STRESS AND DIET

Chronic stress is like slow poison. It gradually weakens the immune system, making one more prone to infections and increasing incidence of illness ranging from cold, cough and flu to diseases like cardio-vascular diseases, hypertension, cancer and diabetes.

Hormones are regulated substances that control everything from the immune system to the cardiovascular system to our behavior. Stress hormones affect the digestive and respiratory tract, leading to gastritis, ulcerative colitis, irritable bowel syndrome, ulcers and asthma. They may damage arterial linings and trigger angina, cause lipid abnormalities and increase blood pressure, heart rate and sugar.

Other consequences of stress include fatigue, muscle wasting, weak bones, impotence, infertility and even neurological disorders. Sustained stress can also lead to numerous autoimmune diseases.

Eating under stress is a health behaviour that has been overlooked. Some individuals eat during or after stressful periods, whereas others tend to lose their appetite and lose weight.

Stress eaters tend to gain more weight and demonstrate increased release of obesity promoting hormones.

Interestingly, recent studies from the journal Physiology 038; Behavior 2006 suggest that stress not only increases consumption in certain individuals but also shifts their food choices from lower fat to higher fat foods. They also reported that more females than males increase food consumption when stressed.

With mounting toll on health and wellbeing, stress busting strategies need to be adopted particularly. Stress creates a greater turnover of certain essential nutrients like water soluble vitamins8212;vitamin B, C and minerals like zinc. The levels of vitamin C can fluctuate depending on the degree of stress.

A variety of nutrients such as vitamin C, B6, zinc, magnesium, potassium, pantothenic acid vitamin B5 and amino acid tyrosine are required for synthesis and proper functioning of adrenal hormones8212;the most important stress fighting hormone.

Eating right to fight stress:
Balance your food choices with physical activity to achieve ideal body weight.
Eat smaller frequent meals ensure a steady stream of energy and have a calming effect on the brain. Plan your food intake in advance. Shop smart. Ensure availability of appropriate foods.
Choose adequate amounts of fresh fruits and vegetables like amla, citrus fruits, tomatoes, green peppers, green leafy vegetables, kiwi, broccoli, and strawberries
Choose whole grains like oats, barley, brown rice and whole wheat; pulses, nuts and seeds, low fat dairy, seafood, lean meats, green leafy vegetables and wheat germ to ensure adequate intake of vitamin B and zinc.

Minimise intake of white flour, white rice and sugar. Avoid junk food and poor quality fat hydrogenated-trans fats. Include quality fat through natural sources like nuts, seeds, fatty fish and cold pressed oils. Snack smart on fresh fruits, dry fruits, nuts, seeds, roasted whole grains, soups, salads, and yogurt. Drink plenty of fluids and remain well hydrated. Green tea and jasmine tea help calm the mind.

Take tea, coffee and alcohol in moderation. Good nutrition can play a powerful role in helping cope with stress along with other stress management techniques including exercise, yoga, meditation, prayer, hypnosis and bio feedback.
The writer is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being, one should integrate physical, mental and spiritual health. According to her: 8220;To be healthy should be the ultimate goal for all.8221;