2

votes

What are important foods/nutrients for someone with high stress?

Answered on September 12, 2014
Created May 16, 2012 at 12:19 AM

I work a high stress job and despite making efforts to reduce stress (exercise, meditation, adequate sleep) I am still usually stressed out. What are some important nutrients (foods, vitamins/minerals, supplements) I should eat/take? I'm not sure if being under stress causes you to deplete certain vitamins/minerals more than others or makes certain ratios to be out of whack, but thought somewhere here might have thoughts on it.

B0fe7b5a9a197cd293978150cbd9055f

(8938)

on May 16, 2012
at 07:42 AM

I don't get that effect from omega3, but that may be just me. I do get better mood from D3 and retinol.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 16, 2012
at 06:46 AM

What if (God forbid) you get too sick to work? That's what happened to me...

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on May 16, 2012
at 04:45 AM

Jump on linked in and build up your profile... You might just get hired away...

91882203467f64f68f25f58f1caeee68

(1017)

on May 16, 2012
at 03:31 AM

I think about quitting every day, and have for the last 5 years. If the job market was better it would be much easier to make a move, but it's a little tough with so much uncertainty.

Ddfdaa75ac9f47e01fc71162dd0d38dc

on May 16, 2012
at 03:27 AM

Good luck. My final recommendation is yoga nidra.

91882203467f64f68f25f58f1caeee68

(1017)

on May 16, 2012
at 02:57 AM

Lot's of helpful stuff to try out here, I'll look into these for sure, thanks!

7841848bd0c27c64353c583fb7971242

(7275)

on May 16, 2012
at 02:24 AM

I second Klaud. Also, if you wanted vitamin C from foods, you could eat more grapefruit and raw bell peppers. I would definitely try adding salt to your food and/or to your water for a week or two and see how you feel. I drink a ton of water throughout the day, too, and I know I feel terrible if I don't remember to salt my food.

45ace03a0eff1219943d746cfb1c4197

(3661)

on May 16, 2012
at 02:18 AM

Also seeds like sesame and chia, some raw nuts, broccoli, and flax are decent sources of calcium.

45ace03a0eff1219943d746cfb1c4197

(3661)

on May 16, 2012
at 02:15 AM

Bone broth, canned sardines and salmon with bones, and green vegetables like collards, spinach, turnip greens.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 16, 2012
at 01:38 AM

Good answers below. One thing to remember is to eat good sources of omega 3. Salmon is common and easy. Pretty sure there's some scientific evidence that high healthy omega 3 levels offer better brain function and better mood and mood-control.

91882203467f64f68f25f58f1caeee68

(1017)

on May 16, 2012
at 01:18 AM

I eat wild Alaskan salmon at least once a day, but don't get enough calcium or vitamin C on average so will look to get those through food or supplements. Aside from dairy what's a good food source of calcium?

93eea7754e6e94b6085dbabbb48c0bb7

on May 16, 2012
at 01:15 AM

WHat is what you are suggesting?

3967ae8ccdd35a794898a892271d27e7

(372)

on May 16, 2012
at 01:11 AM

you could use some salt in your diet. get a good vit c. 1g a day should be okay. though just because you dont hit something in Fitday its not the end of the world. Just focus on eating well.

91882203467f64f68f25f58f1caeee68

(1017)

on May 16, 2012
at 12:51 AM

I drink like 10 bottles of water a day so I'm covered on that part, and regularly take FCLO/BO, multivitamin, and Zinc. I fall short on vitamin C often on FitDay.com and there isn't much in my multivitamin so I probably need to supplement that in some form. If I'm not using ANY salt in my meals and drinking a ton of water, is that going to result in missing out on sodium or something?

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11 Answers

4
Eedf46c82d0356d1d46dda5f9782ef36

(4464)

on May 16, 2012
at 01:20 AM

Scotch or really good tequila.

4
7841848bd0c27c64353c583fb7971242

(7275)

on May 16, 2012
at 12:35 AM

Vitamin C and magnesium usually come up a lot. I agree with Anonymous Chump on the B vitamins and maybe zinc. I'd also guess vitamin D is helpful, since it's related to hormone production and cortisol.

Some anecdotal experience: in high school I was only able to pull all-nighters by chomping vitamin C tablets all night. That and drinking loads of water. I'd be careful of depleting salts, though, so putting a pinch of salt in the water would help. So I guess add salt to the list, too.

3967ae8ccdd35a794898a892271d27e7

(372)

on May 16, 2012
at 01:11 AM

you could use some salt in your diet. get a good vit c. 1g a day should be okay. though just because you dont hit something in Fitday its not the end of the world. Just focus on eating well.

91882203467f64f68f25f58f1caeee68

(1017)

on May 16, 2012
at 12:51 AM

I drink like 10 bottles of water a day so I'm covered on that part, and regularly take FCLO/BO, multivitamin, and Zinc. I fall short on vitamin C often on FitDay.com and there isn't much in my multivitamin so I probably need to supplement that in some form. If I'm not using ANY salt in my meals and drinking a ton of water, is that going to result in missing out on sodium or something?

7841848bd0c27c64353c583fb7971242

(7275)

on May 16, 2012
at 02:24 AM

I second Klaud. Also, if you wanted vitamin C from foods, you could eat more grapefruit and raw bell peppers. I would definitely try adding salt to your food and/or to your water for a week or two and see how you feel. I drink a ton of water throughout the day, too, and I know I feel terrible if I don't remember to salt my food.

3
80890193d74240cab6dda920665bfb6c

(1528)

on May 16, 2012
at 02:44 AM

I highly recommend the adaptogens Rhodiola and Ashwaganda. Get the standardized extracts to make sure you're really getting the good stuff. Add some Slo-Mag as well. That all helps you raise your sh*t tolerance substantially.

