Stress has become a common disorder among many individuals
during this 21st century with nutritional stress being a common contributor to
physical stress. As our bodies try to digest, absorb, assimilate and metabolize
ingested foods while eliminating the excess ones, our bodies systems become
toxin loaded. Accumulation of toxins to different body tissues result to stress
as the body tries to detox. Research has shown that proper eating habit is the
most appropriate way of eliminating toxins from the body and a suitable way of
reducing stress hormone within the blood. By concentrating on proper diet, the
body levels of serotonin can drastically increase thus minimizing stress. 

Today, it has become tougher when choosing a healthy diet.
This is mainly due to the readily available fast foods in vending machines,
busy lifestyles, increase in the level of processed foods, availability of
genetically engineered food (GMO), and production of green house foods that are
chemically treated. Extensive study has shown that unhealthy eating habit can
lead to stress. This can in turn contribute to mental and physical illnesses
including heart conditions, obesity, and anxiety among others. By adopting
proper eating habit, one can not only prevent many physical and mental ailments
but prevent stress as well. 

 &nbsp;

What is stress and
nutrition?

 Stress is the body physiological response to an overwhelming
situation. Not having the right job, clothes or the right body configuration
are some of the major contributors to stress. Stress can also be caused by poor
eating habit of unhealthy foods. Nutritional stress can cause a prolonged body
effect affecting the overall body health.&nbsp;
Stress and food go hand in hand for most individuals. This is because
food can give us the feeling of satisfaction, control and power that we require
during stressful situation. For this reason, it is not a surprise to find out
that when stress set in, our body becomes resistant to certain foods. This can
ultimately result to overweight, chronic heart conditions among other body
ailments. 

Research has shown that food taken in moderate levels can
help combat stress. With the correct nutrition, you will have taken a positive
step since you will supply your body with the required energy and nutrient
combination needed to face the challenges of the day. 

During the time of intense stress, adrenaline hormone is
produced in large amount. This increases the levels of energy in the body.
However, the blood sugar levels drastically decreases beyond threshold. For
this reason, it is important to consume sustaining foods during the crisis in
order to replenish the depleted sugar. Food choice during this time is very
important. This is because certain foods are known to deny the brain essential
nutrients or make digestion more difficult thus increasing physical stress. In
addition, certain drinks such as alcohol and caffeine need to be avoided as
they can put a considerable strain to different body systems. 

&nbsp;

When feeling stressed, many individuals will find themselves
doing any of the following;
 
1. Skipping meals:
Many individuals under stress find themselves rushing out of their place of
living without having a healthy breakfast. This makes them to feel hungry
during the day thus turning to unhealthy fast foods which increases strain to
their body. &nbsp;2. Eating the wrong
foods: Due to increase in Cortisol which is a stress hormone, many stressed
individuals tend to crave for meals that are high in salt, sugar and fat. The
consistent consumption of foods with added sugar and salt can increase stress
to body detoxification process further increasing stress. On the other hand,
increased fat consumption can increase the chances of become obese, or
acquiring certain body disorders such as cardiovascular complications and high
blood pressure. &nbsp;3. Drinking too much
coffee: Individuals under stress usually turn to coffee drinks with a
motive of jump starting themselves the following day. Research has shown that
coffee has a certain level of caffeine. Caffeine being a stimulant on the other
hand can increase blood pressure, a response which is not suitable for any
stressed individual. &nbsp;4. Crash diets: Due
to parallel decrease in serotonin and increase in Cortisol levels, stressed
individuals usually gain weight. This forces such individuals to eat less food
or turn to crash fad diets in order to burn the excess fat. Diets that are not
balanced with complex carbohydrates, proteins, good fats, vegetables and fruits
can often decrease body immunity thus leading to the onset of different body
ailments. &nbsp;5. Fast foods: Opposite
to the past generations, many individuals today turn to ready made fast foods.
Studies have shown that certain fast foods contain added sugars, additives and
fats that can increase complications in the body further causing physical
stress.&nbsp; 

 &nbsp;These unhealthy eating habits can have some profound effect
to our body systems. Some of the effects include;

