Effects of Stress, and its management with the help of diet
Stress is a phenomenon people experience when they encounter a problem,be it emotional or physical. Stress can be of various reasons like Job related pressure,academic,family and economic status.The initial symptoms are mood swings,anxiety, nervousness, frequent headaches, insomnia, hormonal imbalance, loss of concentration, increased heart rate, eating disorders and hair fall.
Stress increases the production of cortisol hormone which will result in craving for fatty foods and leads to excessive caffeine intake,alcohol,smoking and binge eating.
Intentionally or unintentionally people make a habit of nibbling to overcome stress or to pacify their taste buds even though they are not hungry. Often people indulge eating unhealthy foods for emotional satiety. This could eventually lead to obesity and life-threatening diseases like diabetes, digestive problems, and heart attack.
Imbalanced diet or poor eating habits due to stress, makes the body use all its reserved nutrients, thereby rendering the body devoid of foods that are rich in Vitamin B,C,magnesium and protein that help to beat the stress. Stress can weaken the immune system making the body easily vulnerable to infectious diseases.
Balance diet with physical activity helps to overcome stress. Small meals at regular intervals rave up metabolism and maintains blood sugar levels. Foods that are rich in vitamins,proteins,magnesium and carbohydrates help control the stress factor to greater extent.
Stress buster foods that need to be taken regularly like oats, banana, green tea, fish, spinach and milk taken before sleep will boost the levels of serotonin in the brain,which will help you to get a good sleep.
- Sources of Vitamin C like red and green peppers,kiwis,oranges and other citrus fruits strawberries,broccoli,tomatoes help in protecting the immune system.
- Sources of vitamins B like Whole-grain, fortified products like bread; cereals,Milk,Chicken,beef,potatoes,oats,and tomatoes help in controlling the nervous system.
- Magnesium sources like Banana, Green leafy vegetables, nuts, dairy, soybeans, potatoes, whole wheat and quinoa-are good for muscle relaxation,inducing sleep and,more importantly regulating heartbeat.
Apart from healthy diet one needs to indulge in physical activity, or relaxation techniques like yoga, meditation to overcome stress. A healthy body leads to a healthy mind.