Good nutrition is a powerful ally when it comes to dealing with stress.
Research shows that prolonged periods of day-to-day pressure can weaken
the immune system and cause a high incidence of minor illnesses such as
colds, coughs and flu.
Certain nutrients are used up more quickly when you are under stress -
your body needs extra B vitamins for a healthy central nervous system,
and vitamin C and zinc for resistance to infection. You can boost your
energy levels and reduce fatigue caused by stress by eating small,
frequent meals (at least every 3 hours) based around complex
carbohydrates such as wholemeal bread, pasta, rice and potatoes. Set
aside a peaceful time for eating - so that you can eat slowly, relax
and enjoy your meal - no matter how busy and rushed you may be during
the rest of the day.
Remember that excessive amounts of tea and coffee are far more likely
to stimulate feelings of anxiety, rather than to calm them. Some people
turn to smoking and alcohol during times of stress, but both of these
rob the body of valuable nutrients. While the short-term effect of
alcohol is to induce a sense of well-being, long-term use can lead to
depression.
The body reacts to stress with a fight or flight response, which harks
back to our primitive beginnings, when a quick reaction was needed for
survival. But this long-held instinct to react instantly to a threat or
challenge is inappropriate for the present day. People often have to
grin and bear it. If you can, it is better to let off some steam
immediately. You could take a brisk walk or talk your problems over
with a friend.
During the fight or flight response, the stress hormone adrenaline
causes your blood pressure to rise, giving you that familiar
heart-pounding sensation. At the same time, the blood flow to the
digestive system is reduced so that a greater supply can be directed
towards the muscles, producing the feeling of butterflies in the
stomach. Adrenaline also stimulates the release of fatty acids and
glucose into the bloodstream ready to fuel the muscles.
When you are under stress for prolonged periods, the risk of strokes
and heart disease is greater, because the levels of circulating fats
and blood cholesterol are increased, and blood platelets participate in
clot formation more readily (because their stickiness has increased).
Physical exercise will help to clear the fat from your bloodstream.
The many signs of stress
Stress affects the whole person - body, mind, feelings and behavior -
and can cause a wide range of symptoms. Among the most common are neck
pain, headaches, pain in the lower back, teeth-grinding, feeling a
'lump in the throat', high pitched or nervous laughter, trembling,
shaking, excessive blinking and other nervous tics. Stress can also
lead to more serious symptoms and disorders such as high blood
pressure, migraine and digestive problems, including irritable bowel
syndrome.
Other symptoms include a fast pulse, a thumping heart,
hyperventilation, sweating, dryness of the throat and mouth, and
difficulty in swallowing. Insomnia is common, and there may also be
dizziness, weakness and a lack of energy. In addition stress may cause
increased stomach acid secretion which can lead to ulcers.
The manifestations of stress are not limited to physical symptoms - you
can also end up with poor concentration, vague anxiety or fear for no
apparent reason, and periods of irritability followed by depression and
lethargy.
A positive view
You cannot spend your life avoiding stress, and you should not try to.
Stress is a normal and natural element in life, and many people use
their stress to overcome physical, intellectual and social challenges.
Extending yourself in this way helps to keep you healthy, active and
young - as long as you also know how to relax.
