The Stress Reducing Diet
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:
-
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 cancer, colon cancer and prostate cancer.
-
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 Hypertension (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.
-
Complex Carbohydrates. Complex ("Good") carbohydrates are low on the glycemic index. This means that these type of 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 and 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 (refer to our table of fiber content in common foods )
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. Some supplements that may prove useful in combating stress include:
-
The B vitamins such as thiamin, niacin and riboflavin. These B Vitamins are important because they play a key role in energy metabolism.
-
Vitamin C, E and other anti-oxidants. These anti-oxidants are important in boosting immunity and combating stress induced diseases.
- Glutamine. 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 that must have enough glutamine to perform their necessary functions.
About Jeff Behar
