Taking care of your health through the holidays will help you to cope with the stress that is sometimes associated with this festive season. Well look no further than your kitchen cupboards because there are many proactive steps you can take to have a healthy and happy holiday season.

Although we can’t always control the external environment, we do get a say when it comes to our response – particularly to stress. It is our response that has the greatest impact on health. When we experience a stressful situation, the “fight or flight” hormone called cortisol is released from the adrenal glands and travels to the blood stream, starting a cascade of reactions. Once the stressful situation has passed, cortisol also tells the body to go back to its normal “peacetime” functioning. It is normal for your cortisol levels to fluctuate throughout the day but when you are chronically stressed, even at a subtle level, your cortisol response can get stuck in the “on” position.

While we need cortisol to function, there are some significant drawbacks to having constant or excessive amounts:

Inability to lose weight, or weight gain
Cortisol triggers cravings and fat storage. You can eat the most pristine diet but if you are overweight and chronically stressed, weight loss will be inhibited by cortisol. When cortisol levels are high, the body actually resists weight loss. It is getting the message “Hey, times are hard! Store fat, we might need it!”. This fat is usually stored around the abdomen which has more cortisol receptors than other areas of the body.

Elevated blood sugar levels
Cortisol causes fat and muscle cells to be resistant to insulin, and increases the production of glucose (sugar) by the liver. When stress causes cortisol levels to increase, you may become insulin resistant which can lead to type 2 diabetes. Also, when your body loses its sensitivity to insulin, other health conditions such as heart disease and obesity can often follow.

Brain function
Even low levels of stress impact brain tissue over time which can result in decreased in cognitive function.

Impaired immunity
Your immune system also takes a hit when you have high levels of cortisol streaming through your system. Cortisol triggers inflammation in the body which can lead to a host of serious health issues.

Edible advice for stressful times:

• Don’t skip breakfast. Eating a healthy breakfast every morning helps regulate blood sugar levels.
• Reduce or limit caffeine. Besides stress, caffeine is the other culprit which can trigger a release of cortisol.
• Sugar stimulates the insulin response, our fat storage hormone, which favours abdominal fat. I happen to be a superb sugar stress-eater, so I know it’s hard not to reach for a treat when feeling stressed. So now I start dancing – sometimes when it’s wildly inappropriate, but it always makes me return to peace and calm. Find your sugar free fix!
• Vitamin C will help slow the production of cortisol and support your immune system. We all know citrus is a good source but dark leafy greens are also loaded with Vitamin C.
• Omega-3 essential fatty acids are key in reducing the inflammation caused by elevated cortisol levels. Most people know that fatty fish are good sources, but chia seed and walnuts are extremely high in Omega-3 as well.
• B Vitamins often become depleted during stressful times. B vitamins are critical for health and are involved in nerve and brain function, energy production and digestion. Deficiencies in B vitamins can promote fatigue, irritability and anxiety. Brown rice, whole grains, mushrooms, sweet potatoes, spinach and good quality meat and poultry can help replenish your supply.
• Potassium is also quickly depleted by stress and it is an essential mineral for well, everything! All cellular function requires potassium and it supports your heart, digestive and muscular function, and bone health. Sources include avocado, banana, legumes and yes, once again, those dark leafy greens!

It’s never too late to create new habits and make new choices. Don’t keep “comfort foods” handy if they are not supporting your best health. We don’t live in a stress-free zen bubble. However, we can look at our food as fuel to get us through the challenges that life sometimes presents to us.

Tricia Pearson, CNP
Step Up To The Plate Nutrition

Tricia is a nutritionist based in the Cowichan Valley. Tricia demonstrates her philosophy of “change your plate, change your fate” with her inspired and humorous approach through workshops, cooking classes and meal planning. Tricia provides edible advice on eating to prevent disease, rather than managing disease symptoms.

As the founder of Rocky Mountain Soap Company, Tricia has been a long-time advocate of holistic living. She describes her 23 years as a vegetarian as being naturally plant empowered and is always eager to share her incredible culinary world. Tricia now focuses on empowering others to create vibrant health from the inside out, recognizing that each person is biochemically distinct and has unique nutritional needs.

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