By Marié PetrelisMost of us know something about stress. In fact, most of us have accepted the fact that everyday stress is part of modern living. Job pressures, family arguments, finances and lack of time are just a few stressors that we face daily. In fact not all stress is bad as it can help keep us alert and sharp. It’s how our bodies cope with longer-term stress and how we react to it that is key.
Many years ago when our ancestors were faced with a life-death situation, the main hormones, adrenaline and cortisol, would kick in to make the heart pump faster in order to flee. Muscles tensed in order to fight or run and blood thickened in order to clot if the person was injured. Known as “fight or flight” this response saved many lives back then when our ancestors needed to fight off an animal or invader.
Today our automatic response to stress is exactly the same except that we don’t disperse these stress hormones by exercising or relaxing so we end up having high rates of strokes, heart attacks, cancers, stomach ulcers and even Alzheimer’s. This is because in the long-term stress hormones become toxic to our organs, setting up an inflammatory response as there is no method of dispersing the hormones effectively. It’s like putting rocket fuel into a mini! Eventually we will burn out.
The first signs of stress usually manifest in behavioural changes. One may feel irritable, a sense of failure, suppressed anger, unable to cope with everyday things, tearful, tired or “wired” Then the physical symptoms start such as palpitations, headaches, lack of appetite or increased appetite or cravings for sugary or salty foods, insomnia, poor digestion, muscle cramps, frequent urination, constipation and/or diarrhoea, dry mouth, constant thirst, feeling clammy and forgetful – to mention but a few!
Long-term stress is bad as it also makes the body more acid resulting in vital nutrients being leached from the bones in order to attempt to re-alkalise the body.
There are many things that one can do to reduce the negative effects of stress though and we should never underestimate the impact of our diet on stress levels and our body’s way of coping with stress. Here are just a few foods to avoid that can help tremendously:
- Alcohol, caffeine, sugar, artificial sweeteners (e.g. aspartame) – these are all stimulants which stress the adrenal glands
- Refined (white flour) and processed foods – these are devoid of nutrients but high in calories and place strain on your liver
- Large meals are hard to digest for an already compromised digestive system so small regular meals are key
Foods that assist in the body’s natural healing process include:
- Quality protein in order to balance blood sugar levels and to replenish stores broken down by stress. This includes lean meats such as chicken or fish, beans, chickpeas, lentils, eggs etc
- Oily fish that are high in essential fatty acids (your omega 3’s): salmon, trout, herring, sardines, anchovies, mackerel and pilchards – these foods act as natural anti-inflammatories - essential in order to reduce the negative impact of stress and its hormone overload.
- Wholegrains such as wholewheat pasta, noodles, breads, quinoa, oats, brown rice, barley etc – these are all calming foods
- Green tea contains an amino acid called L-theanine which encourages the brainwaves produced during relaxation
- Easy to digest foods such as homemade vegetable soups, sweet potatoes, poached fish, stewed fruits
- Other calming foods include avocados, turkey, cottage cheese, bananas, potatoes, ginger, yoghurt and low fat milks, leafy greens and lettuce
Eating small regular meals will ensure that blood sugar levels are kept on an even keel throughout the day. Also making sure to eat a good breakfast of either oats, low sugar muesli, eggs or wholegrain toast contains an abundance of B-vitamins to start the day and assist in remaining calm.
Other stress busting techniques include:
- Ensuring to get at least 8 hours sleep a night
- Getting plenty of exercise
- Learning to relax: have a deep bath in darkness only with candles as light
- Adding relaxing essential oils to your bath like lavender oil, ylang ylang, jasmine, neroli
- Going for a regular massage or aromatherapy massage
- Consulting a professional hypnotherapist
- Breathing deeply
- Finding a hobby that you will enjoy
- Reading a book and switching off the television
- Having a pet if you are able to
- Laughing – read a light hearted book or watch a funny movie. Go out and have fun with your friends.
- Saying no – and not feeling guilty!
- Learning to meditate or taking up out yoga/pilates
- Writing down your obvious stressors and taking steps to remove them
A good supplement regime is essential in order to ensure that the body is replenishing all depleted stores of vital nutrients. Make sure to consult a professional health practitioner who can help you with a tailor made programme of specific supplements for stress and tension.
References:
10 Simple Ways to beat Stress Forever, Suzannah Olivier
Optimum Nutrition for the Mind, Patrick Holford
Encyclopedia of Natural Medicine, Murray/Pizzorno
500 Health Tips Ever Needed, Hazel Courteney
