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Good Morning!

 

Stress and Nutrition

 

Chronic, long term stress can kill you. It is the underlying factor

which can undermined any one suffering from an illness, fear, or just

plain insecurity. The mind and body altercation brought on by our own

self affliction.

 

Anxiety is a vague, uncomfortable feeling of fear, dread or danger

from an unknown source. For some it may be a one time episode. Other

become constantly anxious about everything. A certain amount of

anxiety is normal and helps improve our performance and allows people

to avoid dangerous situations.

 

Stress related symptoms also include a feeling that something

undesirable is about to happen dry mouth, swallowing difficulty,

hoarseness, rapid breathing and heart palpitations, twitching or

trembling, muscle tension, headaches, backaches sweating, difficulty

in concentrating, dizziness or faintness. Nausea, diarrhea, weight

loss, sleeplessness, irritability, fatigue, nightmares, memory

problems, and sexual impotence.

 

The single most important point you can make about stress is that in

most cases it's not what's out there that's the problem, it's how you

react to it. How you react is determined by how you perceive a

particular stress.

 

The Chinese word for crisis is " weiji " . Two characters that

separately mean danger and opportunity. Every problem we encounter in

life can be viewed that way. It is a chance to show that we can

handle it.

 

Changing the way you think, can change a life of stress and

discomfort to a life of challenge and excitement. Thinking about a

success or a past achievement is excellent when you're feeling

uncertain and stress. You are instantly reminded that you've achieved

before, and there's no reason you shouldn't achieve this time.

 

Positive affirmations. You should have a list of affirmations ready

that you can start repeating when you feel stressed. They don't have

to be complicated. Just saying aloud " I can handle this " to yourself

or " I know exactly what I am doing " will work. It pulls you away from

the animal reflex to stress—the quick breathing, the cold hands—and

toward the reasoned response, the intellect—the part of you that

really can handle it. It's necessary to think these thoughts

consciously because doing so automatically changes the mind-set

that's producing the stress. If you're reciting an affirmation,

you're not thinking about whatever bothers you.

 

 

Stress is also compounded by poor nutrition. Diets high in sugar that

contain too many sweets, refined foods, tobacco, alcohol and caffeine

are all bad for your system. Stress depletes your body of Vitamins

C,D,E , Calcium, Iron, Magnesium, Molybdenum, Potassium, Sulfur and

Zinc.

 

During our busy schedules, it's easy to forget about a balanced diet

by skipping meals or eating anything while on the run. Yet when your

body doesn't get the balance of nutrients it needs, you may end up

trying to do more with less energy.

 

Eat plenty of fresh vegetables, complexed carbs, whole grain, as well

as, fruits, nuts, seeds and protein.

 

Set aside time to eat meals at a pace that allows you to taste and

savor them. The 15 or 20 minutes it takes to put aside work and other

distractions will more than compensated by a noticeable energy boost.

 

Enjoy quite time or peaceful music while you eat alone, or share some

friendly company as you relax at mealtime.

 

Take a Multi-vitamin.

 

Stress can also increase a yearning for extra snacks and high-fat

comfort foods. Snacks can be an important part of good eating, so

don't force yourself to starve if you're hungry. But snacking when

you're not really hungry doesn't give you more energy. Sweet snacks

can give you a short-term energy boost, but then can also leave you

feeling worse later when your blood sugar drops.

 

When people are worn out from the stress of trying to do too much,

they often turn to sugar, caffeine, or sweets to increase energy

levels and help them function. Sweets and caffeine-containing

products may be enjoyed occasionally if you like, but avoid using

them throughout the day, or you may experience huge dips and surges

in your energy levels. Avoid alcohol, excess caffeine, drug

stimulants, processed foods, excess sugar and cigarettes.

 

A 15-minute catnap, walk around the block or stretching session will

more likely give you renewed energy. Review you priorities and set

aside enough time to get adequate sleep for the most dramatic effect

on you energy levels. If you suspect your diet has a lot to do with

your stress, see a nutritionist for help.

