Good nutrition is the foundation of good health. Good nutrition is especially important during times of stress. When stress occurs in our lives proper nutrition reinforces our resistance against the effects of stress. Good nutrition supports the adrenal glands, which is of great importance in your fight against stress. The adrenal glands are chiefly responsible for regulating the stress response through the synthesis of hormones such as cortisol and adrenaline (epinephrine). Stress shrinks your adrenal glands but a healthy diet helps to maintain good adrenal function. So, what kind of diet can support your body and prevent stress?
Increase Your Intake of the Following:
B Vitamins:
The B vitamins support the entire nervous system and the adrenal glands. They also are essential to energy production and provide support to the immune system. B vitamins also help maintain regular blood sugar levels, which may become irregular due to stress.
Foods that contain B-vitamins include liver, soy, broccoli, legumes, fresh meats, unprocessed grains, lentils, salmon, corn, nuts, sunflower seeds, egg and citrus fruit.
Vitamin C:
Vitamin C is an antioxidant. Most people know that Vitamin C helps improve immunity, but it also has been found to reduce blood pressure as well as reduce the actual symptoms of stress. This is because of its ability to lower cortisol levels, the stress hormone.
Foods that contain Vitamin C include citrus fruits, green leafy vegetables, melon, tomatoes, broccoli, mango, and red and green bell peppers.
Amino Acids:
Amino Acids support brain function, especially that of neurotransmitters, which can dramatically influence mood and behaviors. Because of this, amino acids can help relieve symptoms of stress. Foods that contain Amino Acids include eggs, meat, fish, and beans with rice.
Magnesium:
Magnesium helps with muscle relaxation and heartbeat regulation. It has been shown to help cure insomnia and anxiety, two issues common in people under chronic stress. Foods that contain Magnesium include dairy, meat, eggs, fish, seafood, green leafy vegetables, nuts, tofu, and whole grains.
Reduce Your Intake of the Following:
Alcohol:
In small amounts, alcohol may help you relax. In larger amounts, it may increase stress as it disrupts sleep. In large amounts over a long term alcohol will damage your body and will also exacerbate the symptoms of any depression you may be experiencing.
Nicotine:
In the short term, nicotine can cause relaxation but its toxic effects eventually raise the heart rate and stress the body. If you smoke, try taking your pulse before and after a cigarette, and notice the difference. The long term negative effects of smoking on your body aren’t worth the temporary, short-term relief you feel after smoking a cigarette.
Sugar:
Sugar-rich foods can raise energy in the short term. The problem with this is that your body copes with high levels of sugar by secreting insulin, which reduces the amount of sugar in your blood stream. Insulin can persist and continue acting after it has normalized levels of blood sugar. This can cause an energy dip or what people refer to as a “sugar crash.” You may feel good after that bar but, you will eventually crash and feel worse than you did before you ate it.
The above substances actually rob your body of its stores of nutrients. They also stimulate your heart rate, affect mood, behaviors and brain chemistry, and can lead to dependence. These are all things that will only compound the health issues associated with stress.
That’s all for this newsletter. We hope you have found the information on Stress Relief helpful and use it to assist your Health and Fitness Goals.
If you have any questions please do contact us either by phoning 01-5213184 or by using the ‘Contact Us’ section of our website.
Kind Regards,
The FitnessSupplementsVitamins Team.
**Disclaimer**
The above newsletter consists of recommendations and is not meant to constitute medical fact. The statements made have not been evaluated. Seek the advice of a qualified nutritionist before undertaking any change to your diet. Seek the advice of a doctor before undertaking any training regime.
 |
