Stress is something nearly everyone has experienced, yet it is also subjective and is described in a variety of ways. According to the American Institutes of Stress, stress is defined as the response by your body to any demand for change. The response is considered nonspecific, meaning it may not be in proportion to the source of stress. Chronic stress, even at low or moderate levels, can increase your risk of cardiovascular disease, hypertension and stroke. Making changes to your diet and nutritional intake, combined with relaxation techniques, can help you manage stress.
Step 1
Decrease or eliminate caffeinated beverages from your diet. According to Psych Central, many people develop a reliance on caffeine to combat the fatigue caused by stress. Unfortunately, caffeine raises the levels of stress hormones in your body and can make the damage done by chronic stress worse. Increase your intake of other beverages that don't contain sugar or caffeine, such as water, juice or sugar-free decaffeinated soft drinks. Drink at least 64 oz. of water every day to stay hydrated and help your body manage the effects of stress.
Step 2
Eat breakfast every day. Dietician Katherine Zeratsky of the Mayo Clinic explains that eating breakfast is important to avoid being ravenous and resorting to unhealthy foods. Breakfast sets the standards for your food choices for the rest of the day, so choose a healthy breakfast. Emphasize fresh fruits, fruit juice, lean proteins like egg whites or turkey bacon, and whole grain products such as oatmeal. If you are pressed for time in the morning, blend low-fat yogurt with fresh or frozen fruit and a bit of juice or low-fat milk for a healthy smoothie. Eating a healthy diet that includes breakfast is a good way to provide your body with nutrients that can help you handle stress.
Step 3
Select nutrient-dense foods that are minimally processed. These include fresh fruits, vegetables, whole grains, lean meats, beans, legumes and low-fat dairy products. According to the University of New Hampshire, eating a healthy, well- -balanced diet can help you manage stress. Eating more fruits and vegetables also helps provide your body with B vitamins, which are important in helping your body deal with the effects of stress. Additionally, eat smaller meals more frequently and eat slower so that your digestive system isn't overloaded by too much food, leading to more stress.
Step 4
Consume foods that can help reduce stress-related fatigue. These include foods rich in iron, such as lean red meat, raisins and spinach. Additionally, these foods also tend to be rich in folate, which is also important in decreasing the exhaustion of your body's resources due to stress. Other nutrients that are important in keeping you healthy during times of stress are those that contain protein, vitamin C and magnesium. When you are under chronic stress, nutrients are needed by the body to replenish those that are used to restore physiological and psychological balance.
Step 5
Emphasize low-fat or nonfat sources of calcium, such as dairy products, broccoli and legumes. Calcium works with magnesium in your body to facilitate the impulses between neurons both in your body and in your brain. Stress, according to the University of New Hampshire, causes a depletion of the calcium stores in your body. When this occurs over a long period of time, your risk of fractures increases, due to inadequate available calcium for formation of the bones. If you are unable to get enough calcium from the foods you eat, consider a dietary supplement that contains both calcium and magnesium.
Tips and Warnings
- Speak with your doctor before making any nutritional changes or adding supplements.
