Stress unfortunately has become an integral part of our lives. While it is not uncommon to reel under certain anxious moments in day-to-day life, increasingly panic-stricken instants can lead to an increase in the levels of cortisol – the stress hormone.

An elevated level of cortisol can trigger various health concerns including anxiety, depression, insomnia, and weight gain. An ideal way to assist regulate cortisol and ease stress is through good nutrition and healthy eating habits.

You may be surprised to know that chronic stress can also affect how the body assimilates and stores certain vital nutrients leading to deficiency and symptoms like fatigue, low mood and muscle ache.
women stressed

Stress can also lead to poor eating habits such as binge eating, skipping meals to increasing consumption of caffeinated beverages and alcohol. All of these play a key role in depleting your stores of certain nutrients, particularly micronutrients like magnesium, zinc, sodium, and potassium or even completely hindering their absorption. These nutrient imbalances can impede the normal function of neurotransmitters and the HPA (hypothalamic-pituitary-adrenal) axis, decreasing the ability to deal with stress.

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Role of Cortisol in Stress Management

Cortisol is a hormone produced in the body naturally by the adrenal glands. Cortisol is responsible for the proper functioning of the vital organs in the system and augments overall health. It works by waking you in the morning, delivers energy to kick start your day and reduces at night to help you sleep and rest.

Chronic stress can elevate your cortisol levels which can eventually lead to inflammation and a several mental and physical health condition:

Well, good nutrition can make a huge difference in your stress levels. Several pieces of evidence have suggested that eating nutrient-rich foods with potent anti-inflammatory traits may calm the system and slow down the excess production of cortisol.

Certain minerals play a vital role in controlling stress responses and supporting overall well-being.

Here we have curated five must-have minerals to include in your diet to help manage stress and control cortisol.

5 Powerful Minerals To Cope-Up With Stress

Magnesium

Magnesium is often called the "relaxation mineral" due to its natural calming effects on the nervous system. It helps control neurotransmitters that influence mood and stress levels.

Also Read: 6 Awesome Stress Relieving Foods That You Should Add In Your Diet To Calm The Mind

Sources: Magnesium is abundantly present in leafy green vegetables (like spinach and kale), nuts and seeds (such as almonds and pumpkin seeds), whole grains, and legumes.

stress supplements

Benefits: A good amount of magnesium in the system can help ease anxiety, promote sound sleep, and maintain a healthy stress response.

Calcium

Calcium is a key mineral that plays a vital role in nerve function and muscle contraction, including the relaxation of muscles and regulation of the stress response.

Also Read: Calcium: Functions, Food Sources, Supplements, Deficiencies And Toxicity

Sources: Dairy and dairy products, fortified plant-based milk, leafy greens and almonds are excellent sources of calcium.

Benefits:  Adequate calcium intake supports bone health and helps stabilize mood and ease the physical symptoms of stress.

Zinc

Zinc is an important trace mineral for proper immune function and hormone regulation. It supports the body’s ability to cope with stress by modulating the production of cortisol.

Sources: Rich sources of zinc include seafood, red meat, poultry, legumes, nuts, and whole grains.

Benefits: Adequate zinc levels can promote immune response, improve mood, and help manage stress more effectively.

Potassium

Potassium helps maintain fluid and electrolyte balance, muscle function, and nerve signalling, which are all important during stress. It also assists in regulating blood pressure, which can be elevated during stress.

Sources: Bananas, oranges, potatoes, spinach, and avocados are impressive sources of potassium.

Benefits: Consuming sufficient potassium helps counteract the effects of sodium and stress-related spikes in blood pressure, promoting overall cardiovascular health and stress resilience.

Selenium

Selenium is a potent antioxidant that plays a crucial role in shielding cells from oxidative stress and a balanced mood. It also helps control thyroid function, which can influence stress and energy levels.

Sources: Brazil nuts, seafood, eggs, and whole grains are some of the food sources packed with selenium.

Benefits:  Adequate selenium levels in the diet can help improve mood, support cognitive function, and mitigate the negative impacts of chronic stress.

Ways To Add These Minerals to Your Diet

Make sure you are getting an adequate amount of these essential minerals, and aim for a wholesome and varied diet rich in natural foods. For people with specific dietary restrictions or health conditions, consult with a healthcare provider or nutritionist to customise your needs. Sometimes, supplements may be beneficial, but they should be used to complement a healthy diet, not replace it.

By adding these key minerals into your meal regimen, you can support your body’s natural stress management systems, helping to keep cortisol levels in check and promoting a calmer and more stress-free lifestyle.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

Effects of vitamin and mineral supplementation on stress, mild psychiatric symptoms, and mood in nonclinical samples: a meta-analysis

Sara-Jayne Long 1, David Benton

https://pubmed.ncbi.nlm.nih.gov/23362497/

https://www.researchgate.net/publication/306007566_Nutrient_and_Stress_Management