|
|
"NOTHING IS MORE VALUABLE THAN YOUR HEALTH"
Nutrition Tip No.5
STRESS AND ITS EFFECTS ON HEALTH
We all need an element of stress in our lives - it can be beneficial, as it helps us to survive, avoid dangers, and provides motivation & stimulation, allowing us to meet life’s challenges. However, when stress becomes excessive, long-term, or both, affecting our ability to cope, it can have an adverse impact on our health. Basically, our bodies are not designed to cope with long-term stresses of modern life. People deal with stress in different ways, and some cope better than others. However, commuting, studying, work, relationships, finances, family, and other pressures, can all take their toll.
Stress can be both mentally and physically debilitating, and can lead to stress-related illnesses such as heart disease, cancer, high blood pressure, digestive disorders, allergies and skin complaints. Prolonged stress can also cause reduced immunity, diabetes, ulcers, rheumatoid arthritis, osteoporosis, low sex-drive, weight problems. Eventually, a spiral of stress and worry can lead to depression and, ultimately, a nervous breakdown.
Sign and symptoms of stress include - frequent colds and flu, bleeding gums, PMS, food cravings, weight loss (or gain), constant fatigue, headaches, elevated blood pressure, increased perspiration, anger, insomnia, dizziness, nausea, guilt, poor memory, teeth grinding, uncertainty, loss of appetite, indigestion, abdominal pains, mood swings, tremors, loss of interest, depression, anxiety, irritability, and skin irritation
Ways to help combat stress and its effects:
Eat a healthy balanced diet, including fresh fruit and vegetables, oily fish, wholegrains, lean meats, nuts and seeds (and their oils), and pulses, to ensure the body receives all the essential nutrients for optimum health. Ensure 50% of the fruit and vegetables you eat are raw. Fresh fruit and vegetables are not only rich in vitamins and minerals, but also in flavonoids, many of which destroy free radicals.
Eat regular meals in a relaxed environment.
Avoid processed, refined foods and junk foods. These all create stress on the system. Most of these foods are high in salt, fat or sugars, or all three (and probably have relatively little nutrient value).
Eliminate dairy products from your diet for three weeks. Then introduce them slowly, and monitor any returning symptoms.
Limit caffeine intake – caffeine is a stimulant, contributing to nervousness, and can disrupt sleep patterns. Drink herbal teas, such as ginseng, as a natural way to help you relax and deal with stress.
Avoid alcohol, tobacco and mood-altering drugs – although they may provide temporary relief, they are causing more harm to your body, and the source of your stress will still be there the next day.
Exercise regularly - Exercise and relaxation regimes should help to clear your mind and alleviate stress levels, however, you should not over-exercise, as this can also add further stress to the body. Breathing exercises are also beneficial.
Always aim to get at least 8 hours’ sleep each night, if you can. This allows the body to recover and also helps to maintain the immune system. This may not be easy, as stress can keep you awake at night, but the less sleep you get, the more stress will affect you.
Identify your source of stress, as this helps you to deal with it or avoid it – some people are not sensitive enough to recognise what is causing them to feel stressed.
Take a good quality multivitamin and mineral supplement each day, plus extra vitamin C (consult your health practitioner regarding brands and dosages).
Return to the main Nutrition Tips page