Stress

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Stress is experienced frequently in today’s fast-moving life. Every individual has his/her own stress tolerance level.

The Adrenaline Rush!

When body experiences stress the central nervous system releases adrenaline and cortisol which are stress hormones. The release of these stress hormones increases energy levels and blood pressure in our body and prepares it for a fight or flight response.

How stress affects our body

Being in state of chronic stress for long time can have negative impact on our health.

Nutrients that help manage stress

Among several other ways to cope with stress, nutrition plays an essential role in helping reduce stress and its negative effects by lowering blood pressure, support immune function, improve circulation and reduce toxins.

  1. Antioxidants: They may help prevent or delay cell damage. Vitamin A, C and E are powerful antioxidants. Antioxidants help reduce oxidative stress that causes cell damage. Food sources that are rich in these vitamins are citrus fruits, papaya, carrot, nuts and oil seeds.
  2. B vitamins: B vitamins are associated with brain health and mood. B group of vitamins play essential role in metabolism and normal functioning of central nervous system. Whole grains, pulses, beans, fruits, milk and its products are good sources of B vitamins

Tips to manage stress

  1. Eat a well-balanced diet, with good intake of fruits and vegetables to get the benefits of antioxidants
  2. Indulge in stress relieving activities such as meditation and yoga.
  3. If you find yourself craving for sugary sweets look for low calorie, healthy snacks.
  4. Plan your activities to avoid work related stress.

 

References:

  • Srilakshmi, B. (2002). Dietetics (Revised. New age international publication).
  • Srilakshmi, B. (2002). Nutrition Science (Revised. New age international publication.
  • Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T. P., & Sahebkar, A. (2017). The impact of stress on body function: A review. EXCLI journal, 16, 1057.
  • Gonzalez, M. J., & Miranda-Massari, J. R. (2014). Diet and stress. Psychiatr Clin North Am, 37(4), 579-89.