By Dr. Arianna Carughi
Scientific Advisory Board Member
Discover how nutrition directly affects our mental and emotional well-being, our responses to stressors, and how we manage stress. Learn about the crucial role of nutrition in influencing stress levels and mood through various mechanisms.
Impact of Nutrition on Stress Levels
Stress is a normal reaction to the pressures of everyday life. While some stress can be motivating and temporary, chronic stress can have negative effects on both physical, mental, and emotional health.1 Stress can weaken our immune system which increases our susceptibility to getting sick. It increases inflammatory processes in our bodies which can lead to pain and tension. Stress impacts our mood: we get irritated or angry more frequently, we may have lower productivity at work, we feel tired, anxious, or sad.
Stress is a major contributor to certain types of sleep disorders.1 We say that stress and sleep loss are inseparable companions! Sleep loss affects our mood, our immunity, our energy level, and overall health. It also affects our appetite: people under stress tend to either eat too much or too little.1 Eating too much can lead to weight gain and eating unhealthy foods. Eating too little can lead to nutrient deficiencies. In both cases, the diet can aggravate stress and affect our mood. We can see that there is a two-way relationship between food and the mind. This means that mood can influence our eating habits, and in turn, what we eat, our diet, can impact how we react to stress, our mood, and emotional well-being.1-4
The Role of Nutrients in Brain Health
Nutrition plays a crucial role in influencing stress levels and mood through many mechanisms. An adult human brain, which accounts for about 2% of a body’s mass, uses 20% of its total metabolic energy.2 It is always “on” even while we sleep.
A host of vitamins and minerals are necessary to keep this metabolism going! The brain uses nutrients to support its function and structure. Essential fatty acids, particularly the omega-3 fatty acids found in fish, are important for brain health and may help to reduce stress levels.1,2 Stress can increase the production of free radicals, leading to oxidative stress, which can damage brain cells. Antioxidants, like vitamin C, carotenoids and polyphenols found in fruits, vegetables, nuts, and seeds can help to combat this damage.2,3 These nutrients also may reduce inflammation in the brain and in turn affect areas of the brain such as the hippocampus which is associated with learning, memory, and mood regulation. Amino acids in proteins are precursors of neurotransmitters, brain chemicals that regulate mood, appetite, sleep, attention, learning, memory and more.2 In essence, a healthy, balanced, nutrient-rich diet is essential to supply the brain what it needs every day for optimal functioning.
A group of nutrients that deserve a closer look are the B vitamins as they play an essential role in the body’s stress response and overall mental well-being. These vitamins are involved in many physiological processes that can influence the body’s ability to cope with stress. They are critical for converting food into energy. Stress can increase the body’s energy needs, and a sufficient supply of B vitamins ensures that the body can meet these demands.2,5 Thiamin (B1), riboflavin (B2), niacin (B3) and B12 play a role in maintaining the health of the nervous system, and a well-functioning nervous system is essential for managing the stress response. B vitamins are also involved in the synthesis and regulation of hormones released during the body’s stress response, such as cortisol and adrenaline. B vitamins, such as pyridoxine (B6), folic acid, and cobalamin (B12) are also involved in the synthesis of neurotransmitters like serotonin, dopamine, and norepinephrine.5 Serotonin creates a long-lasting feeling of happiness and well-being and dopamine a sense of pleasure.
Finally, B vitamins support immune function, which can be compromised during periods of stress. It is important to maintain adequate levels of all B vitamins, as they often work together in the body. Deficiencies in B vitamins can lead to increased stress sensitivity and a reduced ability to cope with stressors.2,5
Defining these Important Nutrients:
Essential Fatty Acids
Omega-3 fatty acids found in fish are important for brain health and may help to reduce stress levels.1,2
Amino Acids
Proteins are precursors of neurotransmitters, brain chemicals that regulate mood, appetite, sleep, attention, and more.2
Antioxidants
Vitamin C, carotenoids, and polyphenols found in fruits, vegetables, nuts, and seeds can help combat oxidative stress in the brain.2,3
B Vitamins
Thiamin, riboflavin, niacin, and B12 play essential roles in the body’s stress response and overall mental well-being.2,5
Gut-Brain Axis and Mood Regulation
One of the most intriguing scientific developments of recent years is the discovery of the importance of microorganisms in the gut as intermediaries between the foods we eat and what happens in the brain. Colloquially referred to as the “gut-brain axis,” this two-way communication between the brain and our intestinal tract plays a crucial role in regulating not only digestive functions but also influencing mood, behaviour, and even cognitive functions.6
The gut is home to trillions of microorganisms collectively known as the gut microbiota. These microbes play a significant role in producing neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are crucial for regulating mood. Serotonin, as mentioned above, is often associated with feelings of happiness and well-being, and approximately 95% of serotonin in the body is produced in the gut.3,6
Certain foods, such as those high in fibre (prebiotics), and fermented foods (probiotics), can promote the growth of beneficial bacteria in the gut. These bacteria help maintain gut barrier function, produce neurotransmitters, and modulate immune system activity, all of which influence brain function and mood.6 Maintaining a healthy gut through proper diet, exercise, and stress management can help support optimal mood regulation.
