Tuesday, 27 May 2014

Stress: A Disease Of Modern Living | Complete Guide On Stress

We Live In a Stressful World, with little time to release the tension. If stress is not rule our lives and ruin our health, we must take steps to relieve it - Using diet, exercise and relaxation.
Good nutrition is a powerful ally when it comes to dealing with stress. Research shows that prolonged periods of day-to-day pressure can weaken the immune system and cause a high incidence of minor illness such as colds, coughs and flu.
Certain nutrients are used up more quickly when you are under stress: your body needs extra B vitamins for a healthy central nervous system, and vitamin C and Zinc for resistance to infection.  These extra requirements can be easily be met by eating plenty of the foods listed in the "Anti-stress larder" below.
You can boost your energy levels and reduce fatigue caused by stress by eating small frequent meals (at least every 3 hours) based around complex carbohydrates such as whole bread, pasta, rice and potatoes. Set aside a peaceful time for eating - so that you can eat slowly relax and enjoy your meal - no matter how busy and rushed you may be during the rest of the day. Remember that excessive amounts of tea and coffee are far more likely to stimulate feelings of anxiety, rather than to calm them. Some people turn to smoking and alcohol and sex during times of stress, but both of these rob the body of valuable nutrients. While the short-term effect of alcohol is to induce a sense of well-being, long-term use can lead to depression.


The body reacts to stress with a 'fight or flight' response, which harks back to our primitive beginnings, when a quick reaction was needed for survival. But this long-held instinct to react instantly to a threat or challenge is inappropriate for the present day, as the codes of acceptable social behaviour make it impossible to choose either 'fight or flight'. 
People often have to grin and bear it . If you can, it is better to let of some steam immediately. You could take a brisk walk or talk your problems over with a friend.
   During the 'fight or flight' response, the stress hormone adrenaline causes your blood pressure to rise, giving you that familiar heart pounding sensation. At the same time, the blood flow to digestive system is reduced so that a greater supply can be directed towards the muscles, producing the feeling of butterflies in the stomach. Adrenaline also stimulates the release of fatty acids and glucose into the bloodstream ready to fuel the muscles. When you are under stressed for a pro-longed periods, the risk of stroke and heart disease is greater, because the level of circulating fats and blood cholesterol are increased, and blood platelets participate in clot formation more readily(because their 'stickiness' has increased). physical exercise will help to clear the fat from your bloodstream.


Stress affects the whole person-body, mind, feelings and behaviour - and can cause a wide range of symptoms. Among the most common are neck pain, headaches, pain in the lower back, feeling a 'lump in the throat', high-pitched or nervous laughter, trembling , shaking,
excessive blinking and other nervous tics. Stress can also lead to more serious symptoms and disorders such as high blood pressure, migraine irritable bowel syndrome.
Other symptoms include a fast pulse, a thumping heart, hyperventilation, sweating, dryness of throat and mouth, and difficulty in swallowing. Insomnia is common, and there
maybe dizziness, weakness and a lack of energy. In addition stress may cause increased stomach acid secretion which can lead to ulcers. 
  The manifestations of stress are not limited to physical symptoms: you can also end up with poor concentration, vague anxiety of fear for no apparent reason, and periods of irritability followed by depression and lethargy. 


You cannot spend your life avoiding stress, and you should not try to. Stress is a normal and natural element in life, and many people find it enjoyable to use their stress to overcome physical, intellectual and social challenges. Extending yourselin this way helps to keep healthy, active and young as-long as you also know how to relax.


It is important to balance times of stress with periods of relaxation. Do something that takes your mind off your problems, such as gardening, walking, playing a sport, mediating or listing to soothing to music.
By learning to face each new challenge as it arises, and knowing how to switch off  before fatigue and frustration set in, you can use your stress to motivate you and make life more interesting and fulfilling.


Take care to include some of the following  foods in your diet when you are under stress, because viral nutrients are being used up more quickly.

B Vitamins: To release energy and to maintain a healthy nervous system. Found in green vegetables, potatoes, fresh fruit, wheatgerm, wholegrain cereals (such as brown rice), eggs, dairy products, yeast extract, sea food, lean meat, liver, kidney, poultry, pulses (peas, beans and lentils), nuts seeds and dried fruit.

Vitamin C: To help the body or resist infection and for wound healing. Found in fresh fruits, especially citrus fruits and blackcurrants, fruit juices and fresh vegetables.  

Zinc: For resistance to infection and for wound healing. Found in liver and rd meat, egg yolks, dairy produce, whole grain cereals and seafood - particularly oysters and other shellfish.

Complex carbohydrates: To boost energy and calm the mind. Found in bread, rice, pulses, oats, pasta and potatoes. These foods supply a steady stream of energy to the body, and also have a calming effect on the brain.


  • Take regular holidays.
  • Eat regular and healthy meals.
  • Avoid excessive amount of caffeine, alcohol and tobacco.
  • Take Regular Excersice.
  • Practice some form of relaxation technique such as yoga, meditation and deep breathing exercises.
  • Face up to work or relationship problems and do something to resolve them.
  • Learn to recognise your own threshold for stress, and do ot push yourself past it.
  • Conside Having a pet; stroking an animal can help you to reax.
  • Talk about your problems. A professional counsellor will be able to help you to take a objective view of your self, and put your problems into perspective. 
Danish Fareed
About Author: Danish Fareed
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