Impact of Chronic Stress

• The American Medical Association stated that stress was the cause of 80 to 85 percent of all human illnesses and diseases or at the very least has detrimental health effects.
• Every week, 95 million Americans suffer some kind of stress related symptom for which they take medication.
• The American Institute of Stress in Yonkers, New York  estimates that 90 percent of all visits to doctors are for stress-related disorders.
• There is evidence to support that continuing work-related distress can lead to diseases ranging from cancer to mental illness.
• It is estimated that American businesses lose an estimated $200-$300 billion dollars per year to stress related productivity loss and other cost. Interestingly enough the US Congressional Budget Office (CBO) reported that the United States deficit is approximately 300 billion dollars (the largest in the US history).
• According to the Centers for Disease Control (CDC) 80% of health care is spent on stress related disorders. These ailments include cardiovascular disease, hypertension, headaches (including migraines), ulcers, anxiety, allergies, asthma, and cancer. and Constant, chronic stress can also suppress the immune system thereby making the body more susceptible to disease, even the common cold and flu.

Managing Stress

There are many ways to manage stress, one is following a healthy diet. A well balanced diet is crucial in preserving health and helping to reduce stress. Certain foods and drinks act as powerful stimulants to the body and hence are a direct cause of stress. This stimulation, although quite pleasurable in the short term, may be quite harmful in the long run. Examples of things to avoid in your diet include:

• Sugar. Sugar provides a short-term boost of energy through the body which is then followed by a "crash". which can result in lethargy, irritability, poor concentration, and depression. High sugar consumption puts a severe load on the pancreas. There is increasing possibility of developing diabetes. To avoid such damage keep your blood sugar constant. Do not use sugar as a "pick me up."

• Caffeine. Caffeine is found in coffee, tea, chocolate, etc. Caffeine 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. Consuming too much caffeine has the same effect as long term stress. It is suggested that there is a link between caffeine intake and high blood pressure and high cholesterol levels. Care should be employed when reducing caffeine consumption. Cutting it off abruptly can result in your experiencing withdrawal symptoms., which include headaches, irritability, lethargy, etc. Reduce the consumption slowly over a period of time.

• Alcohol. Like caffeine, taken in moderation, is fine.  However, when taken in excess it can wreak havoc on your body. Alcohol stimulates the secretion of adrenaline resulting in the problems such as nervous tension, irritability and insomnia. Excess alcohol 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 absence of its filtering by the liver, these toxins continue to circulate through the body resulting in serious damage. The irony of the situation is that most people take to drinking as way to combat stress. But, in actuality, they make it worse by consuming alcohol. Alcohol and stress, in combination, are quite deadly. 

• Smoking. In the short term, smoking seems to relieve stress. But in the long term smoking is very harmful. and can cause a variety of cancers, hypertension, respiratory illness and heart disease.

• Salt. Salt increases the blood pressure, deplete adrenal glands, and causes emotional instability. Use a salt substitute that has potassium rather than sodium. Avoid junk foods high in salt such as bacon, ham, pickles, sausage, etc.

• Fat. Saturated and trans fats cause obesity and put unnecessary stress on the cardiovascular system. High fat is believed to cause breast, colon and prostate cancers.  

Foods that combat stress and should be included in your diet include:

• Complex Carbohydrates. Good carbohydrates raise your blood sugar in a safe steady manner. While doing so they also trigger release of the brain neurotransmitter serotonin, which soothes you. Good sources of carbohydrates include brown rice,  sweet potatoes, oatmeal, whole grains, etc.  
• Vegetables. Eating more vegetables, can increase your brain's Serotonin production. This increase is due to improved absorption of the amino acid L-Tryptophan. Aim for good colorful veggies which are rich in vitamins, minerals, anti-oxidants and phytochemicals which boost immunity and help protect against disease.
• Fiber. Stress result in cramps and constipation. Eat more fiber to keep your digestive system moving. Fruits, vegetables and grains are excellent sources of fiber. For breakfast, eat whole fruits instead of just juice, and whole-grain cereals and fiber-fortified muffins. Shoot for at least 25 grams of fiber per day.

Supplement Your Diet

Because stress can deplete the body of needed vitamins and minerals, taking supplements can reduce (or eliminate) the body's potential physical reactions to stress.

The B vitamins such as thiamin, niacin and riboflavin, are important because they play a key role in energy metabolism.

Vitamin C, E and other anti-oxidants are also important in boosting immunity and combating stress induced diseases. The more stress our body is under the more glutamine that is pulled away from the muscles.

Glutamine that is essential to protein synthesis (which is how muscles are built). Glutamine also is critical for other body functions such as the immune system tat must have enough glutamine to perform their necessary functions.

Conclusion 

Remember, stress can cause a lot of damage to your body, besides making you not feel good and irritable.   The damage can be permanent, and sometimes deadly. Learning to eat in a manner that helps combat, not contribute to stress can help you look and feel better.  Combing healthy eating with proper rest, and other stress busting techniques, like relaxation techniques, and exercise will not only help you feel better, but you will look better and be happier too!