"The doctor of the future will no longer treat the human frame with drugs but rather will cure and prevent disease with nutrition"

Thomas Edison
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De-stress and cope with stress

We all talk about stress, but we are not always clear about what it is. This is because stress comes from both the good and the bad things that happen to us. If we did not feel any stress, we would not be alive! Stress becomes a problem when we are not sure how to handle an event or a situation. Then worry sets in, and we feel “stressed.” It is how you think about and react to certain events that determine whether you find them stressful or fairly easy to deal with. Your reaction to stress can affect your mental and physical health; so it is important for you to learn how to deal effectively with stress as it occurs.

How to de-stress

Because each of us is different, there is no one “correct” way to de-stress. However, there are a number of different things that can be done as long term and short term solutions to reducing stress:

  • Identify your problems. Is your job, your relationship with someone, or money worries causing you stress? Are unimportant, surface problems masking real, deeper ones? Once you are fairly sure you know what the problem is, you can do something about it.
  • Solve your problems. Start thinking about solutions. What can you do, and what will be the consequences? Should you be looking for a less stressful job? Do you need marriage counselling or to talk to a financial expert about money management? What will happen if you do nothing? If you follow this problem-solving strategy, you should be able to make some changes to take the pressure off yourself.
  • Talk about your problems. Friends and family members may not realise that you are having a hard time. Once they understand, they may be helpful in two ways: first, by just listening to you vent your feelings and second, by suggesting solutions to your problems. If you need to talk with someone outside your own circle of friends and relatives, your family doctor may be able to refer you to a mental health counsellor.
  • Learn about stress management. There are many helpful books, films, videos and courses to help you cope with stress. There are also counsellors who specialise in stress; ask your family doctor for a referral to one.
  • Make decisions. Not making them causes worry and, therefore, stress.
  • Avoid putting things off. Make a weekly schedule, including leisure activities as well as chores. Plan and prioritise. Do not feel guilty about taking time for yourself.
  • Delegate. Get others to do tasks that they can handle so that you are not trying to do everything by yourself.
  • Reduce tension. Physical activity can be a great stress reducer. Go for a walk, take up a sport, dig in the garden, clean the house. You may find it helpful to learn some relaxation exercises like breathing or stretching exercises using yoga or pilates.
  • Take your mind off your problems. You may be able to get rid of stressful feelings temporarily by getting busy. If you get involved in hobbies, sports or work, you can give yourself a “mental holiday” from your stress..
  • Learn to say no. “I cannot give you the formula for success, but I can give you the formula for failure which is: try to please everybody” (Herbert Bayard Swope).
  • Do something fun and enjoyable. Learn to laugh again; try not to take life too seriously.
  • Think positively.
  • Take breaks. Never miss a lunch break or any other breaks you are entitled to by law. It doesn’t matter if you have been given something last minute you are entitled to breaks. You will also work much more effectively taking your breaks.
  • Breathe. Take a deep breath, slowly breath in, notice if you are holding any part of your body tense and let that tension go as you breathe out. Become conscious of your breathing.
  • Cognitive Behaviour Therapy. This has shown to a very effective mode of treatment for chronic anxiety and stress. For more information on this therapy see http://www.icbt.ie/.
  • Aromatherapy. Research has shown that lavender produces slight calming, soothing, and sedative effects when its scent is inhaled. Add to baths or place in your bedroom to improve sleep quality and promote relaxation.

The best way to cope with stress is to prevent it, how often do we tell ourselves we can’t do something and then give up without an attempt? How often do we worry about something that really isn’t our problem? Remember, it is impossible to have a completely stress-free life. Avoid getting to the stage of stress where your energy stores are drained leading to chronic stress.

Foods to include in the diet

  • Green vegetables – broccoli, kale, spinach etc are powerhouses of vitamins that help replenish our bodies in times of stress. They contain potassium, which is good for calming our nerves. Fresh fruit and vegetables (preferably organic) not only supply valuable vitamins and minerals but are rich in compounds called flavenoids, many of which scavenge and neutralise dangerous free radicals which occur when the body is stressed.
  • Blueberries and oranges are very high in vitamin C which has been shown to give the body added reserves to help it deal with high levels of stress. Dried apricots are high in magnesium which is a stress buster. Magnesium is a natural muscle relaxant.
  • Wholegrains including bulger wheat, quinoa, oats and brown rice contain plenty of B vitamins and also supply serotonin producing carbohydrates that do not spike blood sugar levels. They also contain plenty of healthy fibre.
  • Tryptophan rich foods – turkey, chicken, almonds, ricotta cheese, cottage cheese and bananas. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. L-Tryptophan has a documented calming effect.
  • Drink at least two litres of water a day which keeps nerves steady by keeping you hydrated.
  • Teas: sitting down and inhaling the aroma and sipping tea can have a calming effect. Examples are mint, chamomile or lavender.
  • Herbs for stress: passiflora, avena sativa, valerian by Alfred Vogel.

Foods to avoid/eliminate from the diet

  • Avoid processed foods that create stress on body systems, such as artificial sweeteners, preservatives, soft drinks, chocolate, fried foods, junk foods and white flour products. They rob the body of vitamins and minerals and as they contain no fibre our body has to work harder to eliminate them.
  • Sugar – refined sugar is nothing but calories with zero nutrients, it gives a temporary energy boost.
  • Limit your intake of caffeine, avoid alcohol. Caffeine contributes to nervousness and can disrupt sleep patterns. Avoid alcohol, tobacco and mood altering drugs. These substances may offer temporary relief from stress but they do nothing to really address the problem and cause the body to release stress hormones like cortisol. Excess alcohol lowers serotonin in the brain needed for sleep and mood regulation. It depletes vitamins B6, Folic Acid needed to help us cope with stress.

More reading

Still In The Storm – How to Manage Your Stress and Achieve Balance in Life by Dr Ann Williamson.
Ten Simple Solutions to Stress – How to tame Tension and Start Enjoying Your Life by Claire Michael Wheeler

Useful links

International Stress Management Association UK – http://www.isma.org.uk/
Chopra – The Harmful effects of chronic stress – https://chopra.com/

Posted on February 2, 2023 in Blog, Healthy Eating, News, Research.

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