Food for Thought

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Food – The Best and Worst Medicine for Stress

It has been proved that the major health disorder in the United States in stress. A balanced nutritious food and simple deep breathing exercises are the simplest methods for stress relief. This article discusses the following aspects:

* How can food tackle stress?
* How tea, coffee, etc affects a person who is having stress?
* Can chocolates help in stress reduction?

Researches show that stress is the most common health disorder in the United States. There are various options available for the relief of stress. A balanced nutritious food and simple deep breathing exercises are the simplest methods for stress relief. They are cost effective, easily available and are without side effects. Food that reduces stress acts mainly by their vitamins and mineral contents.
Food and Stress Relief

The changes associated with stress are

* Increase in the stress hormones adrenaline and cortisol
* Increase in blood sugar and cholesterol
* Increase in the heart rate and blood pressure
* Increase in the respiration
* Accumulation of toxins like carbon dioxide and lactates
* Emotional changes due to alteration in the brain chemistry
* Gastro intestinal disorders like irritable bowel syndrome
* Suppression of immunity

The principle of stress management programs is to reverse all these changes. Among these changes the levels of the already increased hormones cannot be brought down. The stimulus which increases their production can be controlled. All the other changes can be reversed using various stress relief options. One of the simplest options is the dietary changes.

The role of food items in the stress management programs are discussed under the following headings

* Food items that reduces stress which should be included
* Foods items that aggravates stress which should be avoid

Food Items to be Avoided

Food items which aggravate the signs and symptoms are to be avoided. These include

* Excess tea, coffee, cocoa
* Junk foods and fast foods
* Egg yolks
* Butter, cheese, shrimps and meat
* Coconut oil
* Cashews almonds and other nuts
* Beverages including soda, chocolate drinks and soft drinks.
* Sugar
* Alcohol

Excess tea, coffee, cocoa including chocolate drinks contain neuro stimulators like, caffeine and Theo bromine. Though these substances refresh a tired person, it is better to avoid excess stress. In stress the patients will be already anxious and further stimulation results in aggravation of anxiety and worsen sleeplessness. Moreover tea and coffee worsens peptic ulcer associated with stress. But the controversy is that chocolates contain more of magnesium which helps in calming down an agitated person during stress.

Egg yolks contain high percentage of cholesterol and should be avoided in stress which itself increase the cholesterol levels. Butter, cheese, coconut oil cashews, almonds and meat are to be avoided for similar reasons.

Junk foods and fast foods are highly delicious food items are not balanced diets. They contain protein, fats and carbohydrates in inappropriate proportions and moreover they don't contain the essential vitamins and minerals. Stress needs more of energy, vitamins and minerals also but in a balanced proportion.

Beverages including soda and soft drinks contain 'empty calories' which are useless and they also don't contain vitamins and minerals. In stress there is accumulation of carbon dioxide and lactates resulting in a condition called acidosis which is detrimental to health. The high content of carbon dioxide in beverages aggravates it. Sodium benzoate is also more in beverages which should be avoided in hypertension associated with stress. Sugar should be avoided in stress as the person will be already having increased blood glucose levels with a higher risk of getting diabetes.

Alcohol destabilizes mind and is not ideal during stress.

Food Items to be Included

Researches show that vitamins like B complex, C and E along with minerals like manganese, selenium and zinc are helpful in relieving stress. The food items rich in these substances should be included. It is better to include plant sources of these essential nutrients as animal sources as discussed above contain other nutrients which are harmful.

The food items beneficial are

* Fresh vegetables mainly green, yellow, orange and leafy vegetables
* Fresh fruits
* Soups
* Yoghurts
* Fish
* Sprouted grams
* Skimmed milk
* Herbal products



Fresh vegetables, fruits provide all vitamins and minerals. Green, yellow, orange vegetables like tomatoes, carrots are rich in vitamins for stress and minerals. Vegetables also contain more fiber content which is helpful in treating constipation and the loose stools associated Irritable bowel syndrome which is one of the long term effects of stress.

Yoghurts provide minerals including calcium essential for proper nerve impulses and lacto bacillus which is essential for maintaining gut flora. More over yoghurt neutralizes the acidity of peptic ulcer aggravated by stress.