 1. Indigestion: Indigestion
usually results after eating food in-between a stressful situation. This is
because during this time the digestion system is not relaxed and production of
digestion hormone is shuttled down. This can lead to reduced absorption of
important nutrients and can further lead to constipation. To avoid this, always
sit down to eat and ensure you enjoy your meals and snacks by eating slowly and
chewing them properly. &nbsp;2. Bloating: Bloating
is usually stressful and unpleasant. It is triggered by dairy products such as
cream, butter, cheese and milk. It can also be caused by wheat products such as
biscuits, cakes, pasta and bread. To prevent bloating, one needs to cut down
the consumption of such foods. &nbsp;3. Caffeine side
effects: It’s usually a bad idea to rely on caffeine during stressful
situation. Research has shown that too much caffeine in the body raises stress
hormone levels, affect the body ability to handle stress, increase dehydration,
loss of sleep and lead to poor concentration. To avoid consumption of caffeine,
look for a suitable caffeine alternative such as herbal tea. &nbsp;4. Hangovers: Drinking
heavily when one has stress does not reduce stress but lead to hangover the
following day. Some of the hangover symptoms which make the situation even
worse include nausea, dehydration, fatigue and headache. To avoid hangover, make
sure before drinking alcohol you have drink lots of water, eat healthy foods
and take some vitamin supplements. 

5. Cravings: Under
stressful situation one’s craving increases. This can increase the levels of
body sugar leading to accumulation of fat in tissues. To curb food cravings,
distract yourself or take healthy snacks between meals. 

 6. Blood sugar
imbalances: Stress related weight gain can force some individuals to
consume less food that has reduced carbohydrates, protein, minerals and
vitamins. This can lead to blood sugar fluctuations. The blood sugar
fluctuations on the other hand can in the short run lead to negative health
consequences such as poor concentration, fatigue and mood swings and in the
long run, it can cause greater health complications such as hyperglycemia and
diabetes.

 7. Poor health
outcomes: Consumption of poor diet during stressful situation can
contribute to poor body immunity exposing the body to certain illnesses. This
can further increase stress levels. 

&nbsp;

Ways to manage stress
with better nutrition &nbsp;As we become busy and our physical and mental systems become
stressed, most of the time we turn to poor nutritional choices which further
increases the stress levels within our systems. Studies have shown that
maintaining a healthy diet and getting good nutrition is the first and the most
important step towards stress management. Some of the nutritional choices
include; &nbsp;1. Eat breakfast:
Sometime, we tend to rationalize breakfast with the excuse that we are not
hungry. But the truth is that breakfast can help reduce stress caused by
hangover and it’s also the best way to improve body energy and maintain a
stable blood sugar. This will make you function properly during your busy
morning. 

2. Opt for green tea:
Caffeine increases stress to the body system. However, you can wean yourself
from caffeine by drinking green tea instead. Green tea is the best alternative
since it has a soothing taste and it has loads of antioxidants that improve
mental performance and reduce the stress levels. 

 3. Healthy munches:
Stressed individuals usually develop a pattern of snacking cheese, chips among
other less healthy munchies. To prevent such unhealthy diet, replace them with
celery sticks, edamame, carrot sticks and sunflower seeds. Such snacks will
provide the required minerals and vitamins which are essential to the body. &nbsp;4. Healthy
supplements: During a stressful situation, consider mineral and vitamin
supplements that will replace the stress-depleted nutrients.&nbsp; Go for supplements that are rich in vitamin
C, zinc, magnesium, calcium and vitamin B complex. In addition, you can opt for
herbal supplements that will facilitate digestion and includes aloe Vera, kava,
liquorices root, ginger and dandelion mint. &nbsp;5. Drinks: To
reduce stress, cut down on stimulant drinks such as soda, tea and coffee. You
can replace such drinks with decaffeinated tea or coffee, herbal teas and 100%
fruit juices. To protect the kidneys and avoid dehydration, drink plenty of
water. 

6. Carry a snack:
While going to work or driving, carry healthy snacks that are nutrients rich.
Such snacks will avoid blood sugar dips and reduce fatigue. Such snacks that
are vital to proper physical functioning and to the general body health include
granola bars, trail mix and certain energy bars.

&nbsp;

Stress Management with Good Nutrition

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