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[F481]Foods That Reduce Stress

by Irina Wardas, Iri

Numerous studies show that one thing we all have in common in 21st century is stress. How often do we get really stressed out? Once a month...a week...a day?

Did you know that more than 300.000 people a day take time off work because of a stress related illness? When overstressed, we may have headaches or migraines, anxiety attacks, pounding heart, sadness and depression, tension in back of neck or head, stomach problems, irritability, moodiness, bad temper, overeating, fatigue, frequent colds, etc.

Are you always busy, always on the run, always stressed out? Do you have no time for taking care of yourself because you always put children, relatives, relationship, and career first priority? No wonder you have no time to eat regularly! Sound familiar?

According to Ayurveda, we are what we eat. When we are stressed out, we need better quality meals to help us stay focused, grounded, in balance. But instead, we get trapped in cycles: we eat too much junk/processed food - we get even more stressed out - we eat even more refined, processed, junk. What shall we do? We have to break the cycle!

The first step in helping with stress overload is to eat more food that can help us to reduce stress and feel much better.

High-fiber foods are digested slowly, which can help control blood sugar. High fiber foods can also help with constipation, which can be a trigger for a stress overload because of high amount of toxins that are not eliminated.

Low sugar meals can help stabilize insulin level and reduce stress.

Overall, lean protein, healthy fats and complex carbohydrates can help you to stay balanced.

Whole foods rich in anti-stress vitamins and minerals are stress fighters and we have to incorporate them in our diet as much as possible.

Magnesium. It has been found that people under stress have low magnesium levels, indicating that magnesium may be beneficial to those under stress. A deficiency of magnesium interferes with transmission of nerve and muscle impulses, causing irritability and nervousness. Almonds, apples, apricots, brown rice, garlic, leafy vegetables, spinach, salmon, etc. contain magnesium.

Calcium. Our body needs a proper balance between magnesium and calcium to have a healthy stress response. Healthy foods rich in Calcium are almonds, asparagus, broccoli, cabbage, kale, kelp, mustard greens, oats, prunes, salmon, seafood, sesame seeds, tofu, yogurt / kefir, etc.

B6. Studies show that people who are depressed have low levels of B6 and serotonin. We need eat more avocados, bananas, fish, spinach, walnuts-to get more Vitamin B6;

B12. As we know, B12 deficiency can contribute to many anxiety disorders caused by stress, such as hormonal imbalances, blood sugar fluctuations, chronic fatigue, depression, irritability, moodiness, nervousness. We need to eat more salmon, seafood, sea vegetables (if we don't eat meat) to get more Vitamin B12.

Folic acid. Studies show that folic acid helps make dopamine - the real key to transmitting feelings of pleasure. Healthy foods rich in Folate are asparagus, barley, brown rice, dates, green leafy vegetables, legumes, lentils, mushrooms, oatmeal, oranges, root vegetables, salmon, tuna, whole grains, etc.

Slow down, relax and enjoy.

Bon appetite to get rid of stress!

The holidays can be a stressful time of year for everyone. Some people are stressed out from the sheer volume of things that need to be done, such as shopping, baking, and decorating. For others, events with their family can cause great stress. Regardless of what creates stress for you, take some time for yourself to relax, rejuvenate, and rest so you can enjoy a peaceful and joyous holiday season.

If you're worried about having too much to do and not enough time to get it done, sit down and make out a Christmas to-do list. Include your spouse and children in the holiday planning process, and try to delegate chores to everyone to help make things simpler and free up your time. Even the youngest of children can do a lot to help mommy and daddy for the holidays including picking up their room and behaving. Older children and teenagers are able to do quite a bit more. If you have a teenager of driving age in your household, take advantage and have him or her make deliveries, mail Christmas cards, or run errands for you.

Be realistic in your planning. If you know it generally takes you most of the day to do your Christmas decorating, don't try to cram it all into a morning or afternoon session. And most importantly, don't over schedule yourself and try to do too much in one day. Schedule in time to read a book, take a hot bath, or get to bed early.

You might also want to consider hiring professional help during the holidays. If you know you're having company but you just won't have the time yourself to do your housecleaning, hire a cleaning service to come in and help you. Consider it an early Christmas present to yourself. Even if you just have the service do the big jobs and you do the smaller stuff later, you'll have saved time and effort in the process.

If spending time with members of your extended family creates stress for you, consider bowing out of the festivities. After all, the holidays are supposed to be peaceful and joyous. It's highly likely that if you're family is in turmoil the rest of the year that will be the case during the holidays as well. Try to make alternate plans with members of your support system such as friends or other family. If you must attend, rely on this strong support system to get you through, and if things become tense, call it a night and come home early. There's no need to tolerate an intolerable situation that will cause your stress levels to skyrocket. As an alternative plan, consider donating your time to a local soup kitchen, homeless shelter or nursing home, all who would appreciate a helping hand and a supportive ear during the holidays.

Most importantly, listen to your body. If you begin feeling the signs of stress such as headaches and body aches, anxiety and sleeplessness, that's your cue to slow down and take things easier. Cut back on activities, ask for help with projects or chores, and take some time out for some deep breathing exercises and walking.

If you take care of yourself, you'll be able to take care of the things on your list, your family and your holiday season as well.

Article Source : work stress relief

About Author

Both Irina Wardas & Marcmcdonald are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Irina Wardas has sinced written about articles on various topics from Stress Management, Womens Health and Skin Care. Irina Wardas is a founder of NaturalCounselor.com and works with women who have stress or weight management issues and are experiencing increased appetite, mood swings, insomnia and lack of energy. As a Holistic Health and Nutrition Counselor,. Irina Wardas's top article generates over 12100 views. to your Favourites.

Marcmcdonald has sinced written about articles on various topics from Stress Management, Family. Interested in getting information on Hill Holiday Resources ? ? You can visit:. Marcmcdonald's top article generates over 720 views. to your Favourites.