Diabetes management is a lifelong process. In diabetes, we see that there is a lack of production of insulin which enables the cells to process the glucose from food and use it as energy, is either not produced enough or does not function properly and leads to rise in the blood sugar levels. And it can add stress to your daily life too. To effective glucose control, Stress can be a major barrier. Stress hormones in the body likely directly affect glucose levels. Your body reacts when we are in stress or threatened. This response is known as the fight-or-flight response, which causes elevation in your hormone levels. The responses may be emotional, biological or physical which varies from individual to individual because of both genetic and environmental factors and it affects eating behavior.
As per the best nutritionist in Mumbai, during this response of stress, your body releases two hormones called the adrenaline and cortisol into your bloodstream and your respiratory rates increase. Allowing you to fight the situation, the Your body directs blood to the muscles and limbs. Your body may not be able to use and process the glucose released by your nerve cells if you have diabetes. When convertion of the glucose into energy is not happening, then glucose builds up in the bloodstream causing your blood glucose levels to rise.
ROLE OF NUTRIENTS IN CONTROLLING STRESS:
Management of stress is very important to stay healthy. When we are stressed our body demands more oxygen, more energy and metabolic cofactors like vitamins and minerals. Generally in the people with stress, the body requires healthy food nutrients, but we opt for comfort foods like sugary and fatty foods, lacking in nutrients and causing nutrition depletion that further compromises the metabolic systems.
There are specific role of nutrients in reducing the stress and sugar levels:
Serotonin (5-hydroxytryptamin or 5-HT), which helps the brain to keep calm is synthesized from the dietary amino-acid tryptophan (TRP) helps to reduce stress by stabilizing blood sugar levels. Seretonin levels are boosted up by complex carbohydrates –whole grains, vegetables and fruits. Complex carbohydrate which are rich in fibre helps to maintain healthy digestive functioning. It helps the food stay longer in the stomach and slow release of carbohydrates, which helps in slow serotonin release.
Omega -3 fatty acids: It helps in the formation of nerves cells. DHA, a component of of omega -3 fatty acids, enhances the brain to utilize different chemicals and turn on gene that make serotonin. Omega -3 rich foods include flax seeds, walnuts, hemp canola.
Tryptophan: It is an amino acid that works with other nutrients like vitamin B6, magnesium, niacin synthesizes serotonin. Milk and whole grains are rich in tryptophan. Too little tryptophan produces little amount of serotonin.
Phenylalanine and tyrosine: These nutrients help to increase the brain neurons and produce anti depressents. Vitamin C rich foods helps the metabolism of these nutrients. Tofu, dairy products, bananas, avocados, lima beans, pumpkin seeds, sesame seeds and almonds are the main sources of phenylalanine and tyrosine.
Vitamin C: It is a stress buster, which helps to reduce stress by supporting the adrenal glands. IT helps to recover the stress by reducing fatigue. Stress depletes vitamin C levels in the body, it reduces the body’s resistance to infection and disease and increases further stress in the body. When we increase the vitamin C intake, the harmful effects of the stress hormones are reduced and the body’s ability to fight with the stress response improve, will help in production of dopamine in the body and make the person feel relaxation. Include more of vitamin C rich foods like oranges, kiwi, bell peppers, tomatoes, broccoli, lemon, amla etc.
Vitamin B6: They help in the functioning and maintaining the nervous system. The harmful effects of vitamin-B-deficiencies on the nervous system might increase the risk of developing stress-related symptoms such as irritability, lethargy and depression. They help to keep your energy levels and mood stable by regulating blood-sugar. Among B-vitamins, most important is vitamin B5 (pantothenic acid) which is often called anti-stress vitamin B5 helps support the adrenal glands. Good sources of this vitamin is peas, leafy vegetables, fish, peanuts, legumes, whole grain cereals.
Magnesium: Magnesium is related to stress. It is required in various body functions like the muscle relaxation, regulation of heart beat, formation of fatty cells. Physiological stress depletes the magnesium levels in the body especially and heart and vital organs. Increase the dietary magnesium by adding nuts, pumpkin seeds, green leafy vegetables etc.
Selenium: Studies from the best nutritionist in Delhi states that, selenium is a mineral involved in the reactions which release energy from cells. Its impact on the function of adrenal glands by causing fatigue. Brazil nuts and also whole grains (if grown in selenium rich soil) are rich in selenium content. Adequate supply of vitamin E increases the effectiveness of selenium.