Don’t Let Stress Affect Your Overall Health!

What to EAT to BEAT Stress

Are you letting stress affect your overall health?

Do you know that you can eat to beat stress?

If you are anything like me, stress makes you want to eat everything in sight...

Or maybe you loose your appetite altogether?

However you deal with it, stress does affect your body in different ways and if you are careful about what food you eat, you could be helping your system to cope with stress more efficiently.

Physical Effects of Stress And Food

When you are stressed, your brain releases hormones which set of a series of responses. Adrenalin and cortisol are the main hormones that are released.

Adrenalin causes your pupils to dilate and your pulse to increase. Your temperature rises and your mouth becomes dry – your body is preparing for fight or flight! Getting upset with the driver in front of you releases stress hormones, and because you continue to sit in your car, your body does not use them.

The accumulation of these hormones, especially cortisol, does affect your overall health...

Increased cortisol levels lead to carbohydrate cravings, water retention and higher insulin levels.

Stress affects almost every organ in your body. You can suffer from fatigue, digestive problems, muscle tension, weight-gain or loss and sleep problems...

This happens because the stress response depletes your body of certain vitamins and nutrients and your body is unable to function at its best level.

A registered dietician explains that the biggest group of vitamins that are depleted are the B vitamins. These vitamins play a vital role in cellular repair and are necessary for a healthy nervous system – so important for coping with stress! Sores on your tongue or in your nose are a sign of a lack of vitamin B.

Your body also needs vitamin C, magnesium and zinc to fight off infection and to give you the physical ability to deal with the effects of stress. Stress also drains your system of the good oils. This is when people can start developing eczema.

What To Eat To Beat Stress

* Fruit and vegetables are a MUST! Take note of these important ones...

• Tomatoes are an excellent source of vitamin A, and other immune-boosting antioxidants.
• Broccoli is a good source of vitamin K which enhances brain function. It is also rich in vitamin C.
• Eat potatoes and bananas to get your dose of potassium which has a positive effect on your mood and ability to cope.
• Legumes are excellent for managing blood glucose levels and controlling cravings.

  Any type of beans – black eyed peas, pinto beans and white beans in particular – are packed with vitamin B which can minimise effects of stress.

• Add pineapples, pomegranates and apples, which contain histidine, to your stress-buster diet. This amino acid aids with the repair of tissue, as well as the maintenance of the myelin sheaths that act as protector for nerve cells. Histidine is also helpful in producing gastric juices.
• Citrus fruits contain vitamin C and boost the immune system and also combat symptoms of stress.
• Blueberries benefit your brain!

* Don’t Forget NUTS

Nuts have many nutritional benefits and are a natural stress-affect management food...

Nuts are a great source of natural fat which aids the part of the brain that deals with sensory information, including pleasure.

A tablespoon of ground flaxseed is a recommended daily extra – sprinkle on salad, vegetables or cereal.

Nuts such as walnuts, almonds and cashews are excellent sources of vitamin C, along with leafy green vegetables, eggs, brown rice and whole grains.

And eat nuts to improve the flow of blood throughout your body! What we eat can control the stress affect on our system.

* Food From The Sea to Beat Stress

All types of fish contain vitamin B3 and high levels of iodine which help to regulate your mood and improve mental ability.

Eat oily fish such as mackerel, salmon, sardines, trout and pilchards to strengthen your nervous system and manage stress. These fish also help with insomnia, increase your sex drive and can alleviate depression – because they are packed with omega-3.

No need to let stress affect your overall health...

More Foods To Beat Stress

• Drink milk to help raise serotonin levels in the body. Seratonin aids with sleep patterns and mood as well as regulating your appetite. The amino acid, tryptophan, which is found in milk, has been used in the treatment of insomnia, depression and anxiety.
• Brewer’s yeast contains vitamins, amino acids and minerals that are vital for a healthy nervous system.
• Capsicum, which is found in cayenne pepper helps ease anxiety and promotes a healthy heart.
• Protein increases alertness and gives you more energy. It increases dopamine, noradrenaline and adrenaline levels. Low levels of these can make you feel anxious.
• You need an adequate supply of fat to fight effects of stress. Fatty foods increase endorphins which make you feel happy. But be sure to choose from good fats like avocado pears and almonds.
• Herbs have great stress relieving properties.

What To Avoid

Caffeine and alcohol...

They both interfere with your cortisol levels and deplete your body’s ability to deal with stress...

Minimize the stress affect by running away from stimulants!

There are many excellent websites with valuable information on healthy eating. See our FYI Links Page for some recommended links.

Can eggs be part of a healthy diet?

You can let stress affect you OR you can take steps to manage stress. A relaxation programme together with careful eating is an excellent start to managing your stress.

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