Stress Relief Through Food and Good News!

There is going to be a lot of eating during this holiday season! Some of the eating will be pleasurable and festive but the majority is going to be intermingled with stress.

·        The stress of not having enough money or a job to purchase the gifts your children desire;

·        The stress of dealing with unexpected health challenges in our loved ones;

·        The stress of not having loved ones around anymore to celebrate the holidays;

·        The stress of not having a home to live in because the home was lost in this economy;

·        The stress of starting over whether it is a new job, new relationship, or relocation to a new city/state.

Yes, stress is all around us whether it is good or bad. But…How do we cope with it? One way I cope with stress is by remembering certain scriptures in the Bible which is good food for the soul!

Philippians 4:8

Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things.
When negative experiences and situations are coming at you, and when it seems overwhelming, then stop, take a deep breath and simply take time to focus on something lovely and good. Overcoming stress starts with the ability to control our thoughts. We need to focus on the positive, uplifting things of God.

1 Peter 5:10
But may the God of all grace, who called us to His eternal glory by Christ Jesus, after you have suffered a while, perfect, establish, strengthen, and settle you.
We go through stressful trials for a reason: God is working with us! He was working with Joseph when he was at the bottom of a well and when he was in an Egyptian prison. Joseph had a reason to be stressed out. When Daniel was in the lion's den, he, too, had a reason to be stressed out. When Shadrach, Meshach and Abed-Nego were facing their fiery trial, they also had a reason to be stressed out. But they kept going and obeying God. They faced their doubts and fears. They didn't collapse in self-pity and wonder why God was allowing this to happen to them. When you come to realize that there is a divine purpose for your trials, then the stress of dealing with them will diminish.

Now, wasn't that Good News?

The following article will help you to decide what to eat and what not to eat when experiencing stress:

Food – The best and worst medicine for stress

It has been proven that the major health disorder in the United States in stress. Nutritious food and simple deep breathing exercises are the simplest methods for stress relief.  They are cost effective, easily available and are without side effects. Foods that reduce stress act mainly by their vitamins and mineral contents.

Food and Stress Relief

The changes associated with stress are

• Increase in the stress hormones adrenaline and cortisol
• Increase in blood sugar and cholesterol
• Increase in the heart rate and blood pressure
• Increase in the respiration
• Accumulation of toxins like carbon dioxide and lactates
• Emotional changes due to alteration in the brain chemistry
• Gastro intestinal disorders like irritable bowel syndrome
• Suppression of immunity

The principle of stress management programs is to reverse all these changes. Among these changes the levels of the already increased hormones cannot be brought down. The stimulus which increases their production can be controlled. All the other changes can be reversed using various stress relief options. One of the simplest options is the dietary changes.

Food Items to be Avoided

Food items which aggravate the signs and symptoms are to be avoided; such as the following:

• Tea, coffee, cocoa
• Junk foods and fast foods
• Egg yolks
• Butter, cheese , shrimps and meat
• Coconut oil
• Beverages including soda, chocolate drinks and soft drinks.
• Sugar
• Alcohol

Tea, coffee, cocoa including chocolate drinks contain neuro-stimulators like, caffeine and Theo bromine. In stress the patients will be already anxious and further stimulation results in aggravation of anxiety and worsen sleeplessness.

Egg yolks contain high percentage of cholesterol and should be avoided in stress which itself increase the cholesterol levels. Butter, cheese, coconut oil, and meat are to be avoided for similar reasons.

Junk foods and fast foods are highly delicious food items are not balanced diets. They contain protein, fats and carbohydrates in inappropriate proportions and moreover they don't contain the essential vitamins and minerals. Stress needs more of energy, vitamins and minerals also but in a balanced proportion.

Beverages including soda and soft drinks contain 'empty calories' which are useless and they also don't contain vitamins and minerals. In stress there is accumulation of carbon dioxide and lactates resulting in a condition called acidosis which is detrimental to health. Sugar should be avoided in stress as the person will be already having increased blood glucose levels with a higher risk of getting diabetes.

Food Items to be Included
Researches show that vitamins like B complex, C and E along with minerals like manganese, selenium and zinc are helpful in relieving stress. The food items rich in these substances should be included. It is better to include plant sources of these essential nutrients.  
The food items beneficial are

• Fresh vegetables mainly green, yellow, orange and leafy vegetables
• Fresh fruits
• Soups
• Yogurts
• Fish
• Skimmed milk
• Herbal products

Fresh vegetables, fruits provide all vitamins and minerals. Green, yellow, orange vegetables like tomatoes, carrots are rich in vitamins for stress and minerals. Vegetables also contain more fiber content which is helpful in treating constipation and the loose stools associated Irritable bowel syndrome which is one of the long term effects of stress.

Yogurts provide minerals including calcium essential for proper nerve impulses and lacto bacillus which is essential for maintaining gut flora. More over yogurt neutralizes the acidity of peptic ulcer aggravated by stress. Skimmed milk contains less than 3% fat which is appropriate during stress. Milk also contains tryptophan which is essential for the synthesis of 5HTP or serotonin which is a mood stabilizer which helps in pacifying an anxious stressed person.

Sprouted grams provide all nutrients in a balanced and very importantly in an easily digestible and absorbable way. One should remember that stress affects digestion.

Fishes like Salmon and Tuna contain more of Omega-3 fatty acids which protect heart, from heart diseases which are precipitated by stress.

Whole wheat flour and yeasts provide B complex vitamins including pantothenic acid which is often described as an anti- stress vitamin. Vitamin C which is an anti oxidant is provided by fresh fruits, broccoli and potatoes. Magnesium which is a natural mood stabilizer and pacifier is found in cereals, spinach, pumpkin, and chocolates.

Herbal products such as Kava Kava, Valerian, Dandelion,, Chamomile, Passion flower relaxes both the mind and the body.

Meal Management

The meal management to tackle stress should be

• A heavier meal in the morning
• A lighter meal at night
• Salads before the meals
• Fruits as desserts at the end of the meal

The food that reduces stress has got a significant role in all stress management programs. A well balanced nutritious food as advised by the dietician and avoidance of unhealthy food can thus help in stress relief.

Watch the video below for more suggestions on foods to eat during stressful times!

References:

http://www.stressfocus.com/stress_focus_article/food-and-stress.htm

http://www.freebiblestudyguides.org/bible-answers/coping-with-stress.htm

What ways do you cope with stress? What type of foods do you like to eat when you are stressed? Share your comments.