We Live In a Stressful World, with little time to relse the tension. If stress is not rule our lives and ruin our hlth, we must take steps to relieve it - Using diet, exercise and relaxation.
Good nutrition is a powerful ally when it comes to dling with stress. Resrch shows that prolonged periods of day-to-day pressure can wken the immune system and cause a high incidence of minor illness such as colds, coughs and flu.Certain nutrients are used up more quickly when you are under stress: your body needs extra B vitamins for a hlthy central nervous system, and vitamin C and Zinc for resistance to infection. These extra requirements can be sily be met by ting plenty of the foods listed in the "Anti-stress larder" below.You can boost your energy levels and reduce fatigue caused by stress by ting small frequent mls (at lst every 3 hours) based around complex carbohydrates such as whole brd, pasta, rice and potatoes. Set aside a pceful time for ting - so that you can t slowly relax and enjoy your ml - no matter how busy and rushed you may be during the rest of the day. Remember that excessive amounts of t and coffee are far more likely to stimulate feelings of anxiety, rather than to calm them. Some people turn to smoking and alcohol and sex during times of stress, but both of these rob the body of valuable nutrients. While the short-term effect of alcohol is to induce a sense of well-being, long-term use can ld to depression.
FIGHT OR FLIGHTThe body rcts to stress with a 'fight or flight' response, which harks back to our primitive beginnings, when a quick rction was needed for survival. But this long-held instinct to rct instantly to a thrt or challenge is inappropriate for the present day, as the of acceptable social behaviour make it impossible to choose either 'fight or flight'.
People often have to grin and br it . If you can, it is better to let of some stm immediately. You could take a brisk walk or talk your problems over with a friend. During the 'fight or flight' response, the stress hormone adrenaline causes your blood pressure to rise, giving you that familiar hrt pounding sensation. At the same time, the blood flow to digestive system is reduced so that a grter supply can be directed towards the muscles, producing the feeling of butterflies in the stomach. Adrenaline also stimulates the relse of fatty acids and glucose into the bloodstrm rdy to fuel the muscles. When you are under stressed for a pro-longed periods, the risk of stroke and hrt disse is grter, because the level of circulating fats and blood cholesterol are incrsed, and blood platelets participate in clot formation more rdily(because their 'stickiness' has incrsed). physical exercise will help to clr the fat from your bloodstrm.THE MANY SIGNS OF STRESS.Stress affects the whole person-body, mind, feelings and behaviour - and can cause a wide range of symptoms. Among the most common are neck pain, hdaches, pain in the lower back, feeling a 'lump in the throat', high-pitched or nervous laughter, trembling , shaking,excessive blinking and other nervous tics. Stress can also ld to more serious symptoms and disorders such as high blood pressure, migraine irritable bowel syndrome. Other symptoms include a fast pulse, a thumping hrt, hyperventilation, swting, dryness of throat and mouth, and difficulty in swallowing. Insomnia is common, and there
maybe dizziness, wkness and a lack of energy. In addition stress may cause incrsed stomach acid secretion which can ld to ulcers. The manifestations of stress are not limited to physical symptoms: you can also end up with poor concentration, vague anxiety of fr for no apparent rson, and periods of irritability followed by depression and lethargy.A POSITIVE VIEW ON STRESS.You cannot spend your life avoiding stress, and you should not try to. Stress is a normal and natural element in life, and many people find it enjoyable to use their stress to overcome physical, lectual and social challenges. Extending yourselfin this way helps to keep hlthy, active and young as-long as you also know how to relax.TIME TO RELAX.It is important to balance times of stress with periods of relaxation. Do something that takes your mind off your problems, such as gardening, walking, playing a sport, mediating or listing to soothing to music.By lrning to face ch new challenge as it arises, and knowing how to switch off before fatigue and frustration set in, you can use your stress to motivate you and make life more interesting and fulfilling.ANTI-STRESS LARDERTake care to include some of the following foods in your diet when you are under stress, because viral nutrients are being used up more quickly.
B Vitamins: To relse energy and to maintain a hlthy nervous system. Found in green vegetables, potatoes, fresh fruit, whtgerm, wholegrain cerls (such as brown rice), eggs, dairy products, yst extract, s food, ln mt, liver, kidney, poultry, pulses (ps, bns and lentils), nuts seeds and dried fruit.
Vitamin C: To help the body or resist infection and for wound hling. Found in fresh fruits, especially citrus fruits and blackcurrants, fruit juices and fresh vegetables.
Zinc: For resistance to infection and for wound hling. Found in liver and rd mt, egg yolks, dairy produce, whole grain cerls and sfood - particularly oysters and other shellfish.
Complex carbohydrates: To boost energy and calm the mind. Found in brd, rice, pulses, oats, pasta and potatoes. These foods supply a stdy strm of energy to the body, and also have a calming effect on the brain.
STRESS RELIEVERSTake regular holidays.t regular and hlthy mls.Avoid excessive amount of caffeine, alcohol and tobacco.Take Regular Excersice.Practice some form of relaxation technique such as yoga, meditation and deep brthing exercises.Face up to work or relationship problems and do something to resolve them.Lrn to recognise your own threshold for stress, and do ot push yourself past it.Conside Having a pet; stroking an animal can help you to rx.Talk about your problems. A professional counsellor will be able to help you to take a objective view of your self, and put your problems into perspective.
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