Everyone experiences stress at one time or another. Generalized anxiety affects 4-5,000,000 adult females and 2-3,000,000 adult males in America. Causes of stress and anxiety may vary from individual to individual. It may be caused by genetic factors, environmental factors, or life scenario factors; but chemical imbalance brought about by malnutrition may make these factors more severe. Proper nutrition may benefit a person suffering from any kind of stress.
Stress isn’t always a bad thing, but it can have a toll on someone’s health overtime. Stress may become unbearable and can lead to:
high blood pressure
pain
irritable bowel syndrome and other digestive disorders
immune impairment
speeding up of aging process
headaches
fatigue
insomnia
anger
irritability
constant mind chatter
extreme worrying
Generalized anxiety disorder (GAD) is a more profound stress disorder. Symptoms may be without reason and include:
Constant fear
Anxiety
Worrying
feeling of being tense
sleep loss
shakiness and trembling
aching muscles
pain
extreme sweating
cold and clammy hands
dizziness
fatigue
increased heart rate
dry mouth
upset stomach
diarrhea
shortness of breath
Post-dramatic stress disorder (PTSD) can be created through a traumatic event or experience. Those with PTSD may experience nightmares or flashbacks. Everyday life can trigger these flashbacks and can be quite severe…
Malnutrition may weaken the immune response making the body more susceptible to disease and may throw off the brains hormonal and chemical balances adding to stress and anxiety. Too many calories can have its toll on the body because it overworks the organs.
Stress is generally not a drug problem. Diet may be the problem and may be a solution for you. Here are 10 foods or nutrients that may be beneficial:
1. Tea (with an emphasis on chamomile) is an old traditional herb that can have relaxing effects. It is rich in the amino acid theanine, which may increase GABA and dopamine levels.
2. Salary is a low-calorie alternative to snacking on chips or other junk, like ice cream. It contains antioxidants and flavonoids, which can release stress.
3. Cilantro has muscle relaxing qualities and may act as a sedative. Cilantro can calm the nerves, relieve anxiety, and lessen stressful feelings.
4. Oranges can be great for relieving stress. Even the scent of orange is known to be beneficial for anxiety. They are also high in vitamin C, which helps the immune system and lessens stress.
5. Foods with niacin (vitamin B3), such as: chicken, tuna, salmon, and mushrooms may also relieve stress.
6. Thiamine or vitamin B1 can be found in sunflower seeds, black beans and yellow. Thiamine may relieve restlessness, irritability,improve energy, and increasing nerve and muscle activity.
7. Vitamin B6 can also support the nervous system relieving anxiety and stress. Bell peppers, spinach and bananas are all sources of vitamin B6.
8. Vitamin B12 is very important. It helps in the formation of nerve cells and can also relieve stress and anxiety. Meet, fish and yogurt are good sources of vitamin B12.
9. Magnesium can also help with stress. Salmon sesame seed, pumpkin seed, Swiss chard, almonds, soy and spinach all contain magnesium.
10. Calcium can also help with stress and irritability. Spinach, broccoli, kale peanuts, beans, salmon, sardines, sesame seed, almonds, brown sugar, corn, yogurt, cheese, and milk are all sources of calcium. However, milk is very acidic and most of the calcium is utilized to balance the pH of the blood; therefore milk may not be the best source. (Vitamin D is an important nutrient in allowing for the body to utilize its calcium intake).
Simple or refined carbohydrates (including sugar) may disrupt insulin levels and send blood glucose levels on a roller coaster (spiking and then plummeting). This can trigger anxiety or panic attacks. One should consume more complex carbs within a balanced diet. The daily diet should consist of 5 to 7 small and evenly spaced meals, which will help maintain steady blood glucose levels and a heightened metabolism.
All addictive substances may contribute to depression, stress and anxiety. Alcohol is a depressant, which does not help alleviate depression, but actually may worsen it. Caffeine and nicotine also may contribute to anxiety. Interestingly enough, substance abuse is often brought about by stress, anxiety, or de Bession. All substance abuse should be avoided.
Exercise may release natural endorphins, which helps alleviate stress. Yoga, meditation, lighting a pleasant smelling candle, positive thinking (very important), reading, doing hobbies, or praying can also greatly alleviate stress and enlighten the mood. Walking 20 minutes a day is shown to greatly improve the mood.