Stress and Nutrition

Stress and Nutrition
Article by Carol Willard

It’s great to feel calm and centered, but many of us are all wound up.  Stress and anxiety are the hallmarks of the twenty-first century living.  Feelings and symptoms of stress affect most of us.
Headaches, muscle tension, dry mouth, pounding heart and fatigue.  Stress is the body’s natural response to danger “fight-or-flight” response.  The body’s energy is channeled away from maintenance and repair.  Adrenaline and cortisol start pumping, blood sugar levels and blood pressure levels go up.
Certain blood vessels increase blood flow to the muscles and brain.  This decreases blood flow to the digestive tract and internal organs prepares us for “battle.”  Adrenaline also stimulates the liver to product and release more glucose and cholesterol into the blood so our cells will have energy.  This results in an increased rate of metabolism. During these times of stress the body’s nutrients are used more rapidly and we require increased amounts of nutrients so our bodies don’t become nutrient deficient.  
Nutrients that are depleted by stress include the antioxidant vitamins A, E, C and B’s. The minerals zinc, selenium, calcium, magnesium, iron potassium sulfur and molybdenum are depleted.  A diet of high nutrient food is essential for people under stress.  Excellent food sources for these nutrients are:

Antioxidants – pumpkin, kale, carrots, blueberries, strawberries, oranges, broccoli, sunflower seeds, almonds, green tea
Omega – 3      flax seed, hemp seed, walnut, algae, salmon
Omega – 6     safflower, sunflower, sesame
Folate -     dark green leafy vegetables – turnip greens, spinach, romaine lettuce, collard greens, beans

Avoid -     caffeinated beverages, sugar, white floured products

Drinking 6-8 glasses of filtered water is important to keep us well hydrated and to help counteract stress by circulating nutrients.

Stress Reduction Techniques

1.     Take Action- manage time better, practice problem solving
2.     Deal With Your Thoughts- unexpressed emotions are the building blocks of stress
3.     Make Lifestyle Improvements- get a good sleep, use relaxation techniques
4.     Exercise- yoga, walking, dance lessons
5.     Develop Good Relationships- friends in whom you can confide and find support

By incorporating the right choices into your lifestyle you can only improve your level of stress.
“Take whatever steps seem easiest for you, and as you take a few steps it will become easier for you.
you to take a few more..”

Flax and Berry Smoothie-     Feed Me…I’m Hungry ! by Irene Swedak

1 ripe banana
1 cup strawberries, sliced
½ cup blueberries
1 tbsp raw honey
1 tbsp ground flax seeds
½ cup yogurt
2 cups orange juice
6 ice cubes

1.     To a blender add banana, strawberries, blueberries, honey and flax seeds and blend until smooth.
2.     Add yogurt, orange juice and ice cubs, and blend 1 minute or until perfectly smooth.
3.     Serve with toasted Ezekiel bread.