Skimmed milk contains less than 3% fat which is appropriate during stress. Milk also contains tryptophan which is essential for the synthesis of 5HTP or serotonin which is a mood stabilizer which helps in pacifying an anxious stressed person.

Sprouted grams provide all nutrients in a balanced and very importantly in an easily digestible and absorbable way. One should remember that stress affects digestion.

Fishes like Mackerel and Tuna contain more of Omega fatty acids which protect heart, from heart diseases which are precipitated by stress. Moreover fish also contains more of Choline which is a memory booster.

Whole wheat flour and yeasts provide B complex vitamins including pantothenic acid which is often described as anti- stress vitamin. Vitamin C which is an anti oxidant is provided by fresh fruits, gooseberry, broccoli and potatoes. Magnesium which is a natural mood stabilizer and pacifier is found in cereals, spinach pumpkin and chocolates.

Herbal products such as Kava Kava, Valerian, Dandelion,, Chamomile, Passion flower relaxes both the mind and the body
Does Chocolate Reduce Stress Level?

The role of chocolates in stress reduction is a controversial one. Chocolate contains more of Theo bromine. Theo bromine stimulates brain. A person affected by stress will be very anxious. Theo bromine further stimulates the brain and worsens it. But on a long term when the person is depressed and dull, it may act as a mood elevator.

Another theory is that chocolate contains magnesium which is described as a Natural Tranquilizer' which calms down an agitated person.
Meal Management

The meal management to tackle stress should be

* A heavier meal in the morning
* A lighter meal at night
* Salads before the meals
* Fruits as desserts at the end of the meal

The food that reduces stress has got a significant role in all stress management programs. A well balanced nutritious food as advised by the dietitian and avoidance of unhealthy food can thus help in stress relief.
Tips for Managing Emotional Stress Effectively

* Try to release pressure through physical activities.
* Talk to somebody about your emotional dilemma.
* Set emotional limits.
* Always take care of your overall health.
* Enjoy life and have fun.
* Refrain from being along too much.
* Don't do everything at the same time.
* Relax every now and then.



EAT RIGHT TO FIGHT STRESS



Stress is inevitable. However, there are ways to minimize its grip on your life, starting with your diet.



Most of us recognize that certain foods have brutal effects on the brain—for productivity, mood and mental energy. Too much chocolate can leave you dragging after the sugar and caffeine jolts fade away. An overdose of salty chips dehydrates the body and the brain, bringing on fatigue. High fat meals raise stress hormone levels and keep them high.



The problem is that these are precisely the foods we reach for at exactly the wrong times, as they exacerbate tension from work and daily life just when we seek relief.

The Food and Mood Project, a nutrition research group in the U.K., identified "food stressors" and "food supporters," foods that exacerbate stress from the inside and those that help people under stress. The lists were drawn on the basis of personal experience among 200 people surveyed.



Nearly 90% of those surveyed reported that their mental health had improved significantly with changes in diet they had made on their own.



Participants reported that cutting down or avoiding "food stressors" like sugar (80%), caffeine (79%), alcohol (55%) and chocolate (53%) had the most impact on mental health. So did having more "food supporters" like water (80%), vegetables (78%), fruit (72%) and oil-rich fish (52%).



The survey also found some dietary strategies particularly helpful in encouraging a healthful diet: eating regular meals, carrying nutritious snacks and planning meals in advance.



"Despite evidence suggesting that dietary and nutritional interventions can provide symptom relief and benefits to health, these approaches remain alternative or complementary," says Amanda Geary, a nutritional therapist with the Food and Mood Project, which advocates dietary changes to boost mood before turning to medication.



Nevertheless, quality research now underway is seriously tackling how the foods we consume affect our internal chemistry. We already know that stress hormones like cortisol actually rob the body of vitamins, hijacking them to support such classic stress responses as the tensing of muscles and the rise of blood pressure, reactions fundamental to the fight-or-flight response.



Thus at times when we're experiencing the nervous-system workout of anxiety, we are in special need of B vitamins, which help maintain our nerves and brain cells. B vitamins also used up in converting food into energy for the body.



