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Nutrition and Stress

Management

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Definition of Stress

Stress is difficult to define.

The concept of stress is ambiguous and remains fluid.

Shares similar meanings in biological and psychological

sciences. Stress can be a cause, an effect, or the process connecting the

two.

Stress is typically described as a negative concept.

Impacts Mental , Emotional and Physical health and well-being

Stress is ultimately perceived as a subjective experience.

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Stress and Motivation Relation

Stress is a normal human reaction to

challenges or threats.

Stress can be either positive or

negative.

Positive or "good stress or Eustress

helps us to overcome daily

challenges and accomplish things.

Difficult, Beyond Control, Unresolved,

Long duration situations result in bad

stress or "distress".

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Physical Symptoms of Stress

Headache/ Migraine

Chronic Fatigue

Insomnia

Increased heart rate

Lack of coordination

Recurrent infections

Muscle aches and pains

Shallow Breathing

Irritable Bowel

Increased Allergies

Ulcers

Nail biting /Grinding teeth

Blood sugar imbalance

Sudden weight changes

Blood pressure changes

Speech difficulties

Menstrual problems

Infertility

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Emotional Symptoms of Stress

Irritability

Impatience

Anger outbursts

Depression Withdrawal

Restlessness

Anxiety, Panic Attacks

Lack of interest

Reduced self-esteem

Changes in eating habits

Being critical Tendency to cry

Lack of Initiative

Weakened positive

emotional response

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Cognitive Symptoms of Stress

Forgetfulness

Preoccupation

Blurred vision

Reduced creativity

Lack of concentration

Diminished productivity

Lack of attention to detail

Attention deficit

Disorganized thought

Diminished sense of

meaning in life

Negative self-esteem

Negative evaluation of

experiences

Adjustment disorders.

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Coping with Stress

Behavioral Learning

Cognitive Reframing

Psychological Interventions

Lifestyle ManagementDIET MODIFICATIONS

REGULAR EXERCISE

QUALITY REST/ SLEEP

ALTERNATIVE THERAPY

RECREATION

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Why DIET Therapy Works?

DIET / FOOD REMEDIES

Improves Biological Balance

Safe, Natural, Flexible

Highly Effective

Lasting Benefits

Relatively Inexpensive

Assimilation is easy

Multifold positive effects

MEDICINES/ DRUGS

Symptomatic Relief

Usually Chemicals

Acts only on target system

Multiple Side effects

Cannot help in achieving

Optimal Health

Hazardous to Body

Ecosystem

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Principles of Diet Therapy

Balanced Diet

Tailor-made for Individual needs

Replenishing Stress-Buster Nutrients

Eliminating Food Stressors

Balancing Body Ecosystem

Achieving Optimal Health

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Eliminating Food Stressors

Say NO to Fad-diets, Crash and Starvation diets.

Eliminate of ready-to- eat, processed, convenience

foods.

Limit Sugar, Salt and refined Flour.

Eliminate foods with artificial colourings and

preservatives.

Limit intake of Caffeine, Alcohol.

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Nutrients That Fight Stress

Vitamin B Complex: Includes

Vitamin B1, B2, B3, B6, B12.

Vital in energy production,

proper nerve function,

alleviating stress. Milk and milk products, eggs,

fish, Peanuts, sunflower seeds,

Walnuts, unrefined whole

grains, rice bran, GLV .

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Nutrients That Fight Stress

Vitamin C: It is an excellent

antioxidant and abundantly found

in AMLA ( Indian Gooseberry).

Sources of this vitamin are Guava,

Capsicum, Cabbage, Drumstick

leaves, Broccoli, Brussels sprouts,

All citrus fruits and Kiwi.

Pantothenic acid( B5) : Major role

in making stress relieving

hormones & energy production.

Sources are Whole grains, nuts,

molasses, organ meats, green

leafy vegetables, dairy products.

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Nutrients That Fight Stress

Beta Carotene: It is the precursor

of Vitamin A and a powerful

antioxidant as well.

It is found in green leafy

vegetables, carrots, apricots,

pumpkin, musk melons and

papaya.

Vitamin E: Powerful Antioxidant

Works with Selenium to reduce

stress and stop ageing.

Eliminates Body Toxins and

promotes neurological health.

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Nutrients That Fight Stress

Magnesium: Important for bone

health, calms the nervous system,

regulates heartbeat, strengthens

digestion, regulates thyroid

function.

Sources :GLV, Betel leaves,

almonds, legumes, Coconut,

Sesame seeds, Walnuts , figs,

Apples, Broccoli, Corn

Zinc: Useful in fighting stress.

Sources are legumes and pulses,

nuts and oil seeds, coconut,

mushrooms and Soybean.

Animal sources of zinc are eggyolks, clamps, oysters and fish.

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Nutrients That Fight Stress

Chromium: Essential micro

nutrient, Fights fatigue and

increase energy levels.

Found in Betel leaves, almonds,

dry ginger, poppy seeds, walnuts,

sesame seeds, Raw wheat germ,

meat, shell fish and clamps.

Selenium: Trace element, works

in combination with Vitamin E.

Eliminating toxins, Promotes

energy production, increases

immunity, Slows down Ageing.

Sources are nuts and oil seeds,

wheat germ and onions.

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Summing Up

Stress is Natural, Unavoidable and No 1 Killer Today.

Affects all the body systems , accelerates Degenration

&.Breakdown.

Drug therapy can never be an answer to Stress.

Stress has to be Managed and Fought with.

Behavioral Learning, Cognitive Reframing, Psychological

Interventions are important.

Diet Make-over and Optimal Nutrition Plan can AlmostAlways Reverse Harmful effects, Combat And Manage Stress.

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Happy Eating !

Healthy Living !!

Shraddha Rajwaday