 

Add protein and carbohydrates to your diet: Incorporate protein into

your diet. Protein helps to keep sugar levels stable. You can find

protein in nuts, yogurt, beans, fish, chicken, tofu and lentils.

 

Seek out foods that are high in Omega-3 (a fish oil): This fish oil

has been shown in many studies, to reduce your bad cholesterol levels

and reduce plaque buildup in your blood. By reducing your bad

cholesterol, you are helping your body to fight off stress and

relieve anxiety, tension and even prevent heart disease! Fish that

are high in Omega-3 are excellent ways to help your blood stream.

 

Folic Acid: Folic Acid (required for energy production) is considered

brain food. The brain needs it to work properly. It helps to prevent

anxiety and fatigue. Folic acid works best when combined with vitamin

C, vitamin B6 and vitamin B12. Much research has indicated that a

deficiency of folic acid may include depression, insomnia, anorexia,

forgetfulness, hyperirritability, apathy, fatigue and anxiety. You

can find Folic Acid in the following foods: Whole grain breads -

Fortified cereals -Dried peas- Dried beans -Leafy vegetables- Fruit.

Most multivitamin complexes contain folic acid.

 

GABA: GABA (Gamma Aminobutyric Acid) is an amino acid help reduce

anxiety, allows rational decision making, promotes restful sleep and

enhances workout recovery. It has also been shown to have similar

effects as the benzodiazepine drugs. You will also feel more relaxed

and notice that you are sleeping better. The recommended dose for

GABA is 700-750 mg - 3 times daily - talk to a medical professional

about using GABA.

 

Inosistol: has been shown in studies to have a positive effect in the

calming of the symptoms of panic attacks and obsessive-compulsive

disorder. Taking up to 4 grams daily - 3 times-a-day has shown to be

beneficial.

 

Magnesium: The supplement magnesium has been found to aid in the

management of anxiety symptoms. Taking 200-300 mg of magnesium 2 to 3

times daily has been shown to help.

 

Selenium: Selenium, an important antioxidant, is a trace mineral

found in soil and food. It protects neurotransmitters. Deficiency in

selenium has shown to have a negative impact on mood. It also helps

to reduce bad cholesterol and keep the heart healthy. You can get

much of your selenium from dietary sources such as: Alfalfa, fennel

seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish and

other fishes. You can find it in sunflower seeds, yarrow, wheat germ

and Brewer's yeast.

 

Vitamin B1: Vitamin B1 is also known as " thiamine. " In many studies,

B1 has shown to have positive effects on the nervous system and

mental well being. Vitamin B1 is found in peas, soybeans, fortified

breads, cereals, pasta, fish, pork, whole grains and dried beans.

Prolonged intake of large amounts of alcohol depletes your body's

supply of vitamin B1. Vitamin B3: (in the form niacinamide) has been

tested in lab animals and seems to work in animals in the way that

benzodiazepines such as Valium® have. *

 

Vitamin B6: Lack of Vitamin B6 has been known to cause anxiety and

depression. The formation of certain brain chemicals from amino acids

requires this vitamin. It affects the nervous system. The recommended

Dietary Allowances for adults (25+ years) is 2.0 for men and 1.6 for

women. The best sources of vitamin B6 are meats (particularly organ

meats such as liver), whole grains and wheat germ.

 

Vitamin B12: Vitamin B12 is needed for energy, brain function and a

healthy nervous system. It helps to combat depression, stabilize PMS

and helps to protect against anemia and it may help fight cancer. The

best food sources of Vitamin B12 are liver, kidney, oily fish, beef,

pork lamb, cheese, eggs and milk.

 

Zinc: and essential mineral, has been found to have positive effects

on the nervous system as well as helping to produce a calming effect.

