by Ann Miller

Created on: January 20, 2008   Last Updated: January 21, 2008

Stress Reduction Foods tips for Stress Management

Did you know that some foodstuffs actually make stress worse?
Increased levels of adrenaline, the fight or flight' hormone, raises the blood pressure.

When these levels stay high for prolonged periods, the last thing you need is anything to increase adrenaline. In particular refined carbohydrates (sugar) and caffeine increases the production of adrenaline. Coffee, tea, cocoa (yes that means chocolate) and colas are the major sources and have the effect leaving you tired, lethargic, subject to poor concentration and with headaches and digestive problems.

Adrenaline also cuts down the supply of blood to the stomach and releases essential fatty acids and glucose to fuel the muscles. This means your body quickly uses up more in the way of vitamins such as the B complex, vitamin C and E. You also use up more in the way of calcium, magnesium, phosphorus, potassium and zinc.

Alcohol and smoking, which you may be tempted to turn to in times of stress, actually destroy essential nutrients. In addition, although it seems to have a calming effect at first, alcohol is actually a stimulant.

Just as there are foods that make stress worse, there are some that can help.
o Vitamin B green vegetables, potatoes, fresh fruit, wheatgerm, wholegrain cereals, sea food, poultry, peas, beans, lentils, nuts, seeds and dried fruit.
o Vitamin C citrus fruits, blackberries, blackcurrants, fruit juice and fresh vegetables.
o Zinc wholegrain cereals, seafood, dairy products.
o Complex hydrocarborates potatoes, rice, pulses, oats. These release glucose into the blood stream more slowly than refined hydrocarborates.
o Essential fatty acids green leafy vegetables, fresh fruit and vegetables.
o Minerals fresh fruit and vegetables.
o Enzymes bean sprouts, and raw fruit and vegetables.
In particular, foods such as celery, barley, oats, basil, broccoli, lettuce and the pith from citrus fruits actively aid stress management.

A good healthy diet should meet all these requirements. I have summarized the major points here for you.

Try to limit your intake to two cups a day and be careful of decaffeinated substitutes as these have chemical residues which are just as harmful.
In times of particular stress cut out all stimulants including alcohol and nicotine and drink herbal teas or just plain water.
Eat several small meals throughout the day. Eating a small amount every three hours keeps the blood sugar levels even, keeping the mind and body calmer.
Try to sit down to eat and don't rush eating.
Don't pack your plate too full.
Use fresh produce wherever possible.
Limit the amount of processed or ready-cooked meals you consume and avoid anything containing colorings and artificial sweeteners.

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