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05-30-2011, 06:51 PM
Diet Strategies Can Help Reduce Stress
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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.
As stress naturally increases cellular activity and reduces the effectiveness of the digestive system it leads to nutritional deficiencies and therefore a diet 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.
Eat a meal high in carbohydrates
Carbohydrates trigger release of the brain neurotransmitter serotonin, which soothes you. Good sources of carbohydrates include rice, pasta, potatoes, breads, air-popped popcorn and low-cal cookies. Experts suggest that the carbohydrates present in a baked potato or a cup of spaghetti or white rice, is enough to relieve the anxiety of a stressful day.
Eat food high in fiber
Stress result in cramps and constipation. Eat more fiber to keep your digestive system moving. Your meal should provide at least 25 grams of fiber per day. Fruits, vegetables and grains are excellent sources of fiber. For breakfast, eat whole fruits instead of just juice, and whole-grain cereals, and filling foods like upma.
Eat more vegetables
Your brain’s production of serotonin, is sensitive to your diet. Eating more vegetables, can increase your brain’ serotonin production. This increase is due to improved absorption of the amino acid L-Tryptophan. Vegetables contain the natural, safe, form of L Tryptophan. Meats contain natural L-Tryptophan also, but when you eat meat, the L-Tryptophan has to compete with so many other amino acids for absorption that the L-Tryptophan loses out. The net result is that you get better absorption of L-Tryptophan when you eat vegetables.
Micronutrients are important
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.
Quick read
A good diet is always important, whether you are going through a stressful period or not. However, there are a few things you can do to boost your diet when you are dealing with a lot of stress.
Reduce fats (recommended daily intake is 20 to 30% of total diet)
Avoid too much sugar
Limit your intake of salt
Eat a variety of foods
Eat more complex carbohydrates
Maintain your ideal weight
Limit caffeine intake
Limit alcohol intake
Take a multivitamin tablet each day
Drink more water (recommended intake 1.5 to 2 litres daily)
Follow these basic guidelines as a general rule and when you are going through a particularly stressful time try to couple it with some extra physical exercise.
http://www.sanjeevkapoor.com/upload%5Cdiet%20n%20stress.jpg
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.
As stress naturally increases cellular activity and reduces the effectiveness of the digestive system it leads to nutritional deficiencies and therefore a diet 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.
Eat a meal high in carbohydrates
Carbohydrates trigger release of the brain neurotransmitter serotonin, which soothes you. Good sources of carbohydrates include rice, pasta, potatoes, breads, air-popped popcorn and low-cal cookies. Experts suggest that the carbohydrates present in a baked potato or a cup of spaghetti or white rice, is enough to relieve the anxiety of a stressful day.
Eat food high in fiber
Stress result in cramps and constipation. Eat more fiber to keep your digestive system moving. Your meal should provide at least 25 grams of fiber per day. Fruits, vegetables and grains are excellent sources of fiber. For breakfast, eat whole fruits instead of just juice, and whole-grain cereals, and filling foods like upma.
Eat more vegetables
Your brain’s production of serotonin, is sensitive to your diet. Eating more vegetables, can increase your brain’ serotonin production. This increase is due to improved absorption of the amino acid L-Tryptophan. Vegetables contain the natural, safe, form of L Tryptophan. Meats contain natural L-Tryptophan also, but when you eat meat, the L-Tryptophan has to compete with so many other amino acids for absorption that the L-Tryptophan loses out. The net result is that you get better absorption of L-Tryptophan when you eat vegetables.
Micronutrients are important
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.
Quick read
A good diet is always important, whether you are going through a stressful period or not. However, there are a few things you can do to boost your diet when you are dealing with a lot of stress.
Reduce fats (recommended daily intake is 20 to 30% of total diet)
Avoid too much sugar
Limit your intake of salt
Eat a variety of foods
Eat more complex carbohydrates
Maintain your ideal weight
Limit caffeine intake
Limit alcohol intake
Take a multivitamin tablet each day
Drink more water (recommended intake 1.5 to 2 litres daily)
Follow these basic guidelines as a general rule and when you are going through a particularly stressful time try to couple it with some extra physical exercise.