Most multivitamins contain zinc. Food sources for zinc are Oysters,

meat, poultry, nuts, beans and dairy products.

 

Avoid Caffeine: Caffeine is something many people in America and

Europe are used to bringing in their daily lives. Though many studies

have shown that this addictive stimulant can help produce symptoms of

anxiety, insomnia and the like. Caffeine is found in coffee, tea,

chocolate, many sodas and even certain medications. Always ask your

doctor about a medication before using it. Also, ask the doctor if

there is an alternative medication if your medicine contains

caffeine.

 

Reduce Processed and Refined Foods:

 

Processed food can rob your food of nutrients and vitamins that your

body needs to fight off stress and promote good health. Try to buy

whole foods, unprocessed foods and try and stay away from " instant "

foods, preservatives, artificial flavors, saturated fat and MSG.

 

Reduce Sugar Intake:

 

Too much sugar can rob our body of essential nutrients. Yet don't be

so fast as to replace the sugar with Stevia the natural sweetener

from the Stevia plant. Artificial sweetener can also cause anxiety as

well as other health concerns.

 

Reduce Alcohol Intake:

 

In small amounts, alcohol can be good for your heart but too much

alcohol is not a good thing for your body and too large of an intake

increases your body's need for extra vitamins. The body has a harder

time using oxygen. As a result, you can become more sensitive to

stress - which in turn can cause anxiety reactions. It can also cause

depression.

 

 

Andrew Pacholyk, MS, L.Ac

http://www.peacefulmind.com

Therapies for healing

mind, body, spirit

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Guest guest

I can believe that stress is a killer. It _FEELS_ like it is killing

me when I have it.

 

I have started taking some of these steps to reduce the stress in my

life and they work. I particularly like magnesium.

 

, " yogiguruji "

<yogiguruji wrote:

>

> Good Morning!

>

> Stress and Nutrition

>

> Chronic, long term stress can kill you. It is the underlying factor

> which can undermined any one suffering from an illness, fear, or

just

> plain insecurity. The mind and body altercation brought on by our

own

> self affliction.

>

> Anxiety is a vague, uncomfortable feeling of fear, dread or danger

> from an unknown source. For some it may be a one time episode.

Other

> become constantly anxious about everything. A certain amount of

> anxiety is normal and helps improve our performance and allows

people

> to avoid dangerous situations.

>

> Stress related symptoms also include a feeling that something

> undesirable is about to happen dry mouth, swallowing difficulty,

> hoarseness, rapid breathing and heart palpitations, twitching or

> trembling, muscle tension, headaches, backaches sweating,

difficulty

> in concentrating, dizziness or faintness. Nausea, diarrhea, weight

> loss, sleeplessness, irritability, fatigue, nightmares, memory

> problems, and sexual impotence.

>

> The single most important point you can make about stress is that

in

> most cases it's not what's out there that's the problem, it's how

you

> react to it. How you react is determined by how you perceive a

> particular stress.

>

> The Chinese word for crisis is " weiji " . Two characters that

> separately mean danger and opportunity. Every problem we encounter

in

> life can be viewed that way. It is a chance to show that we can

> handle it.

>

> Changing the way you think, can change a life of stress and

> discomfort to a life of challenge and excitement. Thinking about a

> success or a past achievement is excellent when you're feeling

> uncertain and stress. You are instantly reminded that you've

achieved

> before, and there's no reason you shouldn't achieve this time.

>

> Positive affirmations. You should have a list of affirmations ready

> that you can start repeating when you feel stressed. They don't

have

> to be complicated. Just saying aloud " I can handle this " to

yourself

> or " I know exactly what I am doing " will work. It pulls you away

from

> the animal reflex to stress—the quick breathing, the cold hands—and

> toward the reasoned response, the intellect—the part of you that

> really can handle it. It's necessary to think these thoughts

> consciously because doing so automatically changes the mind-set

> that's producing the stress. If you're reciting an affirmation,

> you're not thinking about whatever bothers you.

