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7/28/2019 Nutrition and Stress Management
1/17
Nutrition and Stress
Management
Shraddha Rajwaday
7/28/2019 Nutrition and Stress Management
2/17
Definition of Stress
Stress is difficult to define.
The concept of stress is ambiguous and remains fluid.
Shares similar meanings in biological and psychological
sciences. Stress can be a cause, an effect, or the process connecting the
two.
Stress is typically described as a negative concept.
Impacts Mental , Emotional and Physical health and well-being
Stress is ultimately perceived as a subjective experience.
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Stress and Motivation Relation
Stress is a normal human reaction to
challenges or threats.
Stress can be either positive or
negative.
Positive or "good stress or Eustress
helps us to overcome daily
challenges and accomplish things.
Difficult, Beyond Control, Unresolved,
Long duration situations result in bad
stress or "distress".
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Physical Symptoms of Stress
Headache/ Migraine
Chronic Fatigue
Insomnia
Increased heart rate
Lack of coordination
Recurrent infections
Muscle aches and pains
Shallow Breathing
Irritable Bowel
Increased Allergies
Ulcers
Nail biting /Grinding teeth
Blood sugar imbalance
Sudden weight changes
Blood pressure changes
Speech difficulties
Menstrual problems
Infertility
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Emotional Symptoms of Stress
Irritability
Impatience
Anger outbursts
Depression Withdrawal
Restlessness
Anxiety, Panic Attacks
Lack of interest
Reduced self-esteem
Changes in eating habits
Being critical Tendency to cry
Lack of Initiative
Weakened positive
emotional response
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Cognitive Symptoms of Stress
Forgetfulness
Preoccupation
Blurred vision
Reduced creativity
Lack of concentration
Diminished productivity
Lack of attention to detail
Attention deficit
Disorganized thought
Diminished sense of
meaning in life
Negative self-esteem
Negative evaluation of
experiences
Adjustment disorders.
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Coping with Stress
Behavioral Learning
Cognitive Reframing
Psychological Interventions
Lifestyle ManagementDIET MODIFICATIONS
REGULAR EXERCISE
QUALITY REST/ SLEEP
ALTERNATIVE THERAPY
RECREATION
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Why DIET Therapy Works?
DIET / FOOD REMEDIES
Improves Biological Balance
Safe, Natural, Flexible
Highly Effective
Lasting Benefits
Relatively Inexpensive
Assimilation is easy
Multifold positive effects
MEDICINES/ DRUGS
Symptomatic Relief
Usually Chemicals
Acts only on target system
Multiple Side effects
Cannot help in achieving
Optimal Health
Hazardous to Body
Ecosystem
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Principles of Diet Therapy
Balanced Diet
Tailor-made for Individual needs
Replenishing Stress-Buster Nutrients
Eliminating Food Stressors
Balancing Body Ecosystem
Achieving Optimal Health
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Eliminating Food Stressors
Say NO to Fad-diets, Crash and Starvation diets.
Eliminate of ready-to- eat, processed, convenience
foods.
Limit Sugar, Salt and refined Flour.
Eliminate foods with artificial colourings and
preservatives.
Limit intake of Caffeine, Alcohol.
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Nutrients That Fight Stress
Vitamin B Complex: Includes
Vitamin B1, B2, B3, B6, B12.
Vital in energy production,
proper nerve function,
alleviating stress. Milk and milk products, eggs,
fish, Peanuts, sunflower seeds,
Walnuts, unrefined whole
grains, rice bran, GLV .
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Nutrients That Fight Stress
Vitamin C: It is an excellent
antioxidant and abundantly found
in AMLA ( Indian Gooseberry).
Sources of this vitamin are Guava,
Capsicum, Cabbage, Drumstick
leaves, Broccoli, Brussels sprouts,
All citrus fruits and Kiwi.
Pantothenic acid( B5) : Major role
in making stress relieving
hormones & energy production.
Sources are Whole grains, nuts,
molasses, organ meats, green
leafy vegetables, dairy products.
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Nutrients That Fight Stress
Beta Carotene: It is the precursor
of Vitamin A and a powerful
antioxidant as well.
It is found in green leafy
vegetables, carrots, apricots,
pumpkin, musk melons and
papaya.
Vitamin E: Powerful Antioxidant
Works with Selenium to reduce
stress and stop ageing.
Eliminates Body Toxins and
promotes neurological health.
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Nutrients That Fight Stress
Magnesium: Important for bone
health, calms the nervous system,
regulates heartbeat, strengthens
digestion, regulates thyroid
function.
Sources :GLV, Betel leaves,
almonds, legumes, Coconut,
Sesame seeds, Walnuts , figs,
Apples, Broccoli, Corn
Zinc: Useful in fighting stress.
Sources are legumes and pulses,
nuts and oil seeds, coconut,
mushrooms and Soybean.
Animal sources of zinc are eggyolks, clamps, oysters and fish.
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Nutrients That Fight Stress
Chromium: Essential micro
nutrient, Fights fatigue and
increase energy levels.
Found in Betel leaves, almonds,
dry ginger, poppy seeds, walnuts,
sesame seeds, Raw wheat germ,
meat, shell fish and clamps.
Selenium: Trace element, works
in combination with Vitamin E.
Eliminating toxins, Promotes
energy production, increases
immunity, Slows down Ageing.
Sources are nuts and oil seeds,
wheat germ and onions.
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Summing Up
Stress is Natural, Unavoidable and No 1 Killer Today.
Affects all the body systems , accelerates Degenration
&.Breakdown.
Drug therapy can never be an answer to Stress.
Stress has to be Managed and Fought with.
Behavioral Learning, Cognitive Reframing, Psychological
Interventions are important.
Diet Make-over and Optimal Nutrition Plan can AlmostAlways Reverse Harmful effects, Combat And Manage Stress.
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Happy Eating !
Healthy Living !!
Shraddha Rajwaday