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Title : Eating to reduce your stress
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Eating to reduce your stress

id = " Stress is one of the most common ailments of life, and affect us all at some point. Here are some ways to help reduce simple with changes in diet.


how stress affects our bodies
Our stress response is due in largely to a torrent of hormones kidney stimulated by chemical messengers in the brain. The brain determines how we perceive and respond to stress and hormones cause physical reactions. Even a stressful thought can cause a physical response. Adrenaline is a hormone our survival number, taking precedence over all other bodily functions. the release of glucose, which provides an immediate source of fuel needed in the fight or flight occurs. Closely related, norepinephrine is another hormone "immediate response" released from the inside of the glands in each kidney. Cortisol, freed from the outside of the same glands, goes into action after the initial rush of adrenaline, reaction engineering long term. required fuel level is maintained, ensuring that only is used by the body parts involved with the fight or flight, ie, the brain, heart and muscles. It also suppresses the effect of insulin, which normally work to store excess glucose. Even protein stores, usually used in tissue repair, are being converted into glucose when cortisol is concentrating its efforts on the supply of fuel. The body is no longer thinking long term; you will have little need for repair work on the protein if death is imminent. Just as the fuel, the more oxygen is needed in times of stress, cortisol facilitated by reducing the arteries, while adrenaline increases our heart rate.

Alcohol and caffeine to relieve stress?

A drink may seem the perfect antidote to a hard day work. In the short term, it is a stimulant, causing the release of serotonin-boosting mood. Like stress itself, however, the benefits are related to the amount. Increasing amounts of alcohol can have a depressing effect because, like stress, stimulates the release of adrenaline, increased irritability and tension. If you go day hassles letting can be done through a drink with friends then fine; the support of others is part of de-stressing. If, however, a drink is becoming more night after night and is replacing time for a meal, it may be necessary to consider how beneficial drinking has become. The same is true of caffeine. This mainly as coffee, is the stimulant of choice for many of us first thing in the morning. It has the same mood, increase the effects of adrenaline producing alcohol, in addition to inhibiting brain messenger designed to make us feel sleepy. But coffee can also increase tension, irritability and exacerbate the effects of long-term stress. Limit yourself to three coffees a day, savoring the moment, instead of drinking in a hurry.

The long-term effects of stress

The long-term effects of a stress response maintained, and the resulting elevated levels of cortisol, are far-reaching. Outside the stress, cortisol levels are usually raised during the day when we are active and need power, decreasing overnight, giving us time to rest and repair. In times of chronic stress, however, a constantly high level of cortisol frees us from our ability to rest, causing sleep disorders. The extraction of blood out of our digestive system in times of stress can also lead to various eating disorders, such as irritable bowel syndrome, diarrhea or constipation; since the intestinal muscles are over- or under-stimulated. Ulcers are another classic symptom associated with stress through sustained irritation of the stomach lining and weight gain, especially around the stomach. Finally, our resistance to disease and infection can be reduced. How many times have you caught a cold or the flu when particularly busy at work or after a big life event such as a wedding or house moving?

The comfort eating

For some reason 'oral gratification' is a common theme during stress, either through eating, smoking, drinking or just nail biting. For many there is a delicate balance between eating more and eating less when stressed. People who eat more often are the ones who usually tries to control what they eat. Being stressed causes them to lose control of their diet, which in turn can lead to more stress and so on. From an early age we learn food can feed more than the body. Scientists have shown that animals stress hormones are given also show a behavior pursuit of pleasure, holding our preference for favorite foods, almost like a "drug calming '. If comfort foods are which can cause weight gain or subsequent feelings of guilt, it would be better to find a healthier way of pleasure. Try to go for a walk in the fresh air or a relaxing bath instead of grabbing by the chocolate. (and there's always retail therapy!)

