While stress affects everyone from time to time, some people experience inordinately high levels of stress on a daily basis. Persistently high levels of stress can deplete your body of important nutrients, making you more vulnerable to the negative effects of stress, including a lowered immune system, heart disease and high blood pressure. You can help combat unhealthy stress levels by engaging in proper self-care techniques and eating a healthful diet. Almonds, a beneficial source of a number of stress-protective nutrients, may help.
About Stress
Low to moderate level of stress helps you operate on a more effective, efficient level during times when you need to be on your toes. Too much stress can cause a number of physical and mental symptoms, including headaches, depression, anxiety, chest pain and even lead to unhealthy behaviors such as overeating, alcohol abuse and social withdrawal, according to MayoClinic.com. Learning effective stress management skills, such as relaxation methods and breathing techniques, can help reduce your overall stress levels and improve your overall immunity. Eating properly can also help to replenish certain nutrients that are lost during times of increased stress, which may lower your immune system functioning. In fact, the Cleveland Clinic reports that the three most effective methods to bolster your immune system are proper diet and nutrition, exercise and stress reduction.
Nutrition for Stress
During times of stress, it's important to replenish your body's supplies of B vitamins, vitamin E and essential minerals like magnesium in order to maintain healthy immune system functioning and revitalize your energy levels. Eating nutritionally dense foods like almonds, can provide you with many stress-protective benefits and possibly reduce your risk of heart disease when combined with a healthy diet, according to certified advanced holistic nurse and mental health nurse practitioner Carolyn Chambers Clark in her book, "Holistic Assertiveness Skills for Nurses."
Nutritional Facts
Almonds are a nutritionally dense food that contain a number of important vitamins and minerals that can help you combat the effects of stress. According to almond farmers Mike and Tom Geyer, 1 oz. of almonds contains 12 percent of your daily recommended allowance of protein, 35 percent of the RDA for vitamin E, 4 percent of the RDA for vitamin B-1, or thiamin, B-2, or riboflavin, vitamin B-3, or niacin, vitamin B-9, or folate, 2 percent of the RDA for vitamin B-6, or pyridoxine, 8 percent of the RDA for calcium and 20 percent of the RDA for magnesium. Magnesium, calcium, B vitamins and vitamin E are all crucial for reducing the effects of stress, according to author Clark. Since almonds are also somewhat high in calories, at around 170 calories per ounce, it's important to consume them in moderation.
Evidence
The Linus Pauling Institute at Oregon State University states that regular nut consumption can help prevent heart disease, obesity and diabetes, which are also possible, negative consequences of too much stress. Additionally, a study published in the September 2004 issue of the "British Journal of Nutrition" also found that eating almonds may also help in the prevention of chronic diseases. Another study, published in 2006 in the journal, "Nutrition and Cancer," also found that eating almonds may help to prevent and reduce oxidative stress caused by smoking.
References
- Mayo Clinic: Stress Symptoms: Effects on your Body, Feelings and Behavior
- "Holistic Assertiveness Skills for Nurses"; Carolyn Chambers Clark; 2003
- Cleveland Clinic: Diet, Exercise, Stress and the Immune System
- NutsforAlmonds.com: Nutrition of Almonds
- Linus Pauling Institute at Oregon State University: Nuts
- "British Journal of Nutrition"; Long-term Almond Supplementation Without Advice on Food Replacement Induces Favourable Nutrient Modifications to the Habitual Diets of Free-living Individuals; K. Jaceldo-Siegl, et al; September 2004
