From a nutrition point of view I would like to take a look at the strategies that can help us to overcome the physiological effects of stress. As stress naturally increases cellular activity and reduces the effectiveness of the digestive system it will lead to nutritional deficiencies and therefore a diet full of nutrient dense foods needs to be followed. The recommendation is a 60-75% raw food diet, full of fresh fruit and vegetables, which not only supply valuable vitamins and minerals, but are also rich in compounds called flavanoids, which help to counteract stress. Fresh vegetable juices particularly green juices containing chlorophyll, and home made soups are ideal as well as alfalfa, garlic and ginger to support the immune system, and kelp, kombu and watercress to support the thyroid gland. Lots of bottled, distilled or filtered water should be drunk to prevent dehydration. Kombucha tea is revitalising and detoxifying and helps to boost the immune system. Foods to avoid are processed foods, artificial sweeteners, carbonated soft drinks, chocolate, fried food, red meat, sugar, white flour products, preservatives and additives. Also, avoid alcohol as it increases adrenal output and interferes with normal brain chemistry, and caffeine, as it causes depression, nervousness and insomnia. Food should be eaten in small amounts at regular intervals to prevent acidic problems, aid digestion, and maintain blood glucose levels.
The key nutrients for stress are those that aid the adrenal glands, which are the tranquilising mineral, Magnesium (best taken in the evening) and all the B vitamins, in particular, Vitamin B5 to prevent adrenal atrophy. Urinary excretion of Vitamin C increases under stress so extra should be taken to support the cells and immune function. Other nutrients include DL Phenylalanine, an amino acid, that helps to elevate mood, vitamin E, to counteract cholesterol damage, and Co Q 10 to protect the mitochondria against oxidative stress.
Herbs can be effective in controlling stress and those supporting the adrenal glands, are Liquorice, Uva Ursi, Ginger, Astragalus and Capsicum. Calming herbs to encourage sleep are Valerian, Scullcap and Passion Flower, and those that lift the spirit are St Johns Wort, Gotu Kola, Black Cohash, Skull cap and Kava Kava.
Ideally, to overcome stress we need to remove ourselves from the situation emotionally, mentally and physically and then re-approach the situation with a different attitude. This is very difficult to do and takes time, but in that time you can help yourself through an holistic approach. Nutrition alone cannot solve the stress problem, and other areas need to be considered to prevent psychological difficulties such as anxiety and depression. Regular, gentle exercise helps as it increases circulation, oxygen and endorphins, relaxation rids the body of tension, aromatherapy oils deal with specific issues and positive self-talk and visualisation helps to raise self-esteem. Most importantly keep in contact with friends, walk in the sunshine and cultivate the art of laughter to lift your spirits.
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