Tuesday, October 18, 2011

Dealing with Stress through Nutrition

When we are stressed our bodies have a hard time:
  1. Digesting
  2. Detoxing
  Digesting: Sometimes our bodies will hold weight when stressed so eating slowly and really chewing our food helps with digestion. Also our bodies do not absorb minerals and vitamins from our food as well when we are stressed because so much of the energy of the body is in flight or fight. Eating small amounts of protein throughout the day is good (hand full of almonds). Also liquid supplements are useful as smoothies with fruits and yogurt.
 Digestive Enzyme:
Helps digestion, bowel problems
Probiotics: Udo Super 8, healthy bacteria.
 Throne DigestionKit is also a good product.

  1. Any physical activity.
  2. Change the diet. Try supplementing with Omega 3 fatty acids, zinc, magnesium, possibly vitamin B6 and a few others.
  3. Massage.
  4. Walking at least 20 minutes a day. White blood cells make up your body's defense against illnesses and diseases. When your immune system works at its peak, foreign germs are instantly killed by the white blood cells before they infect the rest of the body. Certain diseases, stress, a poor diet and hereditary issues can lead to a low white blood cell count. Drink green tea. Green tea helps stimulate the production of white blood cells. Decaffeinated green tea is better for your body, and 1 or 2 cups a day should do the trick.
  5. Infrared saunas
Infrared Sauna:
    * Helps with weight loss
    * Improves your immune system
    * Improves your strength and vitality
    * Helps cure several skin diseases like eczema, psoriasis and acne
    * Strengthens the cardio-vascular system
    * Helps control your blood pressure
    * Detoxifies your body
    * Gives you more energy and relieves stress
    * Helps treat burns and scars
    * Relieves pain (joint pain, sore muscles, arthritis)
    * Helps control your cholesterol level
    * Helps treat bronchitis

Best foods for de-toxing:
All fresh vegetables. Vegetables thought to be particularly good detox foods include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables.
All forms of rice, including rice cakes, rice crackers and rice pasta. Brown rice is typically preferred.
Other Grains: Quinoa, amaranth, millet, and buckwheat can be used instead of rice. They can be purchased at a health food store or in some grocery stores.
Split yellow and green peas and lentils are easiest to digest and require the least soaking time. Other good options include kidney beans, pinto beans, mung beans, garbanzo beans (chickpeas) and adzuki beans.
Unsalted nuts or seeds can be sprinkled over salads or eaten as a snack. Good options include flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. Nut butters  cashew, almond. Extra-virgin olive oil is a preferred oil. Herbal teas, green tea.
Start each day with a warm glass of water with a slice of lemon.
Drink a minimum of 8 glasses of water per day, warm or room temperature.
Fish Oil: Udo’s (good brand) , essential fatty acid, omega 3,6,9
Helps change mood, calming effect, helps with focus
Avoid: Dairy Products: Milk, butter, cream cheese, sour cream, and other dairy products.
Wheat and products containing wheat, such as pasta and bread. 
All gluten-containing grains: wheat (including spelt, triticale, and kamut), rye, and barley. Food additives and preservatives and high-fat food.

Vitamins for Stress
 One effective method of stress relief management involves the use of vitamins. Taking in extra nutrients helps to ensure that the body will have adequate amounts in store to combat stress. Among the most important stress vitamins are the B-complex vitamins and the antioxidant vitamins.
B-complex vitamins are important in stress relief management because one of their primary roles in the body is to keep the nervous system functioning well.
Deficiencies of B-vitamins are associated with nerve problems and an increase in stress-related symptoms such as depression, anxiety and irritability. The B-complex vitamins work as a team, and supplements should include a balanced formula containing all of them.
 Antioxidant vitamins are important vitamins for stress. Vitamins E and C, both antioxidants, protect the body against free radical damage. When the body is under stress, more free radicals are produced, so extra antioxidants can be of great value in stress relief management. Antioxidants also help to strengthen the immune system, which can be compromised during stressful times.
 Nutritional supplements for stress relief management should contain more than vitamins. Several minerals and herbs are of value in combating the effects of stress as well. For example, the minerals magnesium and zinc are often depleted when a person is under stress, and supplements may help to replenish stores and alleviate stress-related symptoms. In addition, herbs can be used to treat a variety of stress-related conditions.
 Vitamin D is an andro-steriod and it affects serotonin levels, which means when we are not getting it we experience more anxiety, depression, irritability, and insomnia. It can also cause muscle fatigue.
 Along with a vitamin D deficiency, an iodine deficiency can cause depression, tiredness. low energy and headaches. I recommend IOSOL.

Eat Smaller, More Frequent Meal:
This will provide your body with a consistent supply of energy throughout the day and help you avoid feeling tired or overly hungry.

General Information: http://www.nutritionmd.org/makeover/index.html

We spent the last weekend in Montreal de-stressing and eating great food. Happy fall!


Carole Reid said...

You look very relaxed and happy in your photo! Thanks for the information.

Karen Wallace said...

Carole, You are welome! Hugs Karen

The Creative Beast said...

This is really helpful info Karen. Thank you so much for sharing it!

You look absolutely FABULOUS and happy in your picture - the good food is obviously doing wonders for you =-)

Karen Wallace said...

Monica, Thanks for your sweet comment. Hugs Karen


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