The document discusses the causes and effects of stress and strain in modern life. It states that increased pace, challenges, financial issues, and traffic make modern life anxious. Stress affects people physically and psychologically. It identifies three stages the body goes through when under stress, involving the nervous and hormonal systems. Prolonged stress can lead to many health problems. The document recommends foods and lifestyle changes that can help relieve stress, such as a balanced diet with raw foods, water, and antioxidants. It suggests avoiding fried, fatty, fast, and processed foods as well as alcohol and smoking when stressed. Non-food approaches like exercise, meditation, and breathing techniques can also help manage stress.

1. What is the
real answer
for Stress
& Strain?

2. There are 3 main reasons for day to day
stress and strain in today's World, like
Hurry- Worry- & Curry
The increased pace in life, domestic/
professional challenges/ goals/ dead lines/
targets will be digging a person mentally.
Added to them financial losses,inadequate
income, family disputes, official worries,
driving in complicated traffic daily morning/
evening make matters worse. Hence
modern life every minute is anxious and
every day is a war of struggle to achieve
and excel. The impact will be on the health

3. Now people of almost all age groups both
sexes more urban and some in rural areas
are becoming victims of day to day stress
and strain of varied degree. What are the
effects of stress and strain on the person.
The effects are varied and very many like
psychological, physiological changes
are noticed. The effects are visible
depending upon the age, amount of stress,
food habits, life style, family/ friends/
society support to the person. The
environment will play a vital role.

4. Stress is like a pest (white ants) in the
body. TV addiction, Jigsaw Puzzle like
traffic, disputes with neighbours, friends,
family members, business partners,
colleagues, loss of near & dear, financial
losses, violence, deprivation will increase
the stress. Sudden changes, new
responsibilities, complicated life situations,
worries, helplessness, despair, personal
worries leads to stress & strain for a
person. There is no person who has not
experienced stress in his life time at one
time or other. This is not a monster, it can
be handled. Prolonged stress is harmful.

5. Stress causes many problems and variety
of complications like hypertension, heart
problems, obesity, diabetes, various
cancers, prolonged diarrhoea, it weakens
body immunity leading to many diseases,
disorders. Hence now stress & strain is
considered as enemy for human race
Even children are no exception to this
modern social evil. Children who spend
more time lonely in the houses, parental
disputes/ loss at tender age, educational
burden, unbearable home work,
inadequate sleep contributes for stress in
children. Malnutrition causes stress.

6. What tension do to body?
When body undergoes tension causing
stress and strain, the body reacts in many
ways to to face the situation. Nervous
system is stimulated, hormonal secretions/
functions are altered. This is medically
termed as “General Adoptive
Syndrome” this can be seen in three
stages in the body.
First Stage:
This is like a warning stage. To face it and
keep stable body secretes a hormone
called Adrenaline preparing the body for..

7. To fight the situation or to escape from the
situation. In this stage muscles are
stiffened, heart & respiratory rate goes up,
eyes are protruded, abdominal distention
and many more symptoms are observed.
Normally when once we come out of the
stress almost all the physical symptoms
disappear. If they are prolonged without
respite the person will go to Second
Stage.
Second Stage:
For long-term protection body will take
some actions. To face the stress extra
energy is needed, for which the level of..

8. Glucose in the blood has to be increased,
for this the blood pressure has to go up.
Hence body releases the required
hormones. The upper portion of the
adrenal gland releases a hormone called
Cortico Steroid. In this stage the body
immunity system over works and the
chances of getting various new diseases
are very high. If this situation is prolonged
it causes exhaustion, lack of concentration,
washed out feeling, temper tantrums and
other varied problems are cropped up.
Hence has to be handled suitably.

9. Third Stage:
In this stage the body feels that it has lost
all the body energy reserves and Immunity
power. Adrenaline and blood glucose levels
come down and body losses the ability to
fight stress. This increases the mental &
physical exhaustion. More prone to
diseases. The protective Hypothalamus-
Pituitary & Adrenaline glands looses
coordination and results in hormonal
imbalance. This results in tired feeling,
mental depression. Immunity mechanism
will be defunct. The excess fat &
cholesterol secreted into blood vessels as a

10. Way to fight stress will increase and
causes blocks in the vessels. Some times
depending upon the location these blocks
will be fatal. That results in paralysis,
IHD, Heart Attack & Brain Stroke.
To avoid this prevention and relieving
the stress is very vital. When we observe
the initial symptoms of stress we must
come out through Food- Dhyana- Yoga-
Exercise- Breathing. Among all good
eating habits are easy to follow and will
give very good results. We must take
expert guidance in food intake. Relaxation

11. Techniques will help a lot. Even take the
help of psychologists/ nature
therapists to over come stress and its bad
effects. Please remember the crucial role
of Food in relieving the stress.
What are the symptoms & effects of
Stress?
Altered mental condition:
Anxiety, tension, depression, lack of
confidence, self accusation are observed.
This can be felt by family members, friends
Behavioral Changes:
Lack of concentration, hurry, lack of
understanding, improper planning, unable

12. to do planned work, unable to express the
Inner thoughts effectively, disjointed
speech and exhaustion are predominant.
Physical Condition:
Improper gait, increased heart &
respiratory rate, indigestion, constipation/
diarrhoea, insomnia, black circles of the
eyes, anorexia, continuous, nagging, vague
aches and pains, head aches, pain in the
neck, shoulder, back pain. Excess
sweating, loss of libido, hopelessness,
weeping, fear, wants to be alone,
withdrawal/ suicidal tendencies are some
of the symptoms.

