Health, wellbeing

1. Health, Wellness & Nutrition Factsheet
Claire Sandelands, Corporate Learning
Consultants Ltd.
Stress
How your body reacts to stress
When you are faced with a stressful situation
your body produces the stress hormones of
adrenaline and cortisol. These make your
heart beat faster and pump blood around your body, putting it on red alert. It
prepares your body for “flight or fight”, for running away or combat when you
are under threat.
When you are feeling stressed:
 Adrenaline is released, raising your blood pressure. This can lead to
anxiety, insomnia and irritability.
 The liver releases energy stored as glycogen, increasing blood-sugar
and cholesterol levels.
 Breathing speeds up, increasing the metabolic rate and causing
hyperventilation and palpitations.
 Muscles tense, increasing the production of lactic acid and leading to
muscular aches and pains, including headaches and back pain.
Constant pressure means that the nervous system cannot calm down enough
to re-establish the body’s normal balance. You become “stressed out”
because your body can’t relax.
Tell-tale signs of stress
These are:
 Not being able to sleep properly.
 Poor concentration and increased
irritability.
 Drinking excess caffeine or alcohol and
smoking more.
 An inability to make decisions and feeling
frustrated by this.
 Palpitations, a lump in the throat, dry
mouth and a slight tremor in the hands.
 Never being able to sit down and relax.
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2. Learn to cope
In order to cope with stress:
 Manage your time effectively. Prioritize your day and do the important
jobs first. Don’t put off unpleasant tasks – dot hem first – as avoidance
causes a great deal of stress.
 A lot of stress is caused by not wanting to let people down. As a result
we take on more than we can manage. We need to be realistic and
know our limitations. We need to learn to say “no”.
 Take time to discover what is worrying you. Try to change your
thoughts and behaviour to reduce it.
 Accept the things you can’t change. It isn’t always possible to change a
difficult situation. Sometimes we need to recognize and accept things
the way they are.
 Take time out. You will perform more effectively at work after a short
break of, say 10 to 15 minutes.
 Make time to meet friends. Our time with friends helps us to relax and
have a good laugh. It boosts the immune system which is often
depleted during times of stress.
 Think positively. Talk over your problems with someone else. Don’t let
things get out of proportion. Talking with a friend, colleague or family
member can help us see things from a different perspective.
Eat well
Your body loses its reserves of vitamin
B, vitamin C and zinc rapidly when you
are under pressure. Good nutrition is a
very effective way to cope with stress.
Increase your intake of green
vegetables and fruit to replace vitamin
B. Eat citrus fruits and drink cranberry
juice to replace vitamin C. Being low in
vitamin C can lead to lethargy. Great
sources of zinc are pumpkin seeds, sesame seeds, red meat and dairy
produce. Try to avoid alcohol, nicotine and caffeine.
Stay active
Exercise is important in combating stress. It helps burn off the effects of the
adrenaline rush. It can also take your mind off your anxieties and worries.
Exercise also helps the immune system to keep your heart healthy and boosts
your health. Keeping fit helps you cope better with pressure. Exercising for
20-30 minutes around five times a week brings real benefits.
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3. Skin and healthy digestion
Tips on good digestion
Good digestion is vital to remaining healthy and strong. It is a big subject, but
some useful tips are:
 Getting the right bacterial balance is a starting point. The good
bacteria, acidophilus, is found in natural yoghurt (which can be bought
in supermarkets) and can be bought as a supplement in a pharmacy or
health food store.
 Try to eat more raw vegetables when you are able to.
 If you are suffering from uncomfortable bloating after meals eating
artichokes might help. They are rich in cyanine which increases bile
production which helps break down food.
Tips for healthy skin
A balanced diet with lots of fresh fruit and vegetables helps to support healthy
skin. What you eat keeps your skin healthy from the inside out.
 Avocados are particularly good for the skin.
 Raw vegetables have a positive effect.
 Include B vitamins, found in brown rice, eggs and seeds.
 Nori sea weed that is wrapped around sushi.
 Omega oils are found in fish – these are an anti-inflammatory.
 Zinc is found in shell fish.
 Watercress is good for the skin.
 Acidophilus and good digestion is important.
It isn’t just a teenage phenomenon and can
persist until people are in their 40s or later. It
is linked to over-sensitivity of the androgen
hormones. Good skin health reduces acne.
Stress robs you of B vitamins which is why
you become spotty with acne. Try to eat
more omega 3 fish oils which are found in
salmon, mackerel, herring or fresh tuna.
A note on a healthy heart
Heart disease is the world’s number one cause of death but it is mostly
preventable by adopting a healthy diet and lifestyle. A place to start is to
include one or two portions of oily fish in your diet – salmon, mackerel, herring
and fresh tuna. The omega 3 fats help prevent heart disease.
This factsheet supports the Health, Wellbeing & Nutrition module.
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