Factors Contributing to Mental Well-Being
While nutrition plays a significant role in influencing stress levels and mood, other factors such as environment, lifestyle, access to social and spiritual support, and overall health also contribute to our mental well-being and happiness.
Environment – The physical and social environment can significantly impact mental well-being.
Lifestyle – Healthy lifestyle choices, including regular physical activity and stress management, are crucial for mental well-being.
Social Support – Connecting with others and having a support system can positively impact mental well-being.
Strategies for Effective Stress Management
Here are some strategies you can include in your daily life to effectively manage stress, promote a positive mood, and enhance overall well-being:1
- Exercise regularly.
Physical activity lifts your mood and helps you get better sleep, reduces stress, and improves self-confidence. - Eat a healthy diet based on nutrient-rich foods.
A balanced diet with plenty of fruits, vegetables, lean protein, whole grains, and omega-3 fatty acids can help you cope with stress. Consuming foods high in sugar and refined carbohydrates can lead to fluctuations in blood sugar levels, which can cause mood swings and increase stress. Maintaining stable blood sugar levels through a balanced diet rich in fibre, protein, and healthy fats can help to stabilise mood. - Get adequate sleep.
Lack of sleep can exacerbate stress. Aim for 7 to 9 hours per night and maintain a regular sleep schedule. - Take time to relax and time to care for yourself.
Relaxation techniques such as yoga and tai chi, deep breathing exercises, mindfulness, or meditation can help clear your mind and improve your mood and ability to deal with stress. Engaging in activities that you enjoy and find relaxing can act as a distraction from everyday stress. - Connect with others!
Social interaction can provide a sense of belonging and self-worth, lift your mood and lead to positive thinking.
NeoLife Products for Stress Management*
Consider the following NeoLife products to help manage stress and keep you on the go.* NeoLifeTea, Vitamin B Complex, and Herbal Rest & Relax are designed to support mental calmness, energy metabolism, and overall mental well-being.*
NeoLifeTea is an instant, delicious and refreshing naturally stimulating energy boost – based on pure and potent ingredients; and offered in a convenient on-the-go stick form. Our exclusive Energy Blend ingredients comprise of a unique combination of carefully selected green, black, and white teas (Camellia sinensis) brimming with rejuvenating antioxidants, and naturally occurring caffeine. They promote instant energy, fat-burning, and efficient metabolism.*
An extra high potency formula which provides the perfect balance of eight B vitamins to help support energy metabolism, our body’s stress response, and overall mental well-being.* Features Threshold Controlled Technology for sustained release of B complex nutrients over an eight hour period.*
A blend of eight herbs, including lemon balm, passion flower, and chamomile, to help promote calm relaxation, restful sleep, and refreshed awakening.*
* Always read the label. Use only as directed. These products are not intended to diagnose, treat, cure or prevent any disease.
References:
- Stress and Health. Harvard T.H. Chan School of Public Health. Updated Oct 2021. Accessed March 11, 2024. https://www.hsph.harvard.edu/nutritionsource/stress-and-health/.
- Rucklidge, JJ et al. Nutrition Provides the Essential Foundation for Optimizing Mental Health. Evid Based Pract Child and Adolesc Ment Health. 2021 Feb; 6(1): 131-54. doi: 10.1080/23794925.2021.1875342.
- Selhub, M. Nutritional psychiatry: Your brain on food. Harvard Health Publishing. Published Sept 18, 2022. Accessed March 11, 2024. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626.
- How to Boost Mental health Through Better Nutrition. American Society for Nutrition. Published April 18, 2023. Accessed March 11, 2024. https://nutrition.org/how-to-boost-mental-health-through-better-nutrition/.
- Calderon-Ospina CA, Nava-Mesa MO. B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neurosci Ther. 2020 Jan; 26(1): 5-13. doi: 10.1111/cns.13207.
- Appleton J. The gut-brain axis: Influence of microbiota on mood and mental health. Integr Med (Encinitas). 2018 Aug; 17(4): 28-32. PMID: 31043907.