheet: Chronic Stress

• Selvaraj, R., Selvamani, T. Y., Zahra, A., Malla, J., Dhanoa, R. K., Venugopal, S., Shoukrie, S. I., Hamouda, R. K., & Hamid, P. (2022). Association Between Dietary Habits and Depression: A Systematic Review. Cureus, 14(12), e32359. https://doi.org/10.7759/cureus.32359

• Kris-Etherton, P. M., Petersen, K. S., Hibbeln, J. R., Hurley, D., Kolick, V., Peoples, S., Rodriguez, N., & Woodward-Lopez, G. (2021). Nutrition and behavioral health disorders: depression and anxiety. Nutrition reviews, 79(3), 247–260. https://doi.org/10.1093/nutrit/nuaa025

• Rao, T. S. Sathyanarayana; Asha, M. R.1; Ramesh, B. N.2; Rao, K. S. Jagannatha2. Understanding nutrition, depression and mental illnesses. Indian Journal of Psychiatry 50(2):p 77-82, Apr–Jun 2008. | DOI: 10.4103/0019-5545.42391

• Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary care companion to the Journal of clinical psychiatry, 6(3), 104–111. https://doi.org/10.4088/pcc.v06n0301

• Medical News Today article: Is exercise more effective than medication for depression and anxiety?

• Effect of exercise for depression: systematic review and network meta-analysis of randomized controlled trials BMJ 2024; 384 doi: https://doi.org/10.1136/bmj-2023-075847 (Published 14 February 2024) Cite this as: BMJ 2024;384:e075847

• Harvard Health Blog: Diet and depression By Monique Tello, MD, MPH, Contributor, January 29, 2020

• Taylor AM, Holscher HD. A review of dietary and microbial connections to depression, anxiety, and stress. Nutr Neurosci. 2020;23(3):237-250. doi:10.1080/1028415X.2018.1493808

•  https://www.healthlinkbc.ca/health-topics/ta4631

• https://www.lifetothefullest.abbott/en/articles/healthy-diet-can-reduce-stress.html

• https://exploreim.ucla.edu/nutrition/eat-right-drink-well-stress-less-stress-reducing-foods-herbal-supplements-and-teas/

• https://psychcentral.com/lib/beating-stress-through-nutrition/

• Forrest H Nielsen, LuAnn K Johnson, Huawei Zeng . Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep *. Magnesium Research. 2010;23(4):158-168. doi:10.1684/mrh.2010.0220

• https://www.psychologytoday.com/us/articles/200304/vitamin-c-stress-buster

• https://paleoleap.com/important-nutrients-stress-management/

• NIH B12 Fact Sheet for Consumers

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Music credit: Funk’d Up by Reaktor Productions

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