\r\n \r\n Nutritional Suggestions for Stress
\n
\nWater is essential in any healing process. Dehydration is the cause of many
\nsymptoms. 6-8 eight ounces glasses per day.
\n
\nStress is also compounded by poor nutrition. Diets high in sugar that contain
\ntoo many sweets, refined foods, tobacco, alcohol and caffeine are all bad for
\nyour system. Stress depletes your body of Vitamins C,D,E , Calcium, Iron,
\nMagnesium, Molybdenum, Potassium, Sulfur and Zinc.
\n
\nDuring our busy schedules, it\'s easy to forget about a balanced diet by skipping
\nmeals or eating anything while on the run. Yet when your body doesn\'t get the
\nbalance of nutrients it needs, you may end up trying to do more with less
\nenergy.
\n
\nEat plenty of fresh vegetables, complexed carbs, whole grain, as well as,
\nfruits, nuts, seeds and protein.
\n
\nSet aside time to eat meals at a pace that allows you to taste and savor them.
\nThe 15 or 20 minutes it takes to put aside work and other distractions will more
\nthan compensated by a noticeable energy boost.
\n
\nEnjoy quite time or peaceful music while you eat alone, or share some friendly
\ncompany as you relax at mealtime.
\n
\nTake a Multi-vitamin.
\n
\nStress can also increase a yearning for extra snacks and high-fat comfort foods.
\nSnacks can be an important part of good eating, so don\'t force yourself to
\nstarve if you\'re hungry. But snacking when you�\'re not really hungry doesn\'t
\ngive you more energy. Sweet snacks can give you a short-term energy boost, but
\nthen can also leave you feeling worse later when your blood sugar drops.
\n
\nWhen people are worn out from the stress of trying to do too much, they often
\nturn to sugar, caffeine, or sweets to increase energy levels and help them
\nfunction. Sweets and caffeine-containing products may be enjoyed occasionally if
\nyou like, but avoid using them throughout the day, or you may experience huge
\ndips and surges in your energy levels. Avoid alcohol, excess caffeine, drug
\nstimulants, processed foods, excess sugar and cigarettes.
\n
\nA 15-minute catnap, walk around the block or stretching session will more likely
\ngive you renewed energy. Review you priorities and set aside enough time to get
\nadequate sleep for the most dramatic effect on you energy levels. If you suspect
\nyour diet has a lot to do with your stress, see a nutritionist for help.
\n
\nAdd protein and carbohydrates to your diet: Incorporate protein into your diet.
\nProtein helps to keep sugar levels stable. You can find protein in nuts, yogurt,
\nbeans, fish, chicken, tofu and lentils.
\n
\nSeek out foods that are high in Omega-3 (a fish oil): This fish oil has been
\nshown in many studies, to reduce your bad cholesterol levels and reduce plaque
\nbuildup in your blood. By reducing your bad cholesterol, you are helping your
\nbody to fight off stress and relieve anxiety, tension and even prevent heart
\ndisease! Fish that are high in Omega-3 are excellent ways to help your blood
\nstream.
\n
\nFolic Acid: Folic Acid (required for energy production) is considered brain
\nfood. The brain needs it to work properly. It helps to prevent anxiety and
\nfatigue. Folic acid works best when combined with vitamin C, vitamin B6 and
\nvitamin B12. Much research has indicated that a deficiency of folic acid may
\ninclude depression, insomnia, anorexia, forgetfulness, hyperirritability,
\napathy, fatigue and anxiety. You can find Folic Acid in the following foods:
\nWhole grain breads -Fortified cereals -Dried peas- Dried beans -Leafy
\nvegetables- Fruit. Most multivitamin complexes contain folic acid.
\n
\nGABA: GABA (Gamma Aminobutyric Acid) is an amino acid help reduce anxiety,
\nallows rational decision making, promotes restful sleep and enhances workout
\nrecovery. It has also been shown to have similar effects as the benzodiazepine
\ndrugs. You will also feel more relaxed and notice that you are sleeping better.
