Stress Diet

In dealing with stress, the life style of the patient needs a complete overhaul.



He should be placed on an op¬timum diet and be encouraged to take regular exercise and adequate rest. If this is done, many diseases caused by stress can be eliminated.

Diet for Stress:

Diet plays an important role in the prevention and healing of stress-induced diseases. Certain foods associated with stress and anxiety should be scrupulous¬ly avoided. These foods are caffeine in coffee and many soft drinks, which causes nervousness, irritability and palpitation; salt which has been associated with heart disease; cigarettes which cause tension, irritability and sleeplessness and which have been linked with cancer and alcohol which depletes vitamins of the B group con¬sidered essential for reducing stress.

Certain nutrients are beneficial in relieving stress. These are vitamins A and B, minerals such as calcium, potassium and magnesium which reduce the feeling of ir¬ritability and anxiety. Vitamin A is found in green and yellow vegetables.



Some of the valuable sources of vitamin B are cashews, green leafy vegetables, yeast, sprouts and bananas.

An element of vitamin B-complex, pantothenic acid is especially important in preventing stress. It has a strong effect on the adrenal glands and the immune system and adequate amounts of this vitamin along with vitamin A can help prevent many of the changes caused by the stress.

Potassium deficiencies are associated with breathlessness, fatigue, insomnia and low blood sugar. Potassium is essential for healthy heart muscles. Nuts and whole grains are good sources of potassium. Calcium is a natural sedative. Deficiencies can cause fatigue, ner¬vousness and tension.



Dairy products, eggs, almonds and soyabeans are rich sources of calcium. Magnesium is known as nature's tranquiliser and is associated with the prevention of heart attacks. Deficiencies may lead to excitability, irritability, apprehension and emotional dis¬orders. Magnesium is also necessary for absorption of calcium and potassium and is found in many fruits, vegetables, seeds, date and prunes.

There are many foods, which help in meeting the demands of stress and should be taken regularly by the patients. These include yogurt, blackstrap molasses, seeds and sprouts. Yogurt is rich in vitamin A, D and B-complex. It relieves migraine, insomnia and cramps associated with menstruation. Blackstrap molasses, a byproduct of the sugar refining process, is rich in iron and B vitamins. It guards against anaemia and is good for heart diseases. Seeds such as alfalfa, sunflower and pumpkins and sprouts are rich in calcium and quite effective as diterrents of listlessness and anxiety. Steam cooked vegetables are best, as boiling causes many vitamins and minerals to be dispelled into the water.

Regular physical exercise plays an important role in the fight against stress. Exercise not only keeps the body physically and mentally fit, it also provides recreation and mental relaxation. Recreation and rest are also important. The patient should get a definite time for recreational activities. He should take a holiday at regular intervals. And above all, he should simplify his style of living to eliminate unnecessary stresses.

TREATMENT CHART FOR STRESS

A - DIET

Take optimum diet, consisting of seeds, nuts and grains, vegetables and fruits supplemented by milk, high quality unrefined vegetable oils and honey, on the following lines: -

1. Upon arising: A glass of lukewarm water with half a freshly squeezed lime and a teaspoon of honey.

2. Breakfast: Fresh fruit, few seeds or nuts, especially almonds, and a glass of milk, sweetened with honey.

3. Lunch: A bowl of freshly-prepared steamed vegetables,

4.



Mid-afternoon: A glass of fresh fruit or vegetable juice.

5. Dinner: A bowl of raw vegetable salad and sprouts, such as alfalfa and green gram beans, with limejuice and vegetable oil dressing, followed by a hot course, if desired.

6. Bedtime Snack: A glass of milk or one apple.

Important: Take frequent small meals rather than three large ones.

AVOID: Tea, coffee, soft drinks, salt, white flour, white sugar, all products made from sugar and white flour, refined foods, flesh foods, tobacco, alcohol and smoking.

Especially Beneficial: Yogurt, blackstrap molases, seeds and sprouts, steam cooked vegetables, vitamins A and S, calcium, potassium and magnesium.

B - OTHER MEASURES

1. Regular physical exercise and yogasanas.

2. Recreation, adequate rest and proper sleep.