If you find neither of those work for you, your fallback position is Maca. The final line of defense is American ginseng, but some people find it overstimulating, so I recommend it as the last to try.

Then to ensure you stay calm and focused during those occasions when the monkeys actually let loose with the feces in your direction during a meeting, experiment with L-Theanine, 5HTP, and GABA. A little of these helps you stay calm, but too much can make you sleepy. Find your sweet spot.

If you're the kind of person for whom stress causes inflammation (hives) or fidgeting (snapping pencils in half, say), try adding some NAC and zinc. If stress causes anxiety, check out passionflower and inositol. If stress causes anxiety, which then causes sleeplessness, try adding some valerian plus some more mag at bedtime. If the stress makes you snappy and cranky (like you're taking stuff home that you should leave at work), check out taurine to stabilize your mood. If your mood is really unstable (like you come home and scream at your girlfriend), try increasing your Omega-3 fish oil dose to 4K mg for 2 weeks.

Everyone should be taking Vit D3, and fish oil anyway, so I won't spend any more time on those.

91882203467f64f68f25f58f1caeee68

(1017)

on May 16, 2012
at 02:57 AM

Lot's of helpful stuff to try out here, I'll look into these for sure, thanks!

Ddfdaa75ac9f47e01fc71162dd0d38dc

on May 16, 2012
at 03:27 AM

Good luck. My final recommendation is yoga nidra.

2
Eea6a68f5a7190d13c60e1c72417a581

(1376)

on May 16, 2012
at 01:28 AM

I second D anb B vitamins, zinc, calcium and magnesium. Magnesium is important for nerve function and calcium helps its absorption. And adequate sleep to let the body and mind relax from the stressed state is crucial too. For me, yoga and exercise with weights (body weight and kettlebell done at home) have helped with managing stress levels too. Good luck.

1
F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 16, 2012
at 03:24 AM

I know you won't like my answer but ... please at least think about it. Change your job. No amount of money in the world worth it. Have you ever read the book "Why Zebraz don't get ulcers"? You are heading for health issues. Your body can only take so much stress, and then it starts to fall apart.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 16, 2012
at 06:46 AM

What if (God forbid) you get too sick to work? That's what happened to me...

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on May 16, 2012
at 04:45 AM

Jump on linked in and build up your profile... You might just get hired away...

91882203467f64f68f25f58f1caeee68

(1017)

on May 16, 2012
at 03:31 AM

I think about quitting every day, and have for the last 5 years. If the job market was better it would be much easier to make a move, but it's a little tough with so much uncertainty.

0
B0fe7b5a9a197cd293978150cbd9055f

(8938)

on May 16, 2012
at 07:40 AM

There are so many things that work in the good direction : glycine, sodium, sugar, salt, magnesium, calcium, potassium, fat-soluble vitamins, saturated fats, vitamin C, red light ...

To illustrate this : gelatin, salt, epsom salt baths, milk, big 250W incandescent light bulbs, vitamin D3, ice cream and coconut oil solved all my sleep issues. I not only need 2 hours less sleep, the 8-9 hours I do sleep are un-interrupted.

0
5ef574d7893bc816ec52e04139e9bc09

(6097)

on May 16, 2012
at 05:55 AM

Glucose .

0
6ec8d30130a6fb274871314533b5536b

(581)

on May 16, 2012
at 05:19 AM

It looks like you got a lot of really good suggestions, especially the higher rated posts. :)

I have a suggestion that's not quite food related... lavender. I also deal with high stress and along with eating mostly paleo and low-carb, I've also started added pure lavender oil to most of my beauty products, and also adding a few drops to all of my laundry. The relaxing and stress-reducing products of the lavender has been aiding me with my stress reduction a lot. :)

Thought I might suggest some aroma-therapy. Hope you find out what works for you~

0
45ace03a0eff1219943d746cfb1c4197

(3661)

on May 16, 2012
at 12:55 AM

Excellent wine?

Okay, maybe not. The vitamins recommended already are good. I'd be sure to eat enough foods with calcium, which is a natural tranquilizer in many ways, as well as vit. C and magnesium, so you can use it.

Eating Alaskan halibut and salmon should help, too.

45ace03a0eff1219943d746cfb1c4197

(3661)

on May 16, 2012
at 02:18 AM

Also seeds like sesame and chia, some raw nuts, broccoli, and flax are decent sources of calcium.

91882203467f64f68f25f58f1caeee68

(1017)

on May 16, 2012
at 01:18 AM

I eat wild Alaskan salmon at least once a day, but don't get enough calcium or vitamin C on average so will look to get those through food or supplements. Aside from dairy what's a good food source of calcium?

45ace03a0eff1219943d746cfb1c4197

(3661)

on May 16, 2012
at 02:15 AM

Bone broth, canned sardines and salmon with bones, and green vegetables like collards, spinach, turnip greens.

0
3967ae8ccdd35a794898a892271d27e7

(372)

on May 16, 2012
at 12:24 AM

I recommend adequate sleep and adaptogens.

I use AOR's Ortho Adapt, it really helps me deal with my stress. Sometimes too much.

Maybe someone else here can comment on nutrient depletion but I have heard that somewhere before.

93eea7754e6e94b6085dbabbb48c0bb7

on May 16, 2012
at 01:15 AM

WHat is what you are suggesting?

0
Da3d4a6835c0f5256b2ef829b3ba3393

on May 16, 2012
at 12:24 AM

B vitamins. Maybe zinc as well.

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