Top 10 Foods to Fight Stress

It is a known fact that (unmanaged) stress can cause your blood glucose to rise, which, over time, can gradually destroy your body and your health.

The good news is that you can control your blood glucose and limit the damage to your body caused by living a stressful life.

How? By simply embracing a superior nutritional program such as the Death to Diabetes Nutritional Program.

Although this program was designed to address your diabetes, it also reduces the impact of stress on your body and your overall health.

Some "anti-stress" foods that you can add to your daily diet to combat stress and relieve the effects of stress on your health include: almonds, asparagus, avocado, bison, blueberries, cantaloupe, cottage cheese, oranges, wild salmon, spinach, sunflower seeds, sushi and walnuts.

Almonds.  Thanks to being high vitamin E, vitamin B2 and magnesium, almonds can help bolster your immune system when you're stressed, reported Women's Health. Just a quarter cup of almonds each day does the trick.

A report published in the American Journal of Clinical Nutrition found that adults who incorporated nuts into their diets helped them with their stress. A review of 31 studies about eating nuts found that people who added nuts to their diets and who replaced other foods with nuts lost more weight (an average 1.4 pounds more) and reduced their waist sizes by more than half an inch.

The nutrients in several types of nuts can help protect your body against the damaging physical effects of being stressed out. So, have a little snack and eat a handful of almonds instead of eating a granola bar.

Tip 1: For variety, spread some almond butter on fruit slices or whole grain crackers.

Tip 2: Avoid roasted or salted almonds -- instead eat raw, organic almonds.

Asparagus. This amazing green vegetable is an excellent anti stress food, a natural source of folic acid, which is an important chemical that helps to balance your mood and block the hormones produced when we are stressed out.

Tip: Sauté some asparagus tips for a tasty omelet. Go with steamed or grilled spears as a side vegetable for meat, fish or poultry. Snack on some steamed spears by dipping in some dressing.

Avocado. We need B vitamins for healthy nerves and brain cells, and feelings of anxiety may be rooted in a B vitamin deficiency. Avocados are rich in stress-relieving B vitamins. Bonus: They're also high in monounsaturated fat and potassium, which help lower blood pressure.

Tip: Next time stress has you reaching for a pint of full-fat ice cream, opt for a non-dairy DIY version made with avocado blended with a ripe banana, vanilla extract, nut milk, and stevia. Freeze, then chill-out.

Bananas. This fruit is rich in vitamin B, an important nutrient to keep stress hormones and blood pressure levels under control even in the most stressful situations.

Please Note: Avoid bananas if you're diabetic unless you have stabilized your blood glucose levels for at least 3 months following our Death to Diabetes program.

Tip: Don't eat the banana by itself. Instead, eat the banana with a handful of nuts to offset the potential blood sugar spike caused by the banana.

Bison. Rich in iron, vitamin B, selenium, niacin, and zinc, bison (and free-range beef) can be part of an excellent meal after a stressful day. Bison is loaded with Vitamin B12, a co-factor of energy production).

Note: The healthy gut bacteria in your body does not manufacture enough Vitamin B12 to meet your overall needs, but Vitamin B12 is abundant in bison meat.

Blueberries. This great low calorie product is rich in antioxidants, fiber and vitamin C, all of which effectively help us fight against stresses. When we’re stressed, our bodies need vitamin C and antioxidants to help repair and protect cells.

James Joseph, PhD, lead scientist in the Laboratory of Neuroscience at the USDA Human Nutrition Research Center on Aging at Tufts University calls blueberries the "brain berry". Dr. Joseph’s claim was made with the publication of his landmark blueberry research.

This has since been bolstered by animal studies demonstrating that daily consumption of modest amounts of blueberries dramatically slows impairments in memory and motor coordination that normally accompany aging.

Moreover, a wealth of exciting new research clearly establishes that in addition to promoting brain health, this long-prized native North American fruit—whether consumed fresh, frozen, canned, or as an extract—may help with reducing the negative effects of stress on our health along with a range of other diverse health benefits.

Tip: Blueberries may seem small, but just a handful pack a powerful punch of antioxidants and vitamin C, making them mighty stress-busters. While blueberries are tasty all by themselves, freeze them for a cold berry snack, or add them to a serving of yogurt or high-fiber cereal.

