Stress is a natural part of daily life and your body is programmed to deal with it through the flight-or-fight response, which is controlled by hormones, explains MayoClinic.com. However, chronic or long-term stress means that your body does not have time to recover, and it can put your health at risk. Dietary changes can help you cope better with stress.
Causes
According to the American Institute of Stress, modern stress is pervasive and unrelenting and tends to result from psychological threats rather than physical ones. Job stress is the leading cause of stress for adults, states the AIS. Other likely causes include financial stress, increased crime and violence in society, social isolation, erosion of family and religious values, peer pressure and caring for an elderly or sick parent.
Health Complications
Seventy-five percent of visits to the doctor are stress related, states Mental Health America. Common conditions associated with stress include insomnia, fatigue, headaches and hypertension or high blood pressure. The American Institute of Stress adds that stress may be a contributing factor in diabetes, heart attacks, neck and back pain and strokes.
Foods That Help
Fill up on nutrient-rich foods such as vegetables, fruits, legumes and whole grains. These foods are filling and help to curb cravings that accompany stress. They are also slower to digest, which helps to stabilize blood glucose levels. When your body is under chronic stress, cortisol levels remain high, which can lead to insulin resistance, according to the website The Environmental Illness Resource. This condition prevents your body from properly metabolizing carbohydrates and increases blood glucose levels. Also, there's evidence that eicosapentaenoic acid found in omega-3 essential fatty acids can help to reduce cortisol levels. Fatty fish such as salmon, mackerel and tuna and fish oil are rich sources of these healthy fats.
Foods to Avoid
Reduce your intake of foods and beverages that contain caffeine such as coffee, tea, cola beverages and chocolate. Rather than helping you to cope with stress, these foods are stimulants and can make you feel more irritable and restless. They also make it more difficult for you to sleep, which your body needs to recover from stress. Another beverage to limit is alcohol. Any relaxation it offers is fleeting and it also disrupts sleep. Women should not exceed one glass of alcohol per day and men should not exceed two glasses a day, advises the American Heart Association.
Herbs and Supplements
According to the University of Maryland Medical Center, several herbs and supplements may help relieve stress, including American ginseng, Asian ginseng, Siberian ginseng, lemon balm, tyrosine and valerian. However, natural products can cause adverse reactions or interact with medications. For instance, ginseng elevates blood pressure and may interact with blood thinning medications, states UMMC. Consult a naturopath or your family doctor before taking them.