It's double whammy for the body if calories consumed during stressful times don't come from nutritious foods, as they'll then be depleted even more quickly. Even a slight vitamin B deficiency—say, from a few days of overloading on chips and soda—upsets the nervous system and compounds stress, according to Elizabeth Somer, R.D., a nutritionist in Salem, Oregon.



A better bet at trying times: bananas, fish, baked potatoes, avocados, chicken and dark green leafy veggies. All are loaded with B vitamins.

Extreme stress can create even more nutritional havoc. The "fight or flight" effect on our bodies is drastic. Some 1400 chemical changes occur as stress hormones sap the body of important nutrients, such as those B vitamins, vitamin C, vitamin A and the mineral magnesium.

The hormones released in response to stress can cause carbohydrate cravings by lowering levels of serotonin, the calming hormone. Increasing carbohydrate intake can strengthen tolerance to stress by boosting levels of serotonin, says Somer, but it can also cause weight gain and overeating, particularly of sugary foods.

When the pressure is on, it's difficult not to turn to junk food for solace. But sticking to highly nutritious, low fat, low sugar, and low caffeine diet will be its own reward.


Food Groups for Different Moods

Find Calm

Oatmeal: Ah, the joys of carbs. In just 20 minutes (the time it takes to digest a bowl of oatmeal) they can have you grinning like you've popped a Valium. "When you eat a carbohydrate, your body sends an amino acid called tryptophan into the brain to trigger the manufacture of serotonin, a neurotransmitter that makes you feel tranquil and better able to cope," says Wurtman. Without carbs, your brain actually can't produce serotonin. That may be why dieters who swear off starches tend to get angry, tense, and depressed after just two weeks (Wurtman calls it Atkins Attitude). But that's no license to OD on glazed doughnuts. You want carbs that are rich in fiber -- like whole-wheat pasta or beans -- so that your body will absorb them slowly, keeping serotonin flowing steadily; otherwise, you'll digest them in a jiffy, causing a quick mood boost followed by another emotional low

Pistachios: A handful is all you need to tame stress. Pistachios contain fiber, antioxidants, and unsaturated fatty acids, all of which have been linked to lower blood pressure in studies. And just 1 1/2 oz of these nuts blunted the effects of stress on people taking a math test in a Penn State University study. "Participants still found the test to be stressful, but their blood pressure response was lower than when they took the same test while consuming a low-fat diet," says study author Sheila West, Ph.D

Milk: There's a reason your grandma touted warm milk as a sleepy-time beverage. "Whey, the protein in milk, has been shown to decrease anxiety and frustration," says Susan Kleiner, Ph.D., author of The Good Mood Diet. The calcium in dairy has also been shown to calm muscles and help keep blood pressure in check, though these effects can take up to a couple of weeks to kick in. In the meantime, Kleiner suggests, start a ritual of heating up milk, adding cocoa powder and a bit of the natural sweetener Stevia, and sipping it before hitting the sheets. "Ritual itself can be a stress-reducer," she says. Plus, warm drinks are naturally soothing and digest faster than cold ones

Avocado: Not only is its thick, creamy texture inherently luxurious but avocado is also high in monounsaturated fat and potassium, both of which help lower blood pressure, according to the National Heart, Lung, and Blood Institute. Monounsaturated fat also helps keep receptors in the brain sensitive to mood-boosting serotonin. (Not to mention that "getting too few calories from fat makes people very grouchy," says Kleiner. Amen.) Half an avocado a day should do the trick; slice it and add to a green salad, or mash it up to make instant guacamole and eat it with baked corn tortillas

Wine: Go ahead and indulge in a drink (or two) with your dinner. In addition to offering disease-fighting antioxidants, "a glass of wine acts as a central nervous system depressant; it initially relaxes us and lowers blood pressure," says Kleiner. Just don't overindulge, she warns. Too much depressing of the central nervous system can leave you feeling, well, depressed -- not to mention hungover the next day.