\nThe recommended dose for GABA is 700-750 mg - 3 times daily - talk to a medical
\nprofessional about using GABA.
\n
\nInositol: has been shown in studies to have a positive effect in the calming of
\nthe symptoms of panic attacks and obsessive-compulsive disorder. Taking up to 4
\ngrams daily - 3 times-a-day has shown to be beneficial.
\n
\nMagnesium: The supplement magnesium has been found to aid in the management of
\nanxiety symptoms. Taking 200-300 mg of magnesium 2 to 3 times daily has been
\nshown to help.
\n
\nSelenium: Selenium, an important antioxidant, is a trace mineral found in soil
\nand food. It protects neurotransmitters. Deficiency in selenium has shown to
\nhave a negative impact on mood. It also helps to reduce bad cholesterol and keep
\nthe heart healthy. You can get much of your selenium from dietary sources such
\nas: Alfalfa, fennel seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish
\nand other fishes. You can find it in sunflower seeds, yarrow, wheat germ and
\nBrewer\'s yeast.
\n
\nVitamin B1: Vitamin B1 is also known as "thiamine." In many studies, B1 has
\nshown to have positive effects on the nervous system and mental well being.
\nVitamin B1 is found in peas, soybeans, fortified breads, cereals, pasta, fish,
\npork, whole grains and dried beans. Prolonged intake of large amounts of alcohol
\ndepletes your body\'s supply of vitamin B1. Vitamin B3: (in the form niacinamide)
\nhas been tested in lab animals and seems to work in animals in the way that
\nbenzodiazepines such as Valium have.
\n
\nVitamin B6: Lack of Vitamin B6 has been known to cause anxiety and depression.
\nThe formation of certain brain chemicals from amino acids requires this vitamin.
\nIt affects the nervous system. The recommended Dietary Allowances for adults
\n(25+ years) is 2.0 for men and 1.6 for women. The best sources of vitamin B6 are
\nmeats (particularly organ meats such as liver), whole grains and wheat germ.
\n
\nVitamin B12: Vitamin B12 is needed for energy, brain function and a healthy
\nnervous system. It helps to combat depression, stabilize PMS and helps to
\nprotect against anemia and it may help fight cancer. The best food sources of
\nVitamin B12 are liver, kidney, oily fish, beef, pork lamb, cheese, eggs and
\nmilk.
\n
\nZinc: and essential mineral, has been found to have positive effects on the
\nnervous system as well as helping to produce a calming effect. Most
\nmultivitamins contain zinc. Food sources for zinc are Oysters, meat, poultry,
\nnuts, beans and dairy products.
\n
\nAvoid Caffeine: Caffeine is something many people in America and Europe are used
\nto bringing in their daily lives. Though many studies have shown that this
\naddictive stimulant can help produce symptoms of anxiety, insomnia and the like.
\nCaffeine is found in coffee, tea, chocolate, many sodas and even certain
\nmedications. Always ask your doctor about a medication before using it. Also,
\nask the doctor if there is an alternative medication if your medicine contains
\ncaffeine.
\n
\nReduce Processed and Refined Foods:
\n
\nProcessed food can rob your food of nutrients and vitamins that your body needs
\nto fight off stress and promote good health. Try to buy whole foods, unprocessed
\nfoods and try and stay away from "instant" foods, preservatives, artificial
\nflavors, saturated fat and MSG.
\n
\nReduce Sugar Intake:
\n
\nToo much sugar can rob our body of essential nutrients. Yet don\'t be so fast as
\nto replace the sugar with Stevia the natural sweetener from the Stevia plant.
\nArtificial sweetener can also cause anxiety as well as other health concerns.
\n
\nReduce Alcohol Intake:
\n
\nIn small amounts, alcohol can be good for your heart but too much alcohol is not
\na good thing for your body and too large of an intake increases your body\'s need
\nfor extra vitamins. The body has a harder time using oxygen. As a result, you
\ncan become more sensitive to stress - which in turn can cause anxiety reactions.
\nIt can also cause depression.
\n
\n
\nhttps://www.peacefulmind.com/stress.htm\r\n

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