Benefits of Vitamins
Angela Marks

We all have had to deal with similar scenarios: the terrible traffic on the way to an important meeting, the dog eating the report that took you so long to prepare, the flat tire that kept you from attending a friend's wedding, the homecoming parade and party that you have to coordinate. Life certainly would not be the same without some level of emotional stress! Although people deal with stress a little differently depending on personality and lifestyle, there are some important things to remember about how prolonged stress effects our health and how good nutrition and vitamin supplementation can serve as our defense.
When we are faced with a stressful situation, a hormone called cortisol is released from the adrenal glands. This hormone helps us to get energy quickly to our muscles by releasing glucose and fatty acids into the bloodstream. This is a great response to deal with short-term stressful events and is what our bodies are equipped to handle. However, most of us are overloaded with stress and are faced with what we call chronic stress. The problem with prolonged stress, according to researchers, is that it may be related or even can cause elevated blood pressure, obesity and cardiovascular disease 1, 2. So, if you are consistently under a lot of stress, you may be putting yourself at risk for a wide variety of health-related problems.

It is essential to realize that the way we choose to respond to stressful situations can greatly impact our health. For example, some people may tend to gravitate toward certain types of foods for a quick pick-me-up. Many of these choices may include foods high in fat and sugar, or even a high consumption of coffee and/or alcohol. This trend may result from sleep deprivation that often coincides with stress. Lack of sufficient rest can affect our blood sugar levels and may cause our bodies to produce less leptin, a hormone responsible for satiety. As a result, you may find yourself overeating or even reaching for foods that are high in fat.

A well-balanced diet can help you fight the fluctuations in blood sugar levels due to the cortisol triggered by the adrenal glands. During periods of high stress, our bodies utilize more vitamins and minerals, particularly magnesium, zinc, and B complex vitamins such as folic acid, B6, and B12 3. These nutrients help balance blood sugar and if their levels drop, our bodies undergo more stress. In addition, we need more vitamin C and pantothenic acid (part of the B complex vitamins) for the adrenal glands to do their job effectively. Our bodies need a variety of foods, including plenty of fruits and vegetables to ensure adequate nutrition. Therefore, it would not be wise to be on any type of diet that would eliminate any particular food group such as carbohydrates. Instead, make sure that you eat at least five servings of fruits and vegetables a day, whole grain pasta and breads, and low-fat sources of protein such as fish or lean cuts of beef.

Aside from choosing healthy foods, make sure that you take a good multivitamin to help fend off the hazards of stress such as heart disease and high blood pressure. One study found that short periods of stress caused significant elevations in homocysteine in women. If you recall, high levels of homocysteine may put you at a higher risk of developing heart disease. In fact, one study found that men with the highest levels of homocysteine had three times the risk of having a heart attack as those that had lower levels. Another study indicated that a high level of homocysteine increases the risk of vascular disease similar to that of cigarette smoking, elevated cholesterol, and other blood lipids. Also, it increases the risk associated with smoking and high blood pressure, so if you are a smoker or have high blood pressure as well as high levels of homocysteine, then you are have an even greater risk of developing cardiovascular disease. In addition, be careful to limit your coffee intake because heavy consumption (5 cups or more) can raise your blood pressure and even increase your homocysteine levels! Now, imagine what could happen if your body is under a high level of stress for a prolonged period of time and you already engage in activities such as smoking or drinking coffee! However, the good news is that the right combination of folic acid, B6 and B12 can keep homocysteine levels in check. Cooper CompleteŽ multivitamins contain the amounts of these vitamins that has been shown by research to be effective.

Feel empowered in knowing that you make the choice whether or not to fight stress through regular exercise, adequate rest, and good nutrition. Take control of your situation and make time to coordinate these healthy habits into your life - your body will thank you for it!

1. Pickering, TG. Mental stress as a causal factor in the development of hypertension and cardiovascular disease. Current Hypertension Report 2001 June: 3(3): 249-54.
2. Rosmond R, Chagnon M, Bouchard C, Bjorntorp P. A polymorphism in the regulatory region of the corticotropin-releasing hormone gene in relation to cortisol secretion, obesity, and gene-gene interaction. Metabolism 2001 Sep; 50(9): 1059-62
3. Seelig, MS. Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review). Journal of the American College of Nutrition 1994 Oct: 13(5): 429-46.
4. Stoney, CM. Plasma homocysteine levels increase in women during psychological stress. Life Science 1999; 64(25): 2359-65.
5. Stampfer, M.J., Manilow, M.R., Willett, W.C., et al. A prospective study of plasma homocysteine and risk of myocardial infarction in US physicians. Journal of the American Medical Association 268 (Aug. 19, 1992): 877-881.
6. Graham, I. Daly, L, Refsum, H., et al. Plasma homocysteine as a risk factor for vascular disease. Journal of the American Medical Association 277, no. 22 (June 11, 1997): 1775-1781.
7. Urgert R, van Vliet T, Zock PL, Katan MB. Heavy coffee consumption and plasma homocysteine: a randomized controlled trial in healthy volunteers. American Journal of Clinical Nutrition 2000 Nov; 72(5):1107-10

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