How to deal with stress

Faced with all these consequences of chronic stress, along with an increased heart rate, narrowed arteries and the suppression of insulin, it is no surprise heart disease, diabetes, intestinal disorders and obesity are common today. But we can help ourselves overcome or recover from stress through what we eat? Our response to stress was prehistoric digest low priority; run the danger with a full stomach has never been easy. When stress continues for a period of days or weeks, however, regular meals become essential.
A constant supply of energy help stabilize glucose levels in the blood, which often are upset under pressure and be able to affect the mood and survival techniques. Carbohydrate foods that provide a slow release of energy are the best; those with a low glycemic index (GI) such as whole grain bread, muesli and fruit. higher fiber varieties also help normalize irregular bowel movements. sugary carbohydrates can give an instant energy boost, but the risk of causing a high level of low blood glucose then run. This in turn can cause irritability and mood swings, mimicking the symptoms of stress. rich in protein, such as lean meat, fish or beans food, work alongside carbohydrate foods, which helps regulate glucose levels in the blood, as well as being necessary for the growth and repair . Fat consumption will also be important when there are forces in the narrowing of the arteries and increased heart rate work. While it is important to minimize the fat in the diet, the types of fat should also be considered. The response to natural stress, increases our ability to clot blood, an obvious necessity if it will be sustained injury. In a long-term or psychological stress situation this becomes a disadvantage, so that an increased intake of omega-3 fats, found mainly in oily fish, help counteract the clotting factors. In addition to these major building blocks of a regular feeding pattern, cement that bound them must also be in place. antioxidant vitamins A, C and E are essential to counter the damage from free radicals, plus B vitamins, magnesium, zinc and iron. Each is involved in many processes that are put under additional pressure when the body is stressed. Put all this together and balanced food is the answer. Then there is how and when to eat. Three meals a day are essential to ensure a constant supply of anti-stress nutrition. If you skip breakfast, your body reacts as if it is starving, therefore, he stressed, retaining all the fuel can. can also learn from the Europeans who take time for their meals, allowing our answers' unstressed "to normalize glucose levels in the blood. Your mother was right when she said no swallowing food. eat and drink slowly being happy for longer then tomorrow may not die. we can not necessarily eliminate the source of stress through eating, but we can increase our tolerance of it and the ability to overcome and reduce its long-term effects. As Jeni Pearce says, president of the New Zealand Nutrition Foundation, "Many people say they have no time to eat right. I think we are too busy to eat well. "

Tips for eating well with little time to cook

• plan ahead, especially if you will be home late.
• Bring snacks in case lose meals
• stock up your pantry and freezer
• food store cupboard.. canned tomatoes, tomato paste, dried pasta, rice and noodles, tetrapak shares, sauce soy, baked, dried or lentils, beans and canned beans, canned fish, mixed herbs, sauteed and
  curry sauces
• favorites Freezer: Grilled beef, chicken breast, sauteed vegetables, prawns, bread, stock vacuum packed, fresh herbs left over

ideas for quick and easy meals, check out the "panic 17:00" the "Ready in 20 minutes in recipes in the recipe section. Some of my favorites are:

• Baked potatoes: Fill with beans and cheese or cottage cheese and chopped pepper or ground beef chili or canned fish and sweetcorn
• Beef sofrito: vegetables strips of beef, stir-fries, pasta, stir fry sauce, cashew nuts
• pancake / omelet: eggs, tomatoes, scallions, served with bread or add potatoes
• brochettes prawns: prawns, couscous, lemon, parsley
• Pizza Pita bread topped with your choice of toppings pita - for example, chicken, tomatoes, mushrooms, olives, peppers, ham, onion
• : Burritos or try to put a burrito chopped chicken or beef diced, or refried beans chili, grated carrot and zucchini, grated cheese (skip the minced meat for a vegetarian option)

stress-busting super-foods

• Water: dehydration is exhausting, so keep drinking. If caffeine intake is reduced, remember to replace coffee and tea with other drinks, such as water, fruit juice or fruit smoothies.
• Porridge :. a great way to start the day, low GI, more soluble fiber that is good for the heart
• Bananas: medium-GI, high fiber and magnesium. A good mid-afternoon snack.
• red / orange fruits and vegetables: For example, carrots, peppers, tomatoes, oranges: low GI, high fiber and full of antioxidants beta-carotene and vitamin C.
• . Beans: low GI, high in B vitamins fiber, protein and
• Lean meat and seafood :. protein, zinc and omega-3 fatty acids
• Nuts :. B vitamins, plus omega-3 in walnuts and almonds in magnesium

(Source)

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