If stress is a part of your life, one of the ways to combat its effects is to have proper nutrition. Although the ideal scenario is to eliminate the cause of your stress, that is not always possible. For that reason, taking the necessary steps to offset its effects will be very beneficial.  

Reinforcing the immune system

One of the most common effects of stress on our body is that it weakens our immune system. That’s why during periods of stress, people are a lot more vulnerable to colds and infections that usually don’t affect them. One way of offsetting those effects is to help the functioning of the immune system.  

Vitamin C is an essential component of a healthy diet, especially if you live with stress. Vitamin C reinforces the immune system. The problem is that our body does not produce vitamin C so we have to obtain it from external sources. That’s why it is important to make sure you are eating foods rich in vitamin C in these times. These foods include citruses such as oranges, lemons, kiwis or grapefruits and also beiges such as broccoli, green peppers or cabbage.

Vitamin A will also help you counteract the effects of stress. In general, red, orange or yellow foods, as well as dark-green ones contain beta-carotene, which enable us to synthesize vitamin A. Examples of foods rich in beta-carotene are: red pepper, spinach, broccoli, apricots or tomatoes.

Foods you should eliminate or cut back on

Just like there are foods that help you manage stress, others do not help at all and contribute to make matters worse.  

Caffeine, due to its stimulant action, worsens these effects. Caffeine is not only found in products such as coffee, but also in sodas and Latino beverages such as guarana or mate. Although the natural reaction when one feels fatigued or must be alert is to drink a cup of coffee, it is not a good idea, because you will then need to drink more to get your energy up when the effect wears off.  

On the other hand, an excess of sugar is not recommended for the proper functioning of the body. Foods rich in refined sugars create an exaggerated response to insulin, in order to process them. Sweets, sodas with sugar, or sugary foods cause an insulin discharge or an insulin peak. Although at first it may seem that they provide energy, the sugar levels can decrease sharply and reach below normal levels, thus promoting a feeling of hunger and fatigue.  

It is much healthier to eat food that liberates insulin slowly but consistently. Foods rich in complex carbohydrates, such as whole-wheat breads, cereal, fruits and beiges can cause a greater sense of satiety and provide energy during longer periods of time.  

It is also important to space meals properly. Three meals a day with three snacks are the best way of keeping your blood-sugar levels stable.