When we are stressed we tend to seek some type of pleasure to relieve the stress. Most often that lead us straight to the fridge or pantry for comfort food.
We do not realize that this can create more of a problem. It raises sugar levels as well as can cause obesity.
Stress raises the body's levels of cortisol (a hormone secreted by the adrenal glands in response to any kind of physical or psychological stress) and epinephrine (a hormone released by neurons to regulate activity of target tissues, such as brain and muscle cells,
which plays a central role in the short-term stress reaction - the physiological response to threatening or exciting conditions), and via those hormones, the amount of glucose in the blood. And we seem to want to add more sugars.
Sugar gives most of us a quick energy boost. But after that rush, we are left with a lower energy level than before. Also, sugary foods, in general, have very little nutritional value, but leave us less hungry for things that are good for us. All of this can result in lower energy levels, lack of proper vitamins and minerals in our body, weight gain and overall poor health. The result? We stress out over how we feel and look!
Nutritional ways to help reduce stress:
1. The magic of pure water.
The most important thing you can do to avoid stress: drink more water. A natural spring water might be considered best because it is in its purest form with essential minerals and without the added chemicals.
Our bodies are three-quarters water. Dehydration makes us feel fuzzy and lack concentration. Most people are dehydrated—we have lost the ability to recognize thirst. We may eat when we are actually thirsty.
We need 8 glasses (2 liters) of clear water (not teas or kool-aids that are mixed with water) every day to replace lost fluids in the body (more in hot weather and if exercising). This is on top of all other drinks.
• Start gradually.
• Don't flood your system.
• A morning cup of warm water flushes out toxins.
• Warm water is kinder on the system.
• Drink between meals: fluids dilute digestive juices.
• A hangover is severe dehydration.
2. Eat more proteins and complex carbohydrates and less simple carbohydrates.
Protein—builds cells, bones, skin, hair.
Eat more proteins.
Protein releases brain chemicals for:
• self-esteem
• optimism
• impulse/appetite control
• calm/good feelings
• good sleep
Vegetarian proteins: tofu, lentils and nuts, fish, eggs, cheese, milk and yogurt.
But dairy foods ferment in the stomach and can make us feel dozy. Replace with: soy, rice or oat milk/cheese etc.
Rice and beans, soy and oats form a complete protein
All meats contain protein—but we only need 3 or 4oz at a time.
We need to combine (complex) carbohydrates with protein to make feel-good serotonin work.
Complex carbohydrates('brown' and 'green' things) - should form the basis of a good mood diet. They keep energy levels stable.
Simple carbohydrates 'white things' - white bread/pasta/rice, biscuits, cakes and pastry—create mood swings. Wheat can be addictive and make us feel fuzzy.
Brown things: whole-grain bread, brown rice, beans, potato (with skin), almonds, humus, porridge.
'Green things': all vegetables—fresh and frozen: eat these at every meal.
Undiluted fruit juice/tinned/dried fruit are very high in sugar.
Fresh fruit is better.
For good sleep eat porridge or a baked potato an hour before bed.
To stay awake during the afternoon eat protein with complex carbohydrates for lunch.
3. Watch what types of fats we are eating.
Fats—we need good fats/oils as the brain is over 60% fat. Low fat diets can make us depressed and anxious.
BAD FATS/OILS
Saturated fats, in meat, milk and dairy foods.
Hydrogenated vegetable oils—in margarine, crisps, bought pies/pastry/biscuits/ crackers—cause physical stress and weight-gain.
GOOD FATS/OILS—we need small amounts of these essential fats several times a week:
olive/safflower/corn/sesame and sunflower oils
oil-rich fish
unsalted nuts
seeds (sunflower, pumpkin, hemp)
4. Cut out caffeine.
First thing we do when we wake up is rush for that morning coffee! Soda and tea accompany our meals. Nothing really wrong with that, but what is it doing to our stress level? For some people, caffeine causes headaches, for others it makes them go away. It can cause sleeplessness, upset stomach, nervousness and increased blood pressure. Some people become hooked on their caffeine and, when it is not available, they become grouchy, tired, and develop headaches.