We talk about stress management a lot, but always focus on the emotional and relational aspects of stress. Popular psychology discusses the impact of our relationships, work life, finances, and our emotional state on our mental and physical health. And truly, excess stress causes the chronic release of cortisol (our primary stress hormone) in our bodies which is directly correlated with the development of nearly any chronic illness. For example, this study showed that repeated experiences of discrimination (a chronic stressor) have a negative impact on physical and emotional health (Leger, Kate A et al.).
But we have to recall that our stress response developed in an evolutionary context, where our primary stressors were predators, enemies, infection, and starvation. Modern day stressors are relatively “new” on the scene, from an ancestral perspective. The function of our stress hormones are to optimize our bodies in response to these evolutionary threats. Short term, the effect of cortisol will help us deal with a threat like being chased by a lion, or the need to find food before it gets dark. We need the stress response to run faster and to focus our attention on what we need to do to survive (Dhabhar, Firdaus S.).
The longer term effects of cortisol make sense too. In an ancestral context, a “long term” stress response would have been cortisol was elevated for days or weeks. The only time, evolutionary, we would have such long term stress would be if we were traveling in a dangerous setting or were in starvation mode. Say we would have had to travel through a valley full of tigers or a tribe we were at war with, or we were trying to survive a seasonal drought. When cortisol is chronically released for days or weeks, our bodies start stripping all the sugars out of our food and storing it as fat on our bodies. We become “hypervigilant”, believing on a subconscious level that we are living deep in enemy territory and need to stay alert until we can get out. Some of the long term effects of elevated cortisol include digestive distress, immune system dysregulation, bone loss, weight gain, heart disease, and psychiatric conditions (Kamin, Hayley S, and Darlene A Kertes) (Cleveland Clinic).
Obviously, chronically high cortisol is something we want to avoid. But we need to recognize that financial or work stress is not the only thing that effects our cortisol levels. Another major factor in modern stress is known as “HIGH CALORIE MALNUTRITION”. This is a term coined by Dr. Derrick Lonsdale, expert on nutritional therapy. His work supports the idea that many people in the modern world are experiencing a totally novel type of stressor: they are eating plenty of calories on a day to day basis, but these calories are lacking key nutrients needed for necessary bodily functions. It is important to understand that calories (energy) and nutrients (vitamins, minerals, amino acids, etc.) are two different things- and we need both to have a healthy brain and nervous system. If we have an abundance of calories, meaning we are eating enough food, but these foods lack proper nutrients, we can still be “starving” on a cellular level (Lonsdale and Mars).
A starving brain is a stressed brain. We can be managing our emotional and lifestyle stress with all the coping skills imaginable, and if our brain is not receiving the proper nutrients- we are still going to be in a state of chronic stress. Our brain needs immense amounts of nutrients, not just energy, to function properly.
A starving brain is not only a stressed brain, it is a mentally ill brain. The connection between chronic stress and mental illness has been well established. In fact, a comprehensive meta analysis from 2008 by Cornish and Mehl-Madrona make an astoundingly solid case that vitamin and mineral status is DIRECTLY connected to our mental wellness. This should not be discouraging, but empowering: we cannot always change when a bill is due or how our boss is going to talk to us today, but we CAN change the food that we put into our body every day.
What are the most important nutrients for our brain and nervous system, and where can we get them? See our list below and check our mental health meal plan when you are ready to take a more serious step into your healing.
Omega 3 Fatty Acids: These are anti inflammatory fatty acids that support our overall brain health and brain function. Most people have higher levels of inflammatory Omega 6 fatty acids, which can cause dysfunction on a cellular level in the brain. Increase your Omega 3 intake by eating more animal based fats: butter, ghee, eggs, fatty fish like salmon, mackerel, sardines, and a high quality fish oil or cod liver oil supplement.
Vitamin B6 and the mineral Zinc: These nutrients work synergistically to increase our hormone and neurotransmitter production, which leads to improved mood, learning, and focus. These nutrients are highest in animal foods such as chicken, turkey and beef, as well as lamb, oysters, eggs, and other seafood.
Vitamin B3 and the antioxidant Vitamin C: These nutrients work synergistically to reduce oxidative stress and calm an agitated mind and body, which leads to improved mental and emotional health. These nutrients are highest in animal foods such as pork, turkey and beef, as well as cruciferous vegetables like broccoli and cabbage, and citrus fruits such as lemon and berries.
Tyrosine, tryptophan, and taurine: These are amino acids that are precursors to our primary neurotransmitters- dopamine, serotonin and GABA. These are our “feel good” chemicals that modulate our mood, motivation, desire, and capacity for focus, learning and connection. They are found in abundance in animal foods such as chicken, beef, pork, as well as some nuts and seeds such as pumpkin seed and sunflower seeds.
Folate (B9), glycine, and cysteine: These are vitamins and amino acids that help run our detoxification pathways in the liver- meaning they help us detoxify cellular waste products. When these nutrients are depleted, waste products build up in our body, effecting our mood, cognition, memory and mindset. They are found in animal foods such as liver, meat stock and bone broth, chicken, beef, and eggs, as well as many vegetables and fruits.
Ready for a comprehensive change? Our mini course provides detailed nutritional information, supplement plans, and other lifestyle practices so you can start changing your brain one bite of food at a time.
Citations:
Cleveland Clinic medical. (2024, May 1). Cortisol: What it is, function, symptoms & levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22187-cortisol
Cornish, S., & Mehl-Madrona, L. (2008). The role of vitamins and minerals in psychiatry. Integrative Medicine Insights, 3. https://doi.org/10.4137/117863370800300003
Dhabhar, Firdaus S. “The short-term stress response – Mother nature’s mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity.” Frontiers in neuroendocrinology vol. 49 (2018): 175-192. doi:10.1016/j.yfrne.2018.03.004
Kamin, Hayley S, and Darlene A Kertes. “Cortisol and DHEA in development and psychopathology.” Hormones and behavior vol. 89 (2017): 69-85. doi:10.1016/j.yhbeh.2016.11.018
Leger, Kate A et al. “Discrimination and health: The mediating role of daily stress processes.” Health psychology : official journal of the Division of Health Psychology, American Psychological Association vol. 41,5 (2022): 332-342. doi:10.1037/hea0001173
Lonsdale, Derrick, and Chandler Marrs. Thiamine Deficiency Disease, Dysautonomia, and High Calorie Malnutrition. Academic Press, 29 June 2017.
