The document discusses stress, its symptoms, and healthy foods that can help cope with stress. It begins by stating that while modern amenities have made life easier, stress remains a major killer. It then outlines the cognitive, emotional, physical, and behavioral symptoms of stress. The bulk of the document recommends foods rich in carbohydrates, vitamins, omega-3, and comfort foods, which can help relieve stress through their impact on mood, digestion, blood sugar, immune function and other pathways. It closes by also suggesting yoga, aerobics and taking breaks as ways to relax and maintain hormonal balance.

1. “A War on Stress”

2.  As times are advancing, life is becoming easier with all
modern amenities, but none could invent something
which aids in reducing that factor which kills us all...
STRESS! It’s obvious that the problems we invite, only
we can manage to get rid of them.
 One should learn the art of staying calm and relaxed
even in tough and stressful times, I understand that this
is easy to say, but difficult to implement.
 In this presentation I will try to help you out in coping
with stress with healthy foods.
 Let us first know the stress warnings and symptoms.

3. Stress Warning Signs and Symptoms
Cognitive Symptoms Emotional Symptoms
 Memory problems  Moodiness
 Inability to concentrate  Irritability or short temper
 Poor judgment  Agitation, inability to relax
 Seeing only the negative  Feeling overwhelmed
 Anxious or racing thoughts  Sense of loneliness and isolation
 Constant worrying  Depression or general unhappiness
Physical Symptoms Behavioral Symptoms
 Aches and pains  Eating more or less
 Diarrhea or constipation  Sleeping too much or too little
 Nausea, dizziness  Isolating yourself from others
 Chest pain, rapid heartbeat  Procrastinating or neglecting
 Loss of sex drive responsibilities
 Frequent colds  Using alcohol, cigarettes, or drugs to
relax
(Reference: http://helpguide.org  Nervous habits (e.g. nail biting,
pacing)

4.  If you are suffering from either of the above mentioned
symptoms, it can be an indication of you being stressed
out.
 To first heal stress it’s very important to assassinate its
cause.
 If you can’t kill the factor which is making you stressed,
try and avoid thinking about it much.
 Here I can mention a few behavioral changes and foods
that help in relieving stress:
 Like each individual has different choices, similarly,
those things that help in reducing stress are different
for everyone. One needs to identify what helps him.

5. Comfort foods
Those foods are soothing to your tongue and make you feel good
are known as comfort foods. The have an indirect impact on
your psychological well being. They help you relieving stress.
Each individual has his or her own comfort food.
Some of the most preferred ones are: A bowl of fruit cream, a
chocolate, oats porridge or chicken/ veg soup etc.
Foods like oats porridge release serotonin, a calming brain
chemical. This will surely make you feel better.
Remember if you are diabetic or have any other constraints do
not opt for foods that are supposed to be avoided.

6. Carbohydrates
Carbohydrates, usually form a major part of a typical
Indian diet.
Thus including it deliberately is not needed.
Carbohydrates occur in 2 forms; viz, complex and
simple carbohydrates.
Complex carbohydrates:
They release serotonin and thus reduce stress levels.
They also contain fiber and help in relieving
constipation, which is a symptom of stress. Also it aids
in maintaining blood pressure and blood sugar.
Sources: oats, whole wheat, maize etc.

7. Simple carbohydrates:
These carbs leads to a rapid increase in sugar
levels, so if one suffers from hypoglycemia
during stress, this may be a blessing in disguise
for them. They provide with instant glucose and
are digested easily.
One should limit its consumption as excess of it
is not good.
Sources: Jam, jellies, honey, white bread,
chocolates, fruit juices.

8. Vitamins and other nutrients
It is proved that Vitamin C and Vitamin B complex help
in relieving stress. They boost your immune system and
help you fighting against several diseases- of which
some may elevate your stress levels like hypertension,
sinus etc.
Sources:
Vitamin C: lemon, oranges, capsicum etc.
Vitamin B complex: Almost all green leafy vegetables

9. Omega 3
Omega 3, according to recent studies, helps in
reducing stress. Not only that, it also helps
relieving PMS, helps in brain development and
fights against CVD (Cardiovascular diseases)
So don’t miss out on flax seeds, fishes and
walnuts!

10. Besides foods..
One can opt for Yoga or aerobics, these are
some of the ways you feel relaxed and your
hormonal balances are maintained .
You can also take a break for a while and rest.
This would have a direct impact on your
performance.
Keep smiling!
-Elina R
Nutritionist