Cantaloupe is an excellent source of vitamin C, which is crucial in combating stress. In fact, prolonged periods of stress deplete levels of vitamin C in the adrenal glands, so it's important to consume foods that contain high levels of it.

Cottage cheese. This type of cheese is very rich in proteins, calcium, as well as vitamins B2 and B12, which assist in banishing such symptoms of stresses as anxiety and restlessness. Since cottage cheese is a good source of vitamins B2 and B12, mixing it with cantaloupe for breakfast or a midday snack will help you banish your feelings of anxiety.

Dark chocolate. It is known as one of the best anti-stress foods which is packed with flavonoids with amazing relaxing properties. Phenethylamine is another very important natural substance which can be found in dark chocolate. This chemical enhances our mood and makes us feel relaxed too. In addition to this, studies have shown that regular consumption of dark chocolate in small doses is linked to lower levels of cortisol, known also as the stress hormone.

High in flavonoids, which are lauded for their relaxing properties (lemon balm and chamomile tea are other excellent sources), dark chocolate also contains phenethylamine, a chemical that enhances your mood. The darker the chocolate, the more healthful substances you’re being paid in your diet, so look for bars that are at least 70 percent cacao.

Researchers found that eating the equivalent of one mean-sized dark chocolate candy bar (1.4 ounces) each day for two weeks reduced levels of the stress hormone cortisol as well as the “fight-or-flight” hormones known as catecholamines in highly stressed people.

Oranges. Oranges have high vitamin-C content. Vitamin C is an antioxidant that fights the free radicals that get unhindered when you’re stressed. It also lessens symptoms and shortens the duration of colds, which may be brought on by stress. Other excellent sources of Vitamin C include kiwi fruit and strawberries.

Tip: For a quick burst of vitamin C, simply eat a whole orange. But, avoid bottled orange juice.

Salmon. This is one of the best natural sources of Omega 3 fatty acids are reported to be an excellent food to slow down production of hormones adrenaline and cortisol, associated with increased levels  of stresses. Also, good amounts of Omega 3 acids in our body can help boost serotonin levels making us feel more happy and content.

Research shows that omega-3 fatty acids-overflowing in fish like wild salmon-can help back stress symptoms by boosting serotonin levels, and that an omega-3-rich diet can also help suppress the production of the anxiety hormones cortisol and adrenaline.

Tip: Avoid farmed salmon -- instead eat wild salmon.

Spinach. Leafy greens may not be your idea of comfort food, but spinach can have a comforting effect. Spinach is packed with magnesium, the mineral that helps regulate cortisol levels and promote feelings of well-being.

Tip: Add some spinach in your morning eggs (or smoothie), swap for lettuce in your sandwich, have a salad, steam it as a side dish,or drop a handful of leaves into your soup.

Sunflower Seeds: A excellent fund of folate, which helps your body produce a pleasure-inducing brain chemical called dopamine. Low levels of zinc are common among those suffering from stress. It is elemental for boosting the immunelogic and fighting infections.

Sushi. Aside from the benefits of fish described on the first page, the seaweed in maki (rolls) also has anxiety-fighting properties. It is packed with stress-relieving magnesium, as well as pantothenic acid and vitamin B2 (riboflavin).

Pantothenic acid is crucial, as it contributes to the health of the adrenal glands, which play a vital role in stress management. In times of stress, a deficiency in pantothenic acid can lead to feelings of anxiety and increased vulnerability to infection, illness and chronic fatigue.

Walnuts: They’ve been shown to help lower blood pressure, which is critical for those whose hearts are by now working overtime thanks to high adrenaline levels. In fact, research so strongly backs their health repayment that the U.S. Food and Drug Administration goes so far as to recommend 1-1/2 oz per day (Eat raw, organic walnuts, 1/4 cup daily).

A recent study looked at nuts rich in alpha-linolenic acid, like walnuts, and found that they had a heart-protective benefit during times of acute stress -- which are known to cause cardiovascular strain.

Breakfast. Almost every other person has a practice of regularly skipping breakfast. Why do we do this? Sometimes we sleep too long and have no time for breakfast before leaving the house. Some people believe that skipping breakfast can help in weight loss, but this idea is absolutely incorrect. Breakfast is the most important meal of the day and skipping breakfast does not lead to anything positive.

