Nutrition and Stress Management

Shraddha Rajwaday

Definition of Stress
Stress is difficult to define. The concept of stress is ambiguous and remains fluid. Shares similar meanings in biological and psychological sciences. Stress can be a cause, an effect, or the process connecting the two. Stress is typically described as a negative concept. Impacts Mental , Emotional and Physical health and wellbeing Stress is ultimately perceived as a subjective experience.
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Stress and Motivation Relation

Stress is a normal human reaction to challenges or threats. Stress can be either positive or negative. Positive or "good stress or Eustress helps us to overcome daily challenges and accomplish things. Difficult, Beyond Control, Unresolved, Long duration situations result in bad stress or "distress".

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Physical Symptoms of Stress

Headache/ Migraine Chronic Fatigue Insomnia Increased heart rate Lack of coordination Recurrent infections Muscle aches and pains Shallow Breathing Irritable Bowel Increased Allergies Ulcers Nail biting /Grinding teeth Blood sugar imbalance Sudden weight changes Blood pressure changes Speech difficulties Menstrual problems Infertility

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Emotional Symptoms of Stress

Irritability Impatience Anger outbursts Depression Withdrawal Restlessness Anxiety, Panic Attacks Lack of interest Reduced self-esteem Changes in eating habits Being critical Tendency to cry Lack of Initiative Weakened positive emotional response

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Cognitive Symptoms of Stress

Forgetfulness Preoccupation Blurred vision Reduced creativity Lack of concentration Diminished productivity Lack of attention to detail Attention deficit Disorganized thought Diminished sense of meaning in life Negative self-esteem Negative evaluation of experiences Adjustment disorders.

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Coping with Stress

Behavioral Learning Cognitive Reframing Psychological Interventions Lifestyle Management
DIET MODIFICATIONS REGULAR EXERCISE QUALITY REST/ SLEEP ALTERNATIVE THERAPY RECREATION

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Why DIET Therapy Works?

DIET / FOOD REMEDIES Improves Biological Balance Safe, Natural, Flexible Highly Effective Lasting Benefits Relatively Inexpensive Assimilation is easy Multifold positive effects MEDICINES/ DRUGS Symptomatic Relief Usually Chemicals Acts only on target system Multiple Side effects Cannot help in achieving Optimal Health Hazardous to Body Ecosystem

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Principles of Diet Therapy

Balanced Diet Tailor-made for Individual needs Replenishing Stress-Buster Nutrients Eliminating Food Stressors Balancing Body Ecosystem Achieving Optimal Health

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Eliminating Food Stressors

Say NO to Fad-diets, Crash and Starvation diets. Eliminate of ready-to- eat, processed, convenience foods. Limit Sugar, Salt and refined Flour. Eliminate foods with artificial colourings and preservatives. Limit intake of Caffeine, Alcohol.

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Nutrients That Fight Stress

Vitamin B Complex: Includes Vitamin B1, B2, B3, B6, B12. Vital in energy production, proper nerve function, alleviating stress. Milk and milk products, eggs, fish, Peanuts, sunflower seeds, Walnuts, unrefined whole grains, rice bran, GLV .

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Nutrients That Fight Stress

Vitamin C: It is an excellent antioxidant and abundantly found in AMLA ( Indian Gooseberry). Sources of this vitamin are Guava, Capsicum, Cabbage, Drumstick leaves, Broccoli, Brussels sprouts, All citrus fruits and Kiwi. Pantothenic acid( B5) : Major role in making stress relieving hormones & energy production. Sources are Whole grains, nuts, molasses, organ meats, green leafy vegetables, dairy products.

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Nutrients That Fight Stress

Beta Carotene: It is the precursor of Vitamin A and a powerful antioxidant as well. It is found in green leafy vegetables, carrots, apricots, pumpkin, musk melons and papaya. Vitamin E: Powerful Antioxidant Works with Selenium to reduce stress and stop ageing. Eliminates Body Toxins and promotes neurological health.

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Nutrients That Fight Stress

Magnesium: Important for bone health, calms the nervous system, regulates heartbeat, strengthens digestion, regulates thyroid function. Sources :GLV, Betel leaves, almonds, legumes, Coconut, Sesame seeds, Walnuts , figs, Apples, Broccoli, Corn Zinc: Useful in fighting stress. Sources are legumes and pulses, nuts and oil seeds, coconut, mushrooms and Soybean. Animal sources of zinc are egg yolks, clamps, oysters and fish.

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Nutrients That Fight Stress

Chromium: Essential micro nutrient, Fights fatigue and increase energy levels. Found in Betel leaves, almonds, dry ginger, poppy seeds, walnuts, sesame seeds, Raw wheat germ, meat, shell fish and clamps. Selenium: Trace element, works in combination with Vitamin E. Eliminating toxins, Promotes energy production, increases immunity, Slows down Ageing. Sources are nuts and oil seeds, wheat germ and onions.

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Summing Up
Stress is Natural, Unavoidable and No 1 Killer Today. Affects all the body systems , accelerates Degenration &.Breakdown. Drug therapy can never be an answer to Stress. Stress has to be Managed and Fought with. Behavioral Learning, Cognitive Reframing, Psychological Interventions are important. Diet Make-over and Optimal Nutrition Plan can Almost Always Reverse Harmful effects, Combat And Manage Stress.

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Happy Eating ! Healthy Living !!

Shraddha Rajwaday