Get Sharp

Whole-grain toast: To feed your inner Einstein, go for whole grains. They're digested slowly, boosting your blood sugar and giving your brain a steady supply of its favorite fuel, glucose. Processed and refined foods -- like packaged cookies or white bread -- also provide glucose, but because these foods break down much more rapidly in your body, they cause your blood sugar to spike and then crash, leading to impaired brain functions such as poorer judgment, memory, and analytical abilities, says Ewan McNay, Ph.D., an assistant professor of neuroendocrinology at the Yale School of Medicine. On the other hand, researchers from Lund University in Sweden have found that eating whole grains at breakfast can keep blood sugar stable for up to 10 hours -- improving alertness, concentration, and memory. For best results, top your whole-grain toast with a bit of protein, such as almond butter or a slice of low-fat cheese, to further slow digestion and, in turn, extend your energy

Turkey: Protein makes you a lean, mean thinking machine. Turkey, for example, contains tyrosine, an amino acid that helps your brain produce the neurotransmitters dopamine and norepinephrine. "If you activate those chemicals, your brain will work faster and be more effective at handling complex mental problems," says Wurtman. Animal proteins -- such as milk, eggs, fish, shellfish, poultry, and lean meats -- pack the smartest punch because in addition to tyrosine, they contain the other seven essential amino acids in the amounts the body needs for good health (unlike vegetable proteins like beans and tofu). Just make sure to choose lean animal protein, because fat can muck up the works. "Fat takes longer to digest, so blood is diverted to the digestive tract to process it," Wurtman explains. "That can make you feel like you're in a mental coma." Turkey is one of the best choices, with 21 grams of protein and .4 grams of fat in one serving of a boneless, skinless breast (3 oz). Or try chicken, which has 17.5 grams of protein and 1.1 grams of fat per 3-oz serving of a boneless, skinless breast

Coffee: It's not bad for you -- especially if you stick to just the mug or two a morning you need to bring the world into focus (and skip those full-fat mocha lattes). Researchers from Innsbruck Medical University in Austria found that 100 mg of caffeine (about two cups of coffee) improved subjects' reaction times and working memory (what you'd use to recall a number you'd just found in the phone book, for example). "Caffeine stimulates the central nervous system and acts on brain chemicals in a way that improves memory, attention, and concentration," says Bennett Weinberg, coauthor of The World of Caffeine. "It can actually raise your score on an IQ test." Caffeine may give your workout a boost too. In one study, caffeine intake increased performance in cyclists; in another, it delayed exercise fatigue. Of course, moderation is key, and personal limits vary. If you feel jittery, step away from the java

Eggs: No more egg-white-only omelets -- or anything else! Egg yolk is rich in choline, a fat-like B-complex vitamin, and in chemical compounds called phospholipids -- both of which are linked to recall. "Choline and phospholipids have been shown to enhance memory in college-age men," says Kleiner. (And that's saying a lot given all the drinking those guys can do.) If you tend to stick to the whites because the yolks are high in cholesterol, know that if you don't already have high cholesterol (or eat a diet full of other high-cholesterol foods, like cheeseburgers and milk shakes), there's no health downside to eating a full egg a day

Rev Up

Water: Drink up! Between one and two thirds of the population is dehydrated by about two to four cups of water at any given time. And since we need water for nearly every function in the body -- like converting food into energy -- even a minor H2O shortfall can zap our system. "With just a 1 percent to 2 percent loss of body weight in fluid, you'll feel fatigued, you might get a headache, and you won't think clearly or remember as much," says Kleiner, who authored a study in the Journal of the American Dietetic Association on the importance of hydration. The remedy: Get five to six (8-oz) cups of agua a day, and eat lots of fruit and vegetables, which are naturally water-packed.

Pineapple: It's not summer without pineapple. But if you need another excuse to put this spiny, delicious fruit in your shopping cart, here it is: Pineapple, like all carbohydrates, breaks down quickly into sugar to give you an energy boost. But unlike simple carbs such as plain bagels or white rice, pineapples pack enough fiber -- nearly 10 percent of your daily value (DV) -- and other nutrients to slow down its digestion and prevent the dreaded post-carb crash. What's more, pineapple is a great source of the mineral manganese and the B-vitamin thiamin, both of which help your body convert calories into energy. Just one cup of pineapple gives you 128 percent of the DV for manganese. (We also swear that the sweet-and-tart taste wakes you up in a flash.)

