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Stress Mood

Globally, three out of five doctors' visits were reduced to stress-related issues. That's a scary statistic when you consider not only the financial burden on society, but also the psychological impact on families and relationships.

Although many of us here is stress beyond our control, there is much we can do to respond more effectively, breathing techniques for regular exercise and good nutrition so important. But to do this, we must understand what is stress and its impact on the body.

Stress

Stress is the nonspecific response of the body all claims, whether caused by or in the results, pleasant or unpleasant conditions.

Acute stress is the most common form of stress. Comes demands and pressures of the recent past and anticipated demands and pressures of the near future. Acute stress is thrilling and exciting in small doses, but too much is exhausting.

Prolonged exposure to stress becomes a problem and can leave you feeling unable to cope with everyday challenges. Heavy workloads, insomnia, physical illness, excessive alcohol and stimulants (tea, coffee, snuff and social drugs) are common physical factors that contribute to chronic problems while psychological stress such as depression and anxiety are contributing factors.

The stress response is controlled by hormones secreted by the hypothalamic-pituitary-adrenal (HPA axis). The HPA axis regulates many body processes including digestion, immune system, emotions, sexuality, energy storage and expenditure. Chronic stress will eventually lead to an imbalance in the hormones adrenaline, cortisol and DHEA. The imbalances in these hormones can lead to decreased energy production, impaired blood sugar, memory loss, cardiovascular disease, increased weight gain and lowered immunity. Identifying adverse effects of stress in the early stages can help prevent more serious problems down the line.

Nutrition and Stress

Nutrition is extremely important in helping the body cope with chronic stress and changes in the hormone levels. For example, fluctuations in blood sugar levels are associated with changes in mood and energy and are affected by what eat. Focusing on a diet that helps balance blood sugar, energy production support and calm the nervous system can have a profound effect on helping the body cope when exposed to stress.

Anti-stress foods

The substance more vital to a healthy mind and body is water. Drink at least 8 large glasses every day is an inexpensive, convenient, self-help measure, which can rapidly change how we feel, both mentally and physically.

Have at least five daily servings of fruits and vegetables provides the nutrients needed to nourish the mind and body.

It's best not to skip breakfast, to maintain regular meal times, and in choosing foods that release energy slowly, such as oats and unrefined grains.

It is important to eat protein foods such as beans, eggs, cheese, nuts or seeds daily. Proteins are made up of fragments known as amino acids. Some amino acids can have direct effects affecting levels of certain chemicals. Good mood of proteins, including tryptophan, is concentrated in the oil-rich fish, nuts, seeds and avocado. For example, eating foods high in tryptophan can improve mood as the tryptophan is converted by the body to serotonin, an important brain chemical that regulates impulse control and appetite, elevates mood, self esteem, feelings optimism, and induces feelings of calm and sleep.

Essential fatty acids, particularly omega-3 type found in fish oil rich as mackerel and sardines, flax seed (linseed), hemp seeds and their oils are vital for training and the healthy functioning of the brain. The brain is more 60 per cent fat. Avoid any type of fat can lead to anxiety and depression and other mental health problems.

Vitamins and minerals are essential for emotional and mental health. For example, the conversion of tryptophan into the brain serotonin positive mood is helped by various' co-factor nutrients. Some of these co-factor nutrients are listed below along with ingredients such as where they are concentrated:

Vitamin C is found in watercress, oranges, tomatoes, red peppers, broccoli

Folic acid is found in avocado, lettuce, nuts, lentils, green leafy vegetables

Vitamin B6 found in chicken, avocado, banana, sunflower seeds, walnuts, watercress

Biotin is found in the oil-rich fish, fruit, lettuce

Zinc found in the pulp of corn, oats, sardines, walnuts

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