Sep

Stress and Nutritional Therapy (Part 2)

MAKE FOOD YOUR ALLY

How well you are nourished prior to and during periods of stress affects how well you handle that stress. Eat plenty of fruit and vegetables, especially citrus fruits, kiwi, and red and green peppers to boost your vitamin C level.

Shellfish, liver, wheatgerm, nuts, seeds, red meat and poultry are all rich sources of zinc. Nuts, seeds, beans, pulses, brown rice and green, leafy vegetables provide magnesium. Foods rich in complex carbohydrates, such as wholemeal bread, wholegrain pasta and rice, and potatoes encourage the brain to produce serotonin, which has a calming effect on mood.

Eating breakfast will help lift your mood throughout the morning. Eating small frequent meals and snacks based around carbohydrate-rich foods will help keep blood sugar levels constant.

Avoid sugary snacks and highly processed foods, which are low in nutrients and can contribute to mood swings. Also avoid fizzy drinks and foods with artificial sweeteners in them.

Long-term stress can increase levels of cholesterol in the blood, leading to narrowing of the arteries, increasing the risk of heart disease and stroke, so cut back fat, particularly the saturated fats in animal fats.

NO QUICK FIXES

Can coffee, wine or chocolate help you unwind or do they contribute to the problem? Caffeine provides a quick boost but taken in excess it increases the production of stress hormones and can aggravate anxiety, restlessness and insomnia.

Drinking more than 5 or 6 cups of coffee a day can also increase cholesterol in the blood. Tannin in tea and coffee reduces the absorption of minerals, so avoid them at meal times.

Excessive intakes of alcohol rob the body of vitamins and minerals but an occasional glass of wine will do little harm. Scientists have demonstrated that eating chocolate can help lift your mood and relieve tension because it contains a chemical that stimulates the brain to produce feel-good hormones. But remember, the key is moderation.

ARE SUPPLEMENTS THE ANSWER?

Vitamin supplements are not a substitute for a healthy diet and, when possible, it’s always better to get your vitamins from food. However I believe that food alone may not meet our increased requirements that occur during times of stress. I recommend taking a multivitamin and mineral supplement such as Cytoplan’s Foundation Formula.

It’s can also help to take between 200-400mg magnesium per day, particularly if you suffer with tension at the back of the neck and tension headaches. Magnesium can also help reduce high blood pressure levels.

EMOTIONAL STRESS

Flower essences are very useful to help us deal with the emotional effects of stress.

Olive – For physical and mental exhaustion

Elm – When overwhelmed by responsibility

Oak – When exhausted but struggles on

Wild Rose – For resignation & apathy

Agrimony – Mental torment behind a brave face

Sweet Chestnut – Extreme mental anguish

Hornbeam – “Monday morning” feeling

Gorse – Hopelessness and despair

Gentian – Feel discouraged, despondant or doubtful

Impatiens – when easily irritated, tense and impatient

Scleranthus – when unable to choose between options or when you are indecisive

Following on from the last post, here’s some more info about stress and nutrition.

How well you are nourished prior to and during periods of stress affects how well you can handle that stress. Eating plenty of fruit and vegetables, especially citrus fruits, kiwi, and red and green peppers to boost your vitamin C level.

Shellfish, liver, wheatgerm, nuts, seeds and organic poultry are all rich sources of zinc.

Nuts, seeds, beans, pulses, brown rice and green, leafy vegetables provide magnesium.

Foods rich in complex carbohydrates, such as wholemeal bread, wholegrain pasta and rice, and potatoes encourage the brain to produce serotonin, which has a calming effect on mood.

Eating breakfast will help lift your mood throughout the morning. Eating small frequent meals and snacks based around carbohydrate-rich foods will help keep blood sugar levels constant.

Avoid sugary snacks and highly processed foods, which are low in nutrients and can contribute to mood swings and tiredness by causing rapid lifts and drops in your blood sugar levels. Also avoid fizzy drinks and foods with artificial sweeteners in them, as these also stress the body.

UNFORTUNATELY, THERE ARE NO QUICK FIXES

Drinking more than 5 or 6 cups of coffee a day can also increase cholesterol in the blood. Tannin in tea and coffee also reduces the absorption of minerals, so avoid them at meal times.

Excessive intakes of alcohol rob the body of vitamins and minerals but an occasional glass of wine will do little harm.

Scientists have demonstrated that eating chocolate can help lift your mood and relieve tension because it contains a chemical that stimulates the brain to produce feel-good hormones. But remember, the key is moderation.

ARE SUPPLEMENTS THE ANSWER?

Vitamin supplements are not a substitute for a healthy diet and, when possible, it’s always better to get your vitamins from food.

However I believe that food alone may not meet our increased requirements that occur during times of stress. I recommend taking a multivitamin and mineral supplement such as Cytoplan’s Foundation Formula.

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