Learn right nutrition and herbs to be taken during stressful times. Why is it important to take care of nutrition and lifestyle to manage stress.

1. By -Dr Taruna Yadav
Stress Management Consultant

2.  INTRODUCTION.
 CAUSES OF STRESS.
 TYPES OF STRESS.
 SIGNS OF STRESS.
 EFFECTS OF STRESS ON BODY.
 NUTRITION AND STRESS.
 FOODS FOR STRESS MANAGEMENT.
 HERBS FOR STRESS MANAGEMENT.
 YOGA AND STRESS.
 LIFESTYLE CHANGES FOR COMBATING STRESS.
INDEX

5.  CAUSES OF STRESS :-
Some main causes of stress in today`s life with
respect to different age groups are :-
1- IN CHILDREN :-
 - Broken families
- Un judicious pressure from
parents to perform.
- Sexual abuse.
- Over busy parents leading to
lack of proper care
and attention.

6. .
 2- IN ADULTS :-
-The increasing job demand,
work deadlines, frequent travelling or starting a new job.
-Especially for women-to keep up with the juggle between home,
husband, children and work.
-Family changes , separation, divorce, new baby
or marriage.
-Sexual problems- getting partner or with partner.
-Physical changes- lack of sleep, new work hours.

7. 3-IN OLD AGE :-
-Separation from the loved ones and the rest of the family.
-No concrete work schedule to follow.
-Chronic ill health.

9.  TYPES OF STRESS :-
Stress can be broken down into four different categories :
1-Eustress
This is the helpful types of stress i.e experienced right before the need
to exert physical force.
2-Distress
Distress is one of the negative type of stress .
There are actually two types of distress:
Acute stress
&
Chronic stress.

10. a--Acute Stress:-
Acute stress is the type of stress that comes immediately with a
change of routine.
b--Chronic Stress:-
Chronic stress will occur if there is a constant change of routine for
week after week.
This is the type of stress that leads to various
emotional and behavioral changes.

11. SIGNS OF STRESS

13.  EFFECTS OF STRESS ARE CATOGORISED AS
Physical and mental effects Behavioral effects.

14. CNS
CVS
RESPIRATORY
SYSTEM
MUSCULO-
SKELTAL
REPRODU-
-CTIVE
SYSTEM
 SYSTEMIC EFFECT OF STRESS
GASTRO-
INTESTINAL
SYSTEM
SKIN
IMMUNE
SYSTEM

15.  BEGINNING FROM NERVOUS
SYSTEM,EFFECTS OF STRESS
ARE:-
- Loss of memory.
- Anxiety. And Depression
- Insomnia.
- Migraine
- Irritability
- Lack in concentration

16.  EFFECT OF STRESS ON CARDIO-
VASCULAR SYSTEM:-
-Constriction of the peripheral blood
vessels causing Hypertension.
-Increased risk of high cholesterol
-Impaired heart function; can cause
angina

17.  EFFECT OF STRESS ON
RESPIRATORY SYSTEM
- Changes in breathing pattern , i.e-
Rapid or shallow breathing
.
- Risk of asthmatic problem
- Choking.

18.  EFFECT OF STRESS ON
GASTRO-INTESTINAL
SYSTEM:-
- Gastritis.
- Stomach upset.
- Diarrhea.
- Peptic ulcers.
- Colitis.
- Mouth ulcers.
- Irritable bowel syndrome.

19. IMPOTENCE
PREMATURE
EJACULATION
PCOD.
RECURRENT
VAGINITIS
VAGINISMUS
INFERTILITY
LOW SPERM
COUNT.
 EFFECT OF
STRESS ON :-

20.  EFFECT OF STRESS ON
MUSCULO-SKELTAL
SYSTEM:-
- Tension in skeletal muscles and
joints, leading to :-
muscular aches and pains.
- Predisposition to
degenerative diseases such as
rheumatoid arthritis
- Increased incidence of low bone
density.

21. EFFECT OF STRESS ON SKIN
- Eczema
- Psoriasis
- Rashes
- Lack of skin glow
- Formation of tension lines over
forehead, eyes and mouth.