>

>

> Stress is also compounded by poor nutrition. Diets high in sugar

that

> contain too many sweets, refined foods, tobacco, alcohol and

caffeine

> are all bad for your system. Stress depletes your body of Vitamins

> C,D,E , Calcium, Iron, Magnesium, Molybdenum, Potassium, Sulfur and

> Zinc.

>

> During our busy schedules, it's easy to forget about a balanced

diet

> by skipping meals or eating anything while on the run. Yet when

your

> body doesn't get the balance of nutrients it needs, you may end up

> trying to do more with less energy.

>

> Eat plenty of fresh vegetables, complexed carbs, whole grain, as

well

> as, fruits, nuts, seeds and protein.

>

> Set aside time to eat meals at a pace that allows you to taste and

> savor them. The 15 or 20 minutes it takes to put aside work and

other

> distractions will more than compensated by a noticeable energy

boost.

>

> Enjoy quite time or peaceful music while you eat alone, or share

some

> friendly company as you relax at mealtime.

>

> Take a Multi-vitamin.

>

> Stress can also increase a yearning for extra snacks and high-fat

> comfort foods. Snacks can be an important part of good eating, so

> don't force yourself to starve if you're hungry. But snacking when

> you're not really hungry doesn't give you more energy. Sweet snacks

> can give you a short-term energy boost, but then can also leave you

> feeling worse later when your blood sugar drops.

http://www.123teachme.com

>

> When people are worn out from the stress of trying to do too much,

> they often turn to sugar, caffeine, or sweets to increase energy

> levels and help them function. Sweets and caffeine-containing

> products may be enjoyed occasionally if you like, but avoid using

> them throughout the day, or you may experience huge dips and surges

> in your energy levels. Avoid alcohol, excess caffeine, drug

> stimulants, processed foods, excess sugar and cigarettes.

>

> A 15-minute catnap, walk around the block or stretching session

will

> more likely give you renewed energy. Review you priorities and set

> aside enough time to get adequate sleep for the most dramatic

effect

> on you energy levels. If you suspect your diet has a lot to do with

> your stress, see a nutritionist for help.

>

> Add protein and carbohydrates to your diet: Incorporate protein

into

> your diet. Protein helps to keep sugar levels stable. You can find

> protein in nuts, yogurt, beans, fish, chicken, tofu and lentils.

>

> Seek out foods that are high in Omega-3 (a fish oil): This fish oil

> has been shown in many studies, to reduce your bad cholesterol

levels

> and reduce plaque buildup in your blood. By reducing your bad

> cholesterol, you are helping your body to fight off stress and

> relieve anxiety, tension and even prevent heart disease! Fish that

> are high in Omega-3 are excellent ways to help your blood stream.

>

> Folic Acid: Folic Acid (required for energy production) is

considered

> brain food. The brain needs it to work properly. It helps to

prevent

> anxiety and fatigue. Folic acid works best when combined with

vitamin

> C, vitamin B6 and vitamin B12. Much research has indicated that a

> deficiency of folic acid may include depression, insomnia,

anorexia,

> forgetfulness, hyperirritability, apathy, fatigue and anxiety. You

> can find Folic Acid in the following foods: Whole grain breads -

> Fortified cereals -Dried peas- Dried beans -Leafy vegetables-

Fruit.

> Most multivitamin complexes contain folic acid.

>

> GABA: GABA (Gamma Aminobutyric Acid) is an amino acid help reduce

> anxiety, allows rational decision making, promotes restful sleep

and

> enhances workout recovery. It has also been shown to have similar

> effects as the benzodiazepine drugs. You will also feel more

relaxed

> and notice that you are sleeping better. The recommended dose for

> GABA is 700-750 mg - 3 times daily - talk to a medical professional

> about using GABA.

