Coping with Stress: Diet

COPING WITH STRESS: DIET

A balanced diet is one that ensures you receive the correct amounts of each food type. Daily requirements of carbohydrates, proteins, fats and other nutrients should be met. A balanced diet will enable the body to get the correct fuel to help manage weight, energy levels and immune system.

A well balanced diet is essential in preserving health and helping to reduce stresss. Certain foods and drinks act as powerful excitants to the body and therefore are a direct cause of stress. This stimulation, although quite pleasurable in a short time, may be quite harmful in the long run.

 Caffeine

Caffeine is found in coffee, tea, chocolate, Coke, etc. It causes the release of adrenaline, thus increasing the level of stress. When taken in moderation, coffee can increase your alertness, increased activity in the muscles, nervous system and heart. Too much intake of caffeine has the same effect as long term stress. It is advised that there is a connection between caffeine intake and high blood pressure and high cholesterol levels.

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Note: Regulate carefully your consumption of coffee or caffeine. Stopping abruptly can result in your experiencing withdrawal symptoms. Reduce your intake slowly over a period of time.

 Alcohol and Smoking

Like caffeine, alcohol is useful liquor when taken in moderation. Studies have been shown to benefit cardiovascular system. Alcohol is a major cause of stress. The irony of the condition is that most people take to drinking as way to combat stress or shall I say to escape stress condition. But actually, the situation worsens by consuming alcohol. Alcohol and stress, in combination, are quite lethal.

Alcohol stimulates the secretion of adrenaline resulting in the problems such as nervous tension, irritability and insomnia, in less or excess. Excess alcohol intake will increase the fat deposits in the heart and decrease the immune function. Alcohol also limits the ability of the liver to remove toxins from the body. During stress, the body produces several toxins such as hormones. In the weakening of the filtering properties of the liver, these toxins continue to circulate through the body resulting in complicated serious damage.

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Many people use cigarettes as a coping scheme. In short period, smoking appears to relieve stress. But in a prolonged period, smoking is very harmful. Its disadvantages far outweigh its short-term benefits. Cigarette smoking is shown to be responsible for a variety of cancers, hypertension, respiratory illness and heart disease.

Note: Avoid smoking and alcohol!

 Fat

Avoid the consumption of fatty-rich foods rich in saturated fats. Fats cause obesity and cravings that put unnecessary stress on the cardiovascular system.

Note: High fat is believed to cause breast, colon and prostate cancers.

 Sugar

Sugar basically has no essential nutrients. It provides a short-term boost of energy through the body, resulting possibly in the exhaustion of the adrenal glands. This can result in irritability, poor concentration, and depression. High sugar consumption puts a severe load on the pancreas. There is increasing possibility of developing diabetes.

Note: Keep your blood sugar balance. Do not use sugar as a "lifter."

 Salt

Salt increases the blood pressure, deplete adrenal glands, and causes emotional instability. Use a salt substitute that has potassium rather than sodium.

Note: Avoid junk foods high in salt.

Eat Food High in Carbohydrates

Carbohydrates activate release of the brain neurotransmitter serotonin, which bring solace. Good sources of carbohydrates include rice, pasta, potatoes, breads, popcorn and low-cal cookies. Experts suggest that the carbohydrates present in a baked potato or a cup of spaghetti or white rice is enough to relieve the anxiety of a stressful day.

Eat Food High In Fiber

Stress result in cramps and constipation. Eat more fiber to keep your digestive system well functioning. Your diet should provide at least 25 grams of fiber per day. Fruits, vegetables and grains are excellent sources of fiber. For breakfast, eat whole fruits instead of just juice, and whole-grain cereals.

Eat More Vegetables

Your brain's production of Serotonin is sensitive to your diet. A more vegetables intake can increase your brain's serotonin output. This increase is due to improved absorption of the amino acid L-Tryptophan. (Vegetables contain the natural, safe, form of L Tryptophan.) Meats contain natural L-Tryptophan also, but when you eat meat, the L-Tryptophan has to compete with so many other amino acids for absorption that the L-Tryptophan loses out.

Note: The net result is that you get better absorption of L-Tryptophan when you eat vegetables.

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Foods to Eat

 Whole grains promote the production of the brain neurotransmitter serotonin, which increases your sense of well-being.

 Green, yellow, and orange vegetables are all rich in minerals, vitamins, and phytochemicals, which boost immune reactions and protect against disease.

Foods to Avoid

 Coffee and other caffeinated beverages.

Note: If you are currently hooked to coffee, drink black tea; it has less than a third of the caffeine of coffee.

 Fried foods and foods rich in fat are very immune-depressing, especially when stress is doing that, as well.

 Reduce animal foods. High-protein foods elevate brain levels of dopamine and norepinephrine, both of which are associated with higher levels of anxiety and stress.

Note: Coping with stress is such a heavy burden for an individual and his/her close loved ones. Here are some – coming up - self-therapeutic ways (*Diet *Exercises *Meditation *Water and Pet Therapy *Sleep and Leisure *Music Therapy *Hydrotherapy) one can do and understand on coping with stress, but nonetheless, please do seek advice from your physician.

Reference:

Ronthoughts Journal – Life

http://learntolivehealthy.net/

http://www.holisticonline.com/stress/stress_GAS.htm

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