Stressed? Don't junk the vitamins

Diet can play a key part in maintaining our equilibrium, says Amanda Ursell

If you believe everything you read, it seems the ideal cure for stress involves getting into the lotus position and taking Rescue Remedy, while a reflexologist twiddles your toes. While each of these options offers its own unique anxiety-busting antidote to our high-octane lives, a quick trip to the supermarket is an equally valid course of action - because chronic stress can profoundly affect our nutritional intake and, in turn, our long-term well-being.

Shock waves: anxiety stimulates the appetite - often for the wrong kinds of foods Hormonal reactions to stress can trigger overeating and deplete nutrient stores, and so compromise our immune systems and health. Planning ahead can help to avoid this.

The body's time-honoured response to an anxious situation is to prepare to fight or flee. Within seconds, the blood is awash with the hormone adrenaline and the nervous system is charged on red alert. Adrenaline quickens the heartbeat, diverts blood to muscles and makes it thicker in anticipation of repairing wounds. Once the immediate stress has passed, another hormone, cortisol, is quickly released.

One of the roles of cortisol is to stimulate hunger - a response that ensures we refuel after physical exertion. The problem today is that most stress does not receive any physical outlet, yet adrenaline is still released, followed by cortisol that triggers the urge to eat. This may explain why, when anxious, many of us turn to snacks such as biscuits, chocolate and crisps.

Being aware of this tendency gives us the power to deal with it. Grazing on low calorie snacks helps. Placing a fruit bowl on your desk or at home, keeping sugar-free gum to hand or having access to some chopped vegetables is a good start.

Anything crisp such as carrot or celery sticks has the added advantage of needing a good crunch. Scientists believe this physical motion helps to dissipate pent-up anger.

The chronic over-production of stress hormones puts a strain on vitamin and mineral stores. Although the effects of long-term anxiety and tension on nutrient needs are not fully understood, a picture is beginning to form.

For instance, vitamin C is needed for the production of adrenaline. When adrenaline levels are raised during extended periods of stress, more vitamin C is needed to sustain its synthesis. Foods such as citrus fruits, berries, kiwi fruits, green vegetables and peppers are excellent sources.

Failure to meet these increased needs leaves other body systems, such as the immune system, wanting. It can compromise the activity of macrophages, immune cells that eat up bacteria and viruses, making us prone to infections. Stressed out smokers need to take more vitamin C. Nutritional needs increase under stress, but it is then that we are most at risk of neglecting our diet: the need for sources of good quality protein, such as fish and chicken, may be increased by up to 60 per cent. Protein is essential for maintaining the production of antibody-rich mucus in the surface of our throats, lungs and digestive tracts and eating too little can make us more prone to colds, flu and food poisoning.

Oily fish such as salmon, mackerel and sardines are particularly good choices because all are rich in omega-3 essential fats that help to counteract adrenaline's blood thickening effects.

Cutting right back on salt-rich processed foods is important. Salt exacerbates the blood pressure-raising effects of adrenaline. Fruit and vegetables are a source of immune-boosting vitamins and provide potassium, which helps to lower blood pressure.

The best long-term advice in dealing with stress is to pinpoint and deal with its sources. But eating well can help to bolster your health, ward off illness and make it easier for your body to cope with the day-to-day consequences of life in the fast lane.

Story filed: (Filed: 14/08/2002) Copyright of Telegraph Group Limited 2002