Skipping breakfast or eating a poor breakfast leads to substantially heightened stress levels and given the role of stress in the deterioration of problem solving and concentration, eating a healthy breakfast has profound implications for everyone, adults and children alike.

So, if you're going to eat breakfast, then, eat a properly-balanced meal (such as the Death to Diabetes Super Breakfast protocol) in order to reap the benefits of breakfast and ensure optimum health.

Moreover, according to famous British expert nutritionists Professor Tanya Byron and Amanda Ursell, who recently published their Kingsmill Breakfast Report, eating a healthy breakfast can help us to reduce negative effects of our daily stresses.

Other Anti-stress Foods. Other foods that help to fight stress include: avocados, chamomile tea, oysters, Swiss chard, turkey.

Note: For more details about how to manage stress, read Chapter 13 of the Death to Diabetes book or read the How to Reduce Stress ebook. 

How to Manage Stress

Whether you admit it or not, stress is a part of everyday life. 

Whether you are at school, at the office, or just about anywhere, you are forced to deal with people and the environment. 

Hence, the types of stress is closely associated with its cause. 

And because your physical body is closely connected to your emotional and mental state, you will notice some connection to their effects when you begin to experience stress. 

This is also the reason why it is important to combat the cause of stress since it affects several vital aspects of your body in order to function.

The Top 2 Problems That Cause Stress

Although there are hundreds of problems that cause stress, two of the top problems that cause stress in our lives are:
1. Health problems
2. Financial problems

And, given that most people will experience health and financial problems at some point in our lives, it is not realistic to think that you can avoid stress completely.

Instead it is better to look at strategies that can help you deal with health and financial problems and, as a result, reduce the stress in your life.

Stress Due To Health Problems: There is nothing more stressful than fighting a disease like diabetes, heart disease, cancer, etc. To deal with this kind of stress, you need to make sure that you eat healthy, exercise daily and that you get enough rest and sleep. It also helps if you have a support system, i.e. family members, a friend, clergy, health coach, doctor, etc.

Concerning health problems, you should educate yourself about healthy foods and how to eat balanced meals (i.e. DTD super meals). These types of meals will provide your body and its cells with the proper nutrients to prevent and fight most diseases -- so that you can prevent stress from causing damage to your body.

Note: During the past several years, more and more people have learned how to use the Internet and its platforms (i.e. Google, YouTube) to educate themselves about proper nutrition and how to eat healthier to fight diseases such as Type 2 diabetes.

Stress Due To Financial Problems: Not having enough money to pay the bills or being unemployed is very stressful, especially given the recent problems with the economy and the "real" unemployment rate. It is important that we look for alternative ways to increase the income for our family.

Concerning financial problems, you should educate yourself about financial  budgeting, savings, investments, 401Ks, IRAs, the stock market, economics and small business/marketing; and, how to start your own home business without requiring any major capital. By finding alternative ways to increase your family income, you can prevent the stress from not having enough money to live and handle the expenses for unforeseen events, i.e. flooded basement, hospital stay, car problems, loss of job, etc.

Note: During the past several years, more and more people have learned that the same Internet that helped them learn how to eat better and fight disease can be used to help them improve their financial situation and live a higher quality of life. Examples include: selling health products, providing advice to help people (i.e. health coaching), writing and selling your own book; fixing cars; cleaning houses (i.e. maid service); repairing houses, etc.

Unfortunately, most people don't start their own business for 4 major reasons: (1) they don't have the time or money; (2) they don't know how or lack the interest; (3) they tried in the past and failed; and (4) they don't need the extra money.

But, with the advancements of technology in today's information age, that is all changing now -- lack of time, money, interest, etc. should no longer be barriers to your financial success. (This will be discussed in more detail in a future post).