Almonds: Consider them energy pellets. Not only do almonds contain healthy fat and lots of fiber but they're also packed with magnesium, which helps to convert carbs, protein, and fat into energy. A study from the Grand Forks Human Nutrition Research Center in North Dakota found that women with low magnesium levels tired out faster than women with higher levels when doing everyday activities. "Magnesium allows you to be more energy efficient," says lead study author Henry Lukaski, Ph.D., assistant director of the center. A quarter of a cup of almonds provides 25 percent of the 320 mg women need daily. Add some brazil nuts (107 mg of magnesium per ounce) and pumpkin seeds (151 mg of magnesium per ounce) for a pep-you-up trail mix



Bliss Out

Chocolate: The euphoria you feel when you eat it is real. Chocolate has a mild temporary stimulating effect owing to the emotional response it evokes (think velvety mouth-feel, decadent aroma, and all the good memories attached to it) as well as the bit of caffeine it has. Add to that its sugar content, which triggers the feel-good hormone serotonin, and the fat and phenylethylamine it contains, which lead to endorphin release, and it's no wonder experts say this sweet treat leads to "ultimate brain happiness." And just a square or so of dark chocolate a day can boost your health too, lowering both your blood pressure and your risk of stroke.

Walnuts: Turn to these nuts when you're feeling blue. The secret is in their high content of omega-3 essential fatty acids. In one study, people with lower levels of omega-3 in their blood were more likely to report symptoms of depression and a more negative outlook, whereas people with higher levels tended to be more agreeable. Meanwhile, an animal study at Harvard-affiliated McLean Hospital in Belmont, MA, showed that omega-3 fatty acids and uridine -- two substances that occur naturally in many foods, including walnuts and fish -- may boost communication among neurons in key areas of the brain. The bottom line: Effects of omega-3s and uridine "were indistinguishable from standard antidepressant medications," says study author William Carlezon, Ph.D., an associate professor of psychiatry and neuroscience at Harvard Medical School. Just a quarter of a cup of walnuts gives you nearly 95 percent of the DV of omega-3s.

Spinach: Okay, so veggies aren't necessarily the first thing you crave when you're in a funk. Stick with us: Spinach is rich in folate (or vitamin B9), which helps maintain normal levels of mood-boosting serotonin. A study in the Journal of Nutrition showed that people who consumed the least folate were a whopping 67 percent more likely to suffer from depression than those who took in the most. Spinach is one of the best sources of folate there is, with 262 micrograms per cup. The recommended dietary allowance of folate is 400 micrograms daily, so add other folate-rich foods like asparagus, broccoli, and beans to your diet too

Bad-Mood Foods

Avoid these nutritional downers if you want to stay in good spirits:

DOUGHNUTS, cookies, and other high-sugar treats. They cause a quick rush, then a crash. These sweets lack the fiber and other nutrients to slow digestion. Choose foods that take longer to break down, or those considered low on the glycemic load scale (a measure of the effect a food has on blood sugar based on traditional serving sizes -- see glycemicindex.com for more info).

BACON Foods high in saturated fats (we're also talking cream sauces, fries, and other types of oily goodness) are digested very slowly, diverting blood from your brain to your stomach, which can put you in a fog. They can also raise your LDL (low-density lipoprotein) cholesterol -- the bad kind. Whenever possible, stick to heart-healthy unsaturated fats such as nuts, and olive, canola, and nut oils.

BIG PORTIONS Lunches of 1,000-plus calories bring on that afternoon malaise because their long digestion time means less blood for your brain and muscles. For sustained energy, graze five to six times a day (three main meals of no more than 400 to 600 calories each, plus two 200- to 300-calorie snacks).

EXCESS CAFFEINE AND ALCOHOL A drink or two of each may have health benefits, but don't go over your limit: Too much caffeine can make you nauseous. Too much booze can put you at greater risk for cancers, high blood pressure, stroke, and heart failure -- and, more immediately, mess with your sleep cycle, leaving you tired and blue. Do not drink Alcohol in excess with Cialis