We've all heard that stress is a killer, but did you know that you can fight stress just by eating the right foods? The foods we eat every day have an effect on our ability to deal with stress. Some foods increase the severity of our stress, while others help us roll with life's punches. Foods and drinks that stimulate the body might be useful on a short-term basis, but their long-term consequences are quite serious. Let's take a look at some of the most common foods and drinks and how they affect our stress levels.
Caffeine: A Powerful Stimulant
Caffeine addiction is common. We consume caffeine through coffee, tea, sodas, and even chocolate. In moderate doses, caffeine is a good mental enhancer that speeds up the heart rate and makes you feel more awake and alert. But in large quantities, caffeine takes a heavy toll on the human body. Not only does excessive caffeine consumption make you jittery and anxious, it can also increase your blood pressure and cholesterol levels, just like chronic stress does.
If you want to reduce your caffeine intake, don't try to go cold turkey. You could end up with fatigue, irritability, and even a migraine. Severe withdrawal symptoms might make you rethink your choice to cut out the caffeine. Instead, try tapering off your consumption by cutting out one or two of your daily caffeinated beverages. The next week, cut out another. You will eventually reduce your intake to your desired level, and your body will benefit.
Alcohol: A Surprising Stimulant
Not many people realize that alcohol acts as a stimulant. Most people drink it for its short-term relaxing effect. But alcohol actually stimulates the adrenal glands. Since these glands regulate our reaction to stress, overstimulation results in sleeplessness, anxiety, and volatile mood swings. A small amount of alcohol can actually promote heart health, but too much can cause fat deposits to build up in the heart. Excessive drinking can also compromise your general health by weakening your immune system and your liver's ability to filter toxins.
Smoking: A Deadly Coping Strategy
Smokers like to unwind with a cigarette at the end of a stressful day. But the instant gratification is short-lived, and they soon crave another dose of nicotine to calm down again. When you look at the long-term consequences of smoking - lung disease, heart disease, and cancer among them - you can see why they're not a good coping mechanism.
Sugar: An Empty Rush
Sugar gives us a quick surge of energy by causing a spike in our blood sugar level. The problem is that the energy surge doesn't last very long, and it's followed by a crash that leaves us tired and irritable as our glucose levels plummet. Plus, sugar doesn't nourish the body.
Blood sugar levels should be maintained over time by eating healthy carbohydrates, proteins, and unsaturated fats. Too much sugar can lead to unstable glucose levels, overtaxed adrenal glands, bad moods, lack of mental focus, and even diabetes.
Salt: Too Much of a Good Thing
We need sodium to survive, but our sodium requirement is much smaller than the amount we actually consume through table salt and processed foods. Like other foods on this list, salt can put a lot of stress on the adrenal glands when you consume too much of it. It can also increase blood pressure and lead to unstable moods. To prevent these effects, cut salt-laden junk foods from your diet and fill your shaker with a salt substitute.
Fat: The Good and the Bad
Fat has become a bad word in dietary circles. In reality, there are good fats and bad fats. Good fats are unsaturated and come from vegetable sources like olive oil and avocados, or from fish. Saturated fats can be found in red meat, dairy products, and most processed junk food. While unsaturated fats can help your body, saturated fats can lead to obesity, heart disease, and various forms of cancer. All fats are rather high in calories, so limit your use of unsaturated fats to maintain a reasonable caloric intake. Avoid saturated fats as much as possible.
Carbohydrates: A Healthy Energy Source
There's a reason why we refer to high-carbohydrate meals as "comfort foods": carbohydrates make our brains release the feel-good hormone, serotonin. This relaxes us, clears our minds, and relieves stress. But just like there are good and bad fats, there are healthy and unhealthy carbohydrates.
The key is to eat carbohydrates that are also high in fibre. Avoid eating refined breads and sugars which have little nutritional value. Instead, get your carbohydrates from whole grains, beans, low-fat popcorn, and fruits and vegetables. These foods have the additional benefit of keeping your digestive system in good working order. Also, vegetables help your brain absorb more of the relaxing amino acid, L-Tryptophan.
A Healthy, Stress-Reducing Diet
Follow these tips for a lifetime of good health:
Eat whole grains and a variety of colourful fruits and vegetables.
Avoid heavy caffeine consumption. Switch to tea rather than coffee.
Don't eat fried, fatty foods.
Get most of your nutrition from vegetable, rather than animal, sources.
If you follow these dietary guidelines, you will soon find that your stress levels have decreased. Your body will also benefit from a stronger immune system and less wear and tear on its vital organs.
Autor: Kimberly A Buchanan Kimberly A Buchanan
Level: Basic
Kimberly has had a keen interest in general health and nutrition for over 12 years. She has a lot of knowledge about supplements, food intolerances, ... ...
Kimberly Buchanan is the founder of http://www.myhealthvilla.com Her website is a place to find information on all aspects of health, including food intolerances and allergies. She has been interested and involved in numerous aspects of the health industry for over 10 years. She has personal experience with food intolerances and allergies as well as experience helping others discover the cause and cure of their own intolerances, allergies and other health related ailments. She is also knowledgeable about supplements, nutrition, and fitness.
Added: July 1, 2009
Source: http://ezinearticles.com/
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