In the meantime, here are some ideas to help you deal with stress in your life:
-- Help a friend

-- Go for a ride
-- Visit the mall
-- Eat a healthy breakfast

-- Tour a museum
-- Take a walk in nature
-- Write in your journal

-- Talk with a close friend

-- Take a bubble bath
-- Get a massage
-- Read a good book
-- Go to the movies
-- Laugh!
-- Volunteer
-- Start your own home business*

 

*Note: For more information about how to start your own home business, refer to a future post or refer to the DTD website at:

http://www.deathtodiabetes.com/Start_a_Business.html

Types and Causes of Stress 
Here are some of the most common sources of stress that must be dealt with on an everyday basis.

Internal Stress: There are times when you constantly worry about certain events without having enough control to determine its outcome. Internal stress is also one of those kinds of stress that needs to be addressed quickly. Most of the source of stress is rooted in the person’s mind, which makes it difficult to manage and would entail more work to get rid of. Oftentimes, people suffering from internal stress subconsciously puts themselves in stressful situations or feel stressed out about things that aren’t stressful to begin with.

Survival Stress: This type of stress deals with the danger, mostly physical, that an individual is subjected to. It can be prompted by an attack made by either human or animal that could potentially hurt you in the process. Therefore, your body releases this burst of energy that you need to utilize to respond quickly about the situation at hand whether to confront it or escape from it.

Environmental Stress: This type of stress is your body’s way of responding to changes or activities in your environment that could produce stress, such as extreme levels of noise or pressure from work. As compared to the other types of stress already mentioned above, this one is a lot easier to deal with. The best way to get started combating this stress type is to determine the source. Once you have identified the source of environmental stress, find a way to avoid them.

Stress Due To Work and Fatigue: Another common type of stress and probably the most prevalent. This one though does not happen in an instant, but rather builds up over time. When you are spending too much time working or forced to deal with excessive amount of work, then it can take its toll on your body. To deal with work stress, you need to make sure you have enough rest and relaxation in between so your body can recover from the tremendous amount of work. There are relaxation methods that you can apply in order to find relief from stress.

Tips for How to Manage Stress in Your Life

Stress Management: Learn to Control What You Can
It’s not realistic to think you can avoid stress completely. There are some things over which you don’t have complete control: roofs occasionally leak, jobs can be a hassle, relationships can end and investments sometimes go down in value.

Worrying about things you have no or limited control over is not your best strategy for your overall health or for managing your diabetes. Instead, focus on managing your response to these kinds of events. You have the ability to control your attitude, help calm your bodily reactions to stress and make sound choices. The goal is to mobilize the available resources to help you cope with stress in a healthy manner.

In addition, ensure that you eat balanced meals such as the DTD super meals. These types of meals will provide your body and its cells with the proper nutrients so that you can handle stress and prevent stress from causing damage to your body. 

Manage What You Can Control

The all-important first step is to distinguish between those parts of your stress that you have some measure of control over and those you don’t. You want to focus your energy on the areas over which you have some control.

For example, you cannot change the fact that your boss is a dimwit but you can choose how you respond to him. Spend your limited time and energy on trying to make the situation better instead of being anxious about the current state.

Examine Your Coping Style

Why does one person faced with diabetes rise to the challenge while another person struggles with continual feelings of failure? It often has a lot to do with coping style. Many people have what’s called “learned helplessness.” They respond to adversity in a passive manner believing that fate will inevitably have its way. 

But this coping style usually fails to see the many choices that are actually available. If you are prone to learned helplessness, start asking yourself what choices you have that could change your situation? Write them down. Be proactive. Diabetes doesn’t have to control your life.

Choose to Enrich Your Life

In our fast-paced society, many people never give themselves a chance to fully recharge their physical, mental and emotional reserves. As a result, our minds and bodies stay tightly wound and increasingly stressed with each passing day. 

Instead of trying to distract yourself from these stressors by plopping in front of the television or going out to eat, do something that you find truly enriching, i.e. help a friend, visit the mall, write in your journal, read a good book, become a community volunteer, etc.

Use Exercise Techniques to Manage Your Stress

Regular practice of the following exercise disciplines will immediately help you reduce your stress level, and, over time, bring your glucose levels down as well:

Diaphragmatic breathing. In a sitting or lying position, breathe in through your nose, pulling the air deeply into your lungs until you feel your lower abdomen begin to extend. Take in as much air as you can. Hold it for a count of five and then slowly exhale through your mouth. Do this several times.

