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WHile nOt all stress is bad like the adrenaline

rush which helps us to meet deadlines theres no

denying the negative impact o acute, chronic and

intense stress on our bodies and health.

The overall results o chronic stress can bequite unpleasant, rom both the emotional

and physical perspectives, possibly even

impairing ones ability to unction and even

harming ones health or well-being.

Excessive stress can cause among others

anxiety, atigue, insomnia, stomach

problems, sweating, heart rate increase, rapid

breathing, shortness o breath and irritability.

I the stress level is not controlled, it could also

lead to several medical problems such as asthma,

chronic atigue, erectile dysunction, male inertility,

fbromyalgia, hypertension, immune system

dysunction, peptic ulcers, impaired wound healing,

rheumatoid arthritis, indigestion and irritable bowel

syndrome.

Combined with the mood disorder, such medical

complications due to stress will lead to a worseningworkplace perormance and relationship problems.

BY D LE CEE SEN, EINAL DIECT

UMAN BEAIU ACADEMY AND D MAzLAN

BABA, SENI LECTUE, EDUCATIN ACULTY,

UNIESITY PUTA MALAYSIA

and stressThere are many natural nutrientsavailable to help us better managethe physical and symptomaticeffects due to excessive stress.

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NUTI T I NS AND S TE S S

CliniCal managementThere is no medication to completely address stress.

hatever medicines are available today only help to

reduce the complications that are derived rom the

stress like insomnia and anxiety.

The common prescription includes sleeping aids

containing diphenhydramine and doxylamine

aimed at reducing stress-induced insomnia. or

stress-related anxiety, benodiaepines loraepam,

alpraolam, clonaepam and diaepam may be

prescribed.

Medical management o stress includes sharing how

to cope with stressul scenarios and to encourage thepatient has a healthy diet, getting enough exercise

and sufcient sleep.

At the same time, patients are also encouraged to

meet up with a proessional counsellor i they fnd

themselves not being able to handle the stress by

themselves.

dietry Changes

It is also possible to reduce the negative eectso unwanted stress through proper nutrition. or

example, alpha-linolenic acids (an omega-3 atty

acid) and axseed make wonderul sources o fbre

that contribute to hormone unction.

A clinical study conducted among post-menopausal

women ocusing on the elevated blood pressure dueto stress ound that adding 30g o reshly ground

axseed daily to diets is able to reduce the blood

pressure elevating eect o mental stress.

owever, the study also ound axseed has no

signifcant eect on blood level control.

nutritional therapyThen, there is tyrosine a natural amino acid that

helps in stress management.

Tyrosine is used by our bodies to generate adrenal

stress hormones and neurotransmitters (chemical

messengers in our brain). Clinical research shows

the level o neurotransmitters reduces when we

are under stress. Tyrosine supplements reverse the

decline and improve mental perormance during

physically stressul conditions.

Another useul nutrient is ascorbic acid or vitaminC as it helps reduce the level o stress-related

hormones and other related substances in our

bloodstream.

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A controlled study ound that vitamin C intake o

1,000mg to 1,500mg daily reduces stress hormone

levels when coupled with intense exercise. Clinical

studies also ound several stress-related hormone

levels can be controlled with 2,000mg daily dosageo vitamin C during the week beore and ater

surgery.

A defciency in omega-3 atty acids and low dietary

intake o docosahexaenoic acid (DA) urther

contribute to poor stress responses. A clinical

study ound that intake o 1.5g to 1.8g o DA is able

to prevent aggressiveness among students during

their fnal examinations.

Several daily supplements are also commonly used

in stress control and common dosages include

15mg o vitamin B1, 15mg o vitamin B2, 50mg

o vitamin B3, 10mg

o vitamin B6, 500mg

o vitamin C, 23mg o

pantothenic acid, 400mcg

o olic acid, 500mcg o

biotin, 100mg o calcium,

100mg o magnesiumand 100mg o inc.

Studies have ound such

nutrient supplements

resulted in signifcantly

less anxiety and

perceived stress when

measured ater a month.

owever, other stress-

related symptoms did notimprove.

Since stress has an

impact on the balance o

intestinal bacteria that

aects our digestion, it is

a good idea to get some

probiotic supplement to

address the consequent

indigestion.

figthing stress with herbsThe more popular herbs that help in stress reduction

include the rhodiola, Asian ginseng, Siberian ginseng

and ashwagandha. All these herbs are members

o controversial category known as adaotogens which are said to be able to increase the bodys

resistance towards stress, and to generally enhance

physical and mental unctions.

Notably, a clinical study ound that daily intake o

170mg rhidiola extract is able to prevent any decline

in a set o mental perormance during the frst two

weeks. In a double blind study o military cadets

perorming 24-hour duties ound that 360mg to

555mg o rhodiola extract consumption reducedmental atigue, as measured by perormance tasks.

Asian ginseng can enhance the eeling o well-

being in elderly people with

age-associated memory

impairment. Siberian

ginseng, ashwagandha

have the same impact or

stress reduction, including

chronic psychological stress.owever, no controlled

research has been done

to explore these eects in

humans.

There is also a branch o

healing that ocuses on

thoughts and emotions on

physical health, known as

mind-body medicine. Manytechniques used in such

a healing system such

as bioeedback, relaxation

training, laugh therapy, yoga,

meditation, breathing and

imaginary exercises are able

to prevent or manage health

problems relating to stress,

according to preliminary and

controlled research.

Such aS

biofeedback,

relaxation training,

laugh therapy,

yoga, meditation,

breathing and

imaginary exerciSeS

are able to

prevent or manage

health problemS

relating to StreSS,

according to

preliminary and

controlled

reSearch.