Bust the STRESS with Right Food to Stay Healthy

Nutritionist Jaya Mohan ,

mohanjaya2003@yahoo.co.in

Stress is the modern buzzword!! It is inevitable and is present in many forms. It is difficult to imagine life without it; each one of us will find various things stressful at different times. Stress is usually of two kinds-External & Internal. External stress is imposed on us through an outside stimulus, while Internal Stress occurs within the body.

When confronted with a threat of attack, our body instantly reacts by releasing certain hormones that trigger the release of energy to the organs which are involved in defending the body. This is called the “FIGHT OR FLIGHT SYNDROME”.Several changes occur in the body when it reacts to stress-

1.The heart rate increases to provide vital nutrients by pumping extra blood.

2.Breathing rate increases to allow more oxygen into the blood.

3.The liver & skeletal muscles release extra glucose in the blood to provide energy.

4.Pupils dilate to allow more light into the eyes to improve vision.

5.Digestion slows & digestive enzyme secretion halts freeing the energy for the muscles & brain to use.

HOW TO IDENTIFY STRESS-

Here are specific physiological effects which will help in identifying the symptoms of stress-

-Food cravings

-Weight loss/gain

-Constant fatigue

-Mood swings

-Anxiety

-Skin irritation

-Sugar cravings

-Disturbed sleep

-Depression

Do you know that food plays a significant role in alleviating or aggravating stress! Sounds unfamiliar, but it’s true. Let’s try & understand how…

FOOD AS A STRESSOR

Foods which we are allergic to are major contributors to stress. Because such food creates an imbalance of hormones once ingested, causing an overload on our digestive system to digest them.They cause acidity,bloating,flatulence,gas,constipation etc.For eg-Gluten or dairy products might not be easily digested by everyone. In addition to this, faulty dietary habits, bacterial or parasitic infections, all of these causes stress to the body. A deficiency of any nutrient itself causes stress in the body because it puts a strain on the enzyme processes that depend on them. Foods having excess sugar, refined carbohydrates deplete many stored nutrients & also put excessive demand on pancreas to produce more insulin. Over a period of time, pancreas becomes fatigued & functions less efficiently, leading to early onset of Diabetes.

MANAGING STRESS THROUGH DIET

While it may not be possible for us to eliminate external stress, we do have an ability to manage it by altering our lifestyles & eating habits. To support the Adrenal glands which are responsible for secreting hormones that manage our stress levels in the body, we need to consume vital Vitamins & Minerals like Vitamin B5, Vitamin C & Magnesium.

Black & red berries, kiwifruit, citrus fruits, parsley, watercress, potatoes, peppers are all excellent sources of Vitamin C.
Magnesium is the primary mineral required by Adrenal glands & is found abundantly in grains, green leafy vegetables, soybeans, almonds, sunflower seeds, sesame seeds etc.
Good sources of Vitamin B5 are animal products, dairy, whole grains etc.

Since we can effectively manage internal stress, let me share a few tips which you can adapt in your daily routine-

– Consume lots of fruits & vegetables

– Keep yourself hydrated by consuming at least 3-4 litres of water/day.

– Drink a glass of warm water with lemon & ginger empty stomach first thing in the morning. This helps in cleansing of liver.

– Sleep for 7-8 hrs.

– Exercise regularly

– Practice meditation.

Stress is proving to be a silent killer in today’s day & age. Wake up before its too late..