It most likely does not come as a surprise that water is essential for life. Water has many roles within our body including flushing toxins, cushioning bones and joints, hydrating our cells, improving oxygen delivery to cells, and transporting nutrients. Staying properly hydrated is vitally important to maintaining balance and supporting the body through stressful events. As a general rule, the goal is to drink half your body weight in fluid ounces. For example, if you’re a person that weighs 200 pounds you should consume roughly 100 fluid ounces of water per day. Keep in mind, fresh fruits and vegetables also are hydrating, but should not replace drinking hydrating beverages such as water, coconut water, or bone broth.
It is impossible to find a system in the body that does not rely on protein for healthy functioning, as all of our cells require proteins to exist. Hormones, nervous system messaging molecules (neurotransmitters), digestive enzymes, and energy-producing enzymes all depend on protein. Incorporating this macronutrient in your diet is key to supporting your body through stress as it will fuel your system from a cellar level, ensuring your body will return to balance.
The role of choline in the body is complex and is required for a wide range of critical functions2. Choline has been shown to play an important role in brain health and may protect against stress3. Egg yolks are the most concentrated source of choline in the American diet. Other very good sources of choline include shrimp, scallops, cod, collard greens, Brussels sprouts, broccoli, swiss chard, asparagus, and spinach4.
Selenium is required for the proper activity of a group of enzymes that play a key role in the body’s detoxification system and protection against oxidative stress5. Studies have found a connection between severe and continued stressful events and higher biomarkers for oxidative stress6. Incorporating selenium-rich foods will protect the body against oxidative stress and ensure proper detoxification. The best source of selenium is brazil nuts, followed by oysters, clams, liver, and kidney.
Vitamin D may be one of the most fundamentally important building blocks available to us for creating and sustaining vibrant health. Of its many roles, vitamin D regulates immune function, cell growth, and neuromuscular function. Studies suggest that vitamin D status plays an important role in supporting our bodies through acute stress7. The very best source of vitamin D is the sun, followed by nutrient-dense whole foods like salmon, eggs, and sardines.
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