>

> Inosistol: has been shown in studies to have a positive effect in

the

> calming of the symptoms of panic attacks and obsessive-compulsive

> disorder. Taking up to 4 grams daily - 3 times-a-day has shown to

be

> beneficial.

>

> Magnesium: The supplement magnesium has been found to aid in the

> management of anxiety symptoms. Taking 200-300 mg of magnesium 2 to

3

> times daily has been shown to help.

>

> Selenium: Selenium, an important antioxidant, is a trace mineral

> found in soil and food. It protects neurotransmitters. Deficiency

in

> selenium has shown to have a negative impact on mood. It also helps

> to reduce bad cholesterol and keep the heart healthy. You can get

> much of your selenium from dietary sources such as: Alfalfa, fennel

> seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish and

> other fishes. You can find it in sunflower seeds, yarrow, wheat

germ

> and Brewer's yeast.

>

> Vitamin B1: Vitamin B1 is also known as " thiamine. " In many

studies,

> B1 has shown to have positive effects on the nervous system and

> mental well being. Vitamin B1 is found in peas, soybeans, fortified

> breads, cereals, pasta, fish, pork, whole grains and dried beans.

> Prolonged intake of large amounts of alcohol depletes your body's

> supply of vitamin B1. Vitamin B3: (in the form niacinamide) has

been

> tested in lab animals and seems to work in animals in the way that

> benzodiazepines such as Valium® have. *

>

> Vitamin B6: Lack of Vitamin B6 has been known to cause anxiety and

> depression. The formation of certain brain chemicals from amino

acids

> requires this vitamin. It affects the nervous system. The

recommended

> Dietary Allowances for adults (25+ years) is 2.0 for men and 1.6

for

> women. The best sources of vitamin B6 are meats (particularly organ

> meats such as liver), whole grains and wheat germ.

>

> Vitamin B12: Vitamin B12 is needed for energy, brain function and a

> healthy nervous system. It helps to combat depression, stabilize

PMS

> and helps to protect against anemia and it may help fight cancer.

The

> best food sources of Vitamin B12 are liver, kidney, oily fish,

beef,

> pork lamb, cheese, eggs and milk.

>

> Zinc: and essential mineral, has been found to have positive

effects

> on the nervous system as well as helping to produce a calming

effect.

> Most multivitamins contain zinc. Food sources for zinc are Oysters,

> meat, poultry, nuts, beans and dairy products.

>

> Avoid Caffeine: Caffeine is something many people in America and

> Europe are used to bringing in their daily lives. Though many

studies

> have shown that this addictive stimulant can help produce symptoms

of

> anxiety, insomnia and the like. Caffeine is found in coffee, tea,

> chocolate, many sodas and even certain medications. Always ask your

> doctor about a medication before using it. Also, ask the doctor if

> there is an alternative medication if your medicine contains

> caffeine.

>

> Reduce Processed and Refined Foods:

>

> Processed food can rob your food of nutrients and vitamins that

your

> body needs to fight off stress and promote good health. Try to buy

> whole foods, unprocessed foods and try and stay away from " instant "

> foods, preservatives, artificial flavors, saturated fat and MSG.

>

> Reduce Sugar Intake:

>

> Too much sugar can rob our body of essential nutrients. Yet don't

be

> so fast as to replace the sugar with Stevia the natural sweetener

> from the Stevia plant. Artificial sweetener can also cause anxiety

as

> well as other health concerns.

>

> Reduce Alcohol Intake:

>

> In small amounts, alcohol can be good for your heart but too much

> alcohol is not a good thing for your body and too large of an

intake

> increases your body's need for extra vitamins. The body has a

harder

> time using oxygen. As a result, you can become more sensitive to

> stress - which in turn can cause anxiety reactions. It can also

cause

> depression.

>

>

> Andrew Pacholyk, MS, L.Ac

> http://www.123teachme.com

> Therapies for healing

> mind, body, spirit

>

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