Progressive relaxation. In a lying position, tense one muscle group (calves, for example) for a slow count of 10 while keeping the rest of your body relaxed. Stop tensing that muscle and relax for a few seconds. Then move to the next muscle group (thighs) and repeat. Progressively work your way through the entire body. This exercise is great to help bleed out the tension in muscles before sleeping.

Exercise. Find an aerobic activity (running, walking, swimming, cycling, water exercise, Tai chi, dancing, etc.) that you enjoy and participate in it regularly. Exercise is one of the best ways to release tension and keep your blood sugar in check. 

Food for Thought: There is a fine line between denial and faith: Denial is believing you can’t win the battle against the disease because of all the facts. Faith is believing that you can win the battle despite all of the facts.

How Stress Impacts Your Health

It is estimated that 90% of diseases are caused by stress. If we can get a handle on the stress that affects our lives, we might be able to live longer, healthier, happier lives.

Merriam-Webster defines stress as: "a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation; a state resulting from a stress: one of bodily or mental tension resulting from factors that tend to alter an existent equilibrium".

Stress can be a positive force that keeps us alert, ready to avoid or handle danger or meet deadlines. It can also enhance our emotional intelligence and creative capabilities. 

But, stress can also be a negative force that weakens our immune system and makes us susceptible for multiple diseases and health problems.

Stress can come from your external environment, your inner thoughts and your body itself.

During a 'fight or flight' instance, the body releases stress hormones to allow a burst of strength and endurance. For example, your heart speeds up, your breathing quickens, your muscles tense, digestion stops, and blood flow to your muscles and brain increase up to 400%.

When you are under stress, the 'fight or flight' hormones still flood your system, and after repeated instances, this reaction can harm your physical, mental and emotional health.

Stress is known to build up and when symptoms start to surface, it's the body's way of getting our attention to do something about it.

Stress can impact almost any part of your body, depending on which part of your body is the weakest and the most susceptible to disease.

Constant stress over a long period of time can break down your body and weaken your immune system. This, in turn, can create major biochemical/hormonal imbalances and cause damage to major organs, making you susceptible to a variety of diseases and health issues, i.e. headaches, indigestion, allergies, high blood pressure, weight gain, heart attacks, strokes, diabetes, heart disease, cancer, depression, and autoimmune diseases.

In addition to the physical and biochemical impacts, stress can impact you emotionally. If you're under a lot of stress, this can cause you to be more impatient with others, more angry, more unhappy, more anxious, more negative about life, etc. And, these negative emotions trigger your body to release stress hormones like cortisol and norepinephrine, which, in turn, can negatively affect your health.

Stress Indicators
You may notice one or more of these signs when your body is under a lot of stress:

• Anger
• Anxiety disorders (OCD, panic attacks)
• Arthritis
• Asthma
• Cancer
• Chemical dependence (drugs, alcohol, nicotine)
• Chest pain
• Chronic fatigue
• Circulatory system problems (feeling cold, or hot and sweating)
• Cold / flu
• Depression
• Diabetes (High blood sugar levels)
• Dizziness, light-headedness
• Eating disorders
• Exhaustion
• Hair loss
• Headaches / migraines
• Heart disease (heart attack, stroke)
• High blood pressure
• Hormonal changes
• Immune system disorders (a compromised immune system can lead to the majority of all diseases - the immune system is the most important factor in overall health)
• Infertility
• Interleukin-6 (high levels of this immune system protein have been associated with diseases such as cancer, diabetes, infections, heart disease, osteoporosis and rheumatoid arthritis).
• Loss of energy and motivation
• Memory lapses
• Menstrual irregularity
• Mood swings
• Muscle aches and pains
• Nervous system
• Nightmares
• Post traumatic stress disorder (flashbacks, re-living traumatic events)
• Sexual dysfunction
• Skin conditions (breakouts, rashes, cold sores)
• Sleep disturbances
• Speaking and swallowing difficulty
• Stomach distress (nausea, indigestion, ulcers, constipation, diarrhea)
• TMJ (Temporomandibular joint and muscle disorders are problems or symptoms of the chewing muscles and joints that connect your lower jaw to your skull).
• Weight gain /obesity
• Weight loss (unwanted)

Note: How to manage stress will be discussed in a future post.