Don’t, Worry; Be Happy; How to attempt to de-stress nutritionally
As human beings in this ever-changing, hustle bustle society, managing stress and anxiety is a challenge for us all. Now throw a cancer diagnosis into the mix and it can feel even more debilitating. The National Cancer Institute has found that even after treatment is completed, survivors are left battling fears including not seeing the medical team as regularly, having to pay off medical bills, worrying about cancer recurrence and managing potentially lingering side effects. 1
Seeing a mental health professional can help provide vital support and guidance. In addition, check out these nutrition tips to support relaxation and stress management ->
1) Take steps to heal the gut. Stress as well as certain treatments can wreak havoc on the digestive systems. According to an article published in 2017, 90-95% of serotonin is made in the gut.2 Speak with an RD about how to best do that for you.
2) Stock up on magnesium rich foods, maybe try an Epsom salt bath and talk to an RD to see if /how much of a magnesium supplementation would be a helpful addition. Magnesium is an electrolyte that supports relaxation. If timed and dosed correctly, magnesium can be a helpful addition.
3) Balance your plate with proteins, fats AND carbohydrates. Too often, I see people cutting major food groups out thinking they are doing something good for their bodies. Each macronutrient plays a vital role in nutrient absorption, hormone/neurotransmitter production and in digestion. Use the AICR healthy plate model as guide and speak with an RD for a personalized plan.
4) Get up! As long as you are medically cleared, movement is key. Studies by show that moving your body promotes longevity and promotes endorphin production 3,4. This does not need to mean doing a high intensity exercise class, running a marathon or burning yourself out in weight lifting. The society’s that live the longest move the most just in their day to day. The key to doing this is finding movement that you truly enjoy and do not feel is a task or chore.
5) At times, certain nutraceuticals, such as milky oats, rhodiola, ashwaghnda, sam-E, holy basil, etc may be helpful. However, like medications, supplements DO have interactions, side effects and dosing instructions. It is important to clear all supplements with your team and to get personalized recommendations.
6) Make sure hormones are in-balance. Sometimes if hormones such as thyroid hormone or others are out of whack, it can affect the way you feel. Working with an RD and your medical team can help to restore hormones back to ideal levels.
1 https://www.cancer.gov/news-events/cancer-currents-blog/2020/cancer-survivors-managing-anxiety-distress
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5526216/
3 https://www.frontiersin.org/articles/10.3389/fpsyg.2021.786491/full
4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/