13. What are the
Foods to be
taken to fight
Stress?

14. Lot of research studies have shown that
stress is due to many reasons. What
ever may be the reason Food can help a
lot in relieving Stress. People under stress
develop liking towards certain foods and
aversion to certain foods. They also tend
to over eat in stress periods. Some
people under stress take fasting as
punishment to family members. During
stress body needs extra energy, balanced
timely diet to provide the needed
nourishment for the body under stress.
Hence food is the biggest remedy for
people under stress & Strain.

15. Balanced Diet:
People under stress has to take balanced
timely diet. They have to consume variety
of foods. They have to consume clean,
fresh food periodically.
Raw Foods:
Raw wheat/ rice, dals, lentils has to be
consumed more which provide excellent
nourishment to body.
Fruits-Vegetables:
See that you consume fresh fruits and raw
vegetables as salads in every day food
they are the stress busters

16. Water:
70% of body weight are due to body
fluids. Consume 5-7 lits of water every
day from 5 am to 9 pm. Avoid water 30
min before and 60 min after food for
better digestion. Take only 100 ml with
food. Avoid ice water which reduces the
appetite.
Fiber:
Fiber is the best stress buster, fiber
helps in fighting the other symptoms due
to stress. It improves whole digestive
tracks, relieves constipation and improves
digestion.

17. Vitamins:
Under stress B-C-A- Vitamins and nutrients
like licopen, beta carotene and selenium
are depleted. Hence fruits like orange,
Amla, gua, papaya, potato, lime, banana,
grapes, sweet potato, tomato, cabbage,
cauliflower, carrot, onion, mango,
watermelon, maize, wheat etc has to be
consumed regularly.
Aversion:
One should not avoid foods for which he
developed aversion due to stress & strain.
By taking variety/balanced food you can
conquer the stress effectively.

18. High Fat Diets:
Under stress reduce/ avoid high fat foods
like cheese, paneer, sweets, lassi, bakery
foods, fast foods, tined foods, pickles, deep
fried items, chocolates, more coffee with
sugar, ice cream etc. they trigger and
contribute for more stress.
Anti-Oxidants:
Under stress free radicals will increase
radically. To control them we have to take
foods with anti-oxidants like fresh leafy
vegetables, turmeric, Amla, honey and
sunflower oil provide them in plenty.

19. Foods to
Avoid in
Stress &
Strain

20. Fried Foods:
Fried foods harms body immune
mechanism. Under stress they cause more
damage to the body.
Meat Foods:
Meat foods contains more fat and are
harmful for people under stress
Coffee:
Caffeine is present in high quantities in
coffee, tea, cool drinks, chocolates which
increases the adrenaline secretion and
harms the body. It will also influences
Hypertension and Hyper Cholesterol. Hence
consume minimum when under stress.

21. Fast Foods:
Under stress people must avoid fast foods
like burgers, pizzas, samosa, chips has to
be avoided.
Alcohol:
It stimulate adrenaline secretions which
increases tension, temper tantrums,
insomnia etc. this also weakens body
immune mechanism. Hence avoid alcohol.
Smoking:
For temporary stimulation, alertness
people smoke, but in long run it leads to
various cancers, hypertension, respiratory
disorders and heart problems.

22. Food Habits:
Prolonged fasting, irregular/ improper food
habits. Taking fast foods. Change food
habits take food leisurely in pleasant
atmosphere. Don’t take food in work place.
Fasting whole day and taking excess food
in the night is harmful.
2 White Poisons:
Avoid 2 white poisons- Salt & Sugar which
reduces adrenaline gland efficacy there by
causing mental instability and under going
increased stress. Hence avoid salt-fast
foods, pickles, fried/ tined foods containing
more salt.

23. What else has
to be done
apart from
Good Food

24. Examine our daily living conditions.
Don’t aspire for impossible things.
Have satisfaction. Sit back and try to
analyze reasons for stress.
Discuss things with family members/
friends/ colleagues.
Take up either exercise/ dhyana/
yoga/ breathing controlling under
expert advise as long term measure.
Stop worrying-Start Living

25. YOU Stop
worrying
Start Living
From Today
Good Luck-Happy Living

26. Ayurveda is having many
herbs mentioned for
stress & strain in ancient
life sciences texts like
Charaka Samhita &
Susruta Samhita. Many
remedies made of herbs
are available today.

27. Studies Proved
Ozone Therapy &
Aroma Therapy
is very helpful in
stress & strain

28. For more info contact
K S N Murthy,
Wellness Consultant
9848013958
Sreyas Ayurvedic Family
Counseling Center
healthxlnc@gmail.com