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Nutrition Tips for Stress Management
Stress is the body's reaction to change. Every time we experience a new situation our bodies produce more epinephrine (adrenaline), a hormone that stimulates the release of stored energy and gives us extra energy to deal with the challenge at hand. This energy is "fueled" by the nutrients we store from the foods we eat. Continued stress can strain our nutrient reserves. In addition, many people do not eat well when they're under stress and this further diminishes nutrient reserves. This can result in feelings of weakness, fatigue, and yes; more stress! The key to eating for less stress is to eat small portions of nutritious foods, avoid substances like caffeine and alcohol that aggravate the stress response, and to increase our bodies' stores of the nutrients we need to handle stressful situations.
Limit Caffeine and Alcohol
Like adrenaline, caffeine is a stimulant. Too much caffeine acts in the same way as too much stress, so caffeine can make stress symptoms worse. Caffeine is found in coffee, tea, chocolate, and many sodas (especially colas). It's wise to limit caffeine in general, but it's particularly beneficial to avoid caffeine when you're under stress.
Alcohol is a depressant and can aggravate stress. All too often, people rely on caffeine to pick them up and alcohol to bring them down. Avoid this stress seesaw by restricting your use of both caffeine and alcohol.
Eat Nutrient-Rich Foods
Stress increases the need for most of the vitamins and minerals the body requires. Because stress affects all of our body systems, it is important to continue to eat nutritious foods such as fruits and vegetables during episodes of physical stress. If your digestion is upset due to stress and you are not eating well, consult your healthcare professional about multi-vitamin supplements.
Eat Protein and Complex Carbohydrates
Your body continues to use protein and complex carbohydrates when you're under stress. Good sources of protein include peas, beans, fish, poultry, and lean meats. Complex carbohydrates are found in fruits, vegetables, and whole grain products such as breads, cereals, and pasta. (Avoid refined flours and sugars as these can aggravate your stress response.)
Stress-less Eating is Healthy Eating
What you eat can affect how you feel. By following these nutritional tips for stress management, you'll be helping your body to handle stress more effectively, and you'll also be improving your nutritional health in general.
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