Tips to Combat Stress and Anxiety
Being tensed or worried can be helpful when it motivates you to take
action and solve a problem. But if it becomes a habit to always
remain worried and think negative for every situation then worry
becomes a problem of its own. Unrealistic doubts and fears are
paralyzing, not motivating or productive.
When the stress and worries of life starts getting worse affecting
your routine life and health, then it becomes a matter of concern.
Psychological, medical and nutritional support may help a person to
recover but ultimately it’s all about the person to address self
realization and self help strategy that will help him/her to get out
of the stress and worries of life.
When we experience stress too often, our autonomic nervous system
becomes too tired to cope up with the situation and to activate the
relaxation response. This can eventually lead to health problems
such as high blood pressure, irritable bowel syndrome, insomnia, and
depression to name just a few.
Some people take up smoking, drinking, using pills, overeating or
under eating, withdrawal from situations and people, and watching
television as their way of dealing with stress, but they might end
up making the situation more worse and the treatment more complex.
Managing stress is all about taking care of your thoughts, your
emotions, your schedule, your environment, and the way you deal with
problems. The ultimate goal is to have a balanced life, with time
for work, relationships, relaxation, and fun – plus the capability
to hold up the pressure and meet challenges of life and work. In
fact, the simple realization that you’re in control of your life is
the foundation of stress management.
To identify your true sources of stress, look closely at your
habits, attitude, and excuses.
Relaxation techniques like meditation and medical and psychological
treatment will help you to move out of stressful situation and avoid
developing any depression. Dietary modifications may also help you
to reduce your stress.
Dietary Tips to Combat Stress:
1. Eat variety of foods including whole grain cereals, whole fruits
and vegetables so as to get good amount of phytochemicals and
antioxidants to stay disease free.
2. Eat foods rich in folic acid like green leafy vegetables, citrus
fruits, other colored vegetables and fruits because folic acid is
required for the synthesis of serotonin, a relaxing neurotransmitter
that prevents the feeling of depression and anxiety.
3. Eat good quality proteins like milk, eggs, tofu and lean meat to
provide the amino acid tyrosine to your body which will contribute
to the chemicals dopamine and epinephrine which prepares our body to
react in a particular situation hence play an important role in
4. Eat nuts like almonds, walnuts and pistachios and avocadoes and
fish liver oils to get good dose of vitamin E and monounsaturated
fats that will detoxify your body, keep the blood pressure down and
your heart healthy.
5. Take vitamins and mineral supplementation if required after
consulting the doctor.
6. Enjoy sipping green or herbal tea to get a healthy boost.
7. Avoid smoking, drinking or intake of caffeine in any form.
Other Measures for Stress Management may include:
• Aerobic workouts or swimming
• Fun activities with kids like playing outdoors or enjoy some
• Leisure activities like gardening, music therapy, etc may also be
relaxing for some.
Since everyone has a unique response to stress, there is no one
solution for stress management. For your stress situation, try
experimenting the ways mentioned and identify the best stress buster
for you. Think positive and live life to the fullest.
Compiled By: India Diets Team
protein at every meal, including breakfast.
Eliminate wheat- and flour-based products for the time being.
Reduce starch to one portion a day, and don't eat that portion during your
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk.