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Stress and diets
Stress management diet
Stress and diets
Stress management diet
Any good stress management program will tell you that all stress is perceived by conscious or sub-conscious mind. It is not an absolute but rather a relative response phenomena to our environment and is best defined by how we "choose" to react". Consequently, stress affects each of us in different ways and to different degrees. The late Dr. Hans Selye, author of "The Stress of Life", made it clear that there is no such thing as a stress free life. In fact, no stress equals death, but some stress forms are better for you than others. An example is the contrast between the stress of a well planned 45 minute work-out versus the stress of running to exhaustion in 40 degree weather while being pursued by a Sabre Toothed Tiger. (The latter is not good stress.)
The connection between nutrition and stress can be intriguing because usually wise food choices are the last thing on our mind when we perceive stress. Nutritional deficiencies are rarely the cause of the stress. We do know that our nutritional needs change when we are experiencing stress and we can help the body "cope" with stress by providing enough of the nutrients which are in greater demand or are more difficult to acquire when we perceive stress.
The two most significant issues underlying nutritional problems during stress are:
Food selection tends not to be at its best while we are stressed. We tend to choose "comfort" foods - those easily obtained, easily digested and sweet or flavorful (again - in our perception). They give us a temporary but quick lift but are rarely the most nutritious.
Poor digestion during stress is the result of the "fight or flight" reaction generated by our response to stress. Digestion is given very little priority by the hierarchy of body functions during these circumstances. This results in fewer digestive enzymes, less HCL acid and poor blood supply to the gut. (The blood finds the brain and muscles to be more important during this period.) With poor digestion, even the best food choices will not result in adequate nutrients reaching important body parts like the brain. If you don't feed the brain, all of your stress management tools will be ignored and you will tend to react at the "stimulus/response" level (a level below rational thought). So you respond with anger, fear, nervousness, sleepless. depression, anxiety, lethargy, etc.
Another major consequence of poor digestion/poor absorption of nutrients, particularly proteins and essential fats is one of self-cannibalism. Your body, in search of protein and fat will proceed to use it own muscle tissue to provide energy for the brain and other vital functions. (This can include deterioration of and muscle tissue including vital organs like liver, heart, kidneys etc.) I am sure you have witnessed, maybe even experienced, the "wasting away" look of one under severe stress. They physically deteriorate and the immune system breaks down leading to opportunistic infections (flu, colds, pneumonia, viral invasions) and inflammatory conditions (arthritis, asthma, skin disorders etc). Immune deficiencies can lead to Heart Disease, Multiple Sclerosis and Cancer.
Increased nutrient requirements during stress that are well recognized (as recently published by Texas A & M University and by Elizabeth Somer, author of Nutrition for Women, The Complete Guide) and considered minimal if you are to help your body to cope with the demands of stress are calories, protein, anti oxidants (vitamins A, C & E) B complex, Essential Fatty Acids, Calcium, Magnesium and trace minerals. It is also important to understand that when digestion is challenged, even the best conventional food choices may not do the job. An alternative is to choose reputable food supplements, which are complete and known to digest easily.
Try to eat a diet with adequate digestible protein and essential fats. I am a fan to 40 per cent carbohydrate (primarily form vegetable and fruits), 30 per cent high quality protein and 30 per cent high quality fat (not trans fats and low in saturated fat). Make liberal use of high quality protein supplements as snacks, or part of your meals. (A modern solution to modern problems.)
Understand that for good health, supplementation is not an option. Use quality multiple vitamins, anti-oxidants, essential fatty acids (lecithin, GLA, Flax oil etc), Calcium and magnesium. Moderate exercise is not only essential for good health but is an excellent way to get a break from stress.
Lee Coyne, Ph.D. is a nutritional consultant, lecturer and author of several diet books, including Fat Won't Make You Fat. Dr. Coyne is also the creator of the "Lean Seekers Nutritional Coaching Program" that trains individuals on a "Better Balanced Diet" as a way of eating for better health and weight management. He may be reached at 1-800-668-4042 or by e-mail email@example.com
Copyright Lee Coyne, Ph.D., reprinted with permission.
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