1. How Can Stress Impact Your Nutritional Status?

Stress may result in a decreased absorption and increased loss of calcium, which is why you should eat more food rich in calcium (e.g. milk, yogurt, cheese, etc.) when you’re stressed.

Stress has also been linked to peptic ulcers because when we’re stressed we release pepsin and gastric acids.

If you don’t sleep enough, levels of cortisol increase and you gain weight. A study published in American Journal of Epidemiology shows how stress, anxiety and depression were associated with weight gain among men and women with higher body mass indexes.

2. Role of Caffeine in Stress

Certain foods and beverages contain caffeine, which can increase our stress level since caffeine stimulates the central nervous system.

Caffeine is found in coffee and tea, and in some soft drinks and energy drinks. It can also be found in chocolate and cocoa, which is important to know because some children drink lots of soft drinks and eat chocolate regularly. It is important to monitor the amount of caffeine children consume. In many cases-especially with hyperactive kids-caffeine must be banned.

Drinking about one cup of coffee a day is probably harmless and may, in fact, reduce fatigue and increase alertness. The American Medical Association even considers three cups a day a “moderate” intake of caffeine.

Drinking more than three cups of coffee a day, however, can increase blood pressure, heart rate, and can release large amounts of epinephrine (the stress hormone), which may cause insomnia or anxiety.

There are some studies that suggest that drinking coffee (caffeine) can reduce the risk of developing Parkinson’s disease. jama.amaassn.org

But if you suffer from a gastrointestinal ulcer you should completely avoid coffee (even decaffeinated coffee since it can stimulate the secretion of hydrochloric acid, which can severely worsen your ulcer).

If you want to reduce the amount of coffee you drink every day, you must remember to do it gradually as quitting suddenly normally causes headaches. Remember to be calm and patient, exercise every day, and moderate the caffeine consumption.

3. Tips to Reduce Stress

It’s important for your health to learn to relax. Here are some strategies that can help you:
• Mindfulness meditation could help reduce anxiety and stress
• Practice Yoga
• Exercise regularly
• Limit caffeine in coffee, chocolate and other foods
• Sleep 8 hours each day
• Talk with friends about your problems to get support
• Do funny activities and things you like every day.
• If it’s necessary, search for clinical assistance.

Stress is part of life, sometimes it can be a positive stimulus to act. It’s important to avoid an excess of stress. If you handle stressful situations wisely and practice every day, you can control stress.

Block JP, He Y, Zaslavsky AM, Ding L, Ayanian JZ. Psychosocial Stress and Change in Weight Among US Adults. American Journal of Epidemiology. 2009;170(2):181-192. doi:10.1093/aje/kwp104.

Goyal M, Singh S, Sibinga EMS, et al. Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA internal medicine. 2014;174(3):357-368. doi:10.1001/jamainternmed.2013.13018.