22. -Weakened defenses, with lowered resistance
to
infections
- Viral illnesses
- Allergies,
-Cell changes; cancer, tissue degeneration
-Acceleration of ageing process
 EFFECT OF STRESS ON IMMUNE
SYSTEM:-

23.  BEHAVIOURAL EFFECTS OF STRESS.
-Frequent crying and suicidal thoughts.
-Social withdrawal and isolation.
-Stuttering and Stammering.
-Increase in smoking, alcohol intake and drug abuse.
-Obsessive compulsive disorder.
-Difficulty in making decisions.
-Least interest in personal appearance.
-Compulsive gambling and compulsive shopping.
-Nervous habits like-fidgeting and tapping foot

24. STRESS MANAGEMENT
STRESS
MANAGEMENT
AYURVEDA
HERBS
YOGA AND
PRANYAM
NUTRITION
LIFESTYLE
MANAGEMENT

25. NUTRITION AND STRESS
MANAGEMENT:

26. Unhealthy Eating Habits Caused by Stress
Fast Food Intake
Forgetting / Skipping meals
Coffee(caffeine) intake
Eating the wrong food types
Taking up quick fix (fad) diet
Constantly picking at foods

27. HEALTHY HABITS TO AVOID STRESS
Eat Breakfast
Avoid Caffeine,
fatty, sugary
and salty foods
Avoid Nicotine
and Alcohol
Healthy
Munches
Stock Your
Home With
Healthy Fare
Keep yourself
hydrated
Opt For Green
Tea
Try Sparkling
Juice or Perrier
Carry a Snack

28. Nutrients prone to depletion during stress
B Vitamins
Vitamin C
Vitamin A
ProteinsMagnesium
Calcium
Potassium

29.  BASIC NUTRIENTS
Balanced nutrition is essential to enhance the capacity to cope with
stress.
Basic Nutrients like:-
 Carbohydrates,
 Proteins,
 Vitamins &
 Minerals
are required in
balanced amounts

30. CARBOHYDRATES-
By consuming them,
neurotransmitters like Serotonin are
released which soothes the mind.
Sources--whole grain cereals, brown
rice, barley, oats can be included.
PROTEINS-
They support brain function which
can impact moods & behaviors.
Sources—egg whites, lean
meats,dals,soya etc

31.  VITAMINS
especially Vitamin B1 & C should be
included.
VITAMIN-B1 :-
supports the entire nervous
systems & essential in energy
production.
Sources:-
Brewer’s yeast, liver, soy,
broccoli, legumes, unprocessed
grains, lentils,
salmon, corn, nuts, sunflower
seeds, egg.

32. VITAMIN – C:-
Rich in antioxidants
Helps in improving the immunity
Sources:-
Citrus fruits, green leafy
vegetables, melon, tomatoes,
broccoli, mango, and red and
green bell peppers.

33.  MINERALS
Minerals like
MAGNESIUM & CALCIUM
-They help with muscle relaxation
and heartbeat regulation.
-Helps in curing insomnia and
anxiety, two issues common in
people under chronic stress.
Sources—
dairy, meat, eggs, fish, seafood,
green leafy vegetables, nuts,
tofu, and whole grains.

34. SOME STRESS BUSTING FOODS

35. Stress-Busting Foods: How They Work
Foods can help tame stress in
several ways. Comfort foods,
like a bowl of warm oatmeal,
boost levels of serotonin, a
calming brain chemical. Other
foods can cut levels of cortisol
and adrenaline, stress
hormones that take a toll on
the body over time. And a
healthy diet can counter the
impact of stress, by shoring
up the immune system and
lowering blood pressure.

36. Complex Carbs
All carbs prompt the brain to
make more serotonin. For a
steady supply of this feel-
good chemical, it's best to eat
complex carbs, which are
digested more slowly. Good
choices include whole-grain
breakfast cereals, breads, and
pastas, as well as old-
fashioned oatmeal. Complex
carbs can also help you feel
balanced by stabilizing blood
sugar levels.

37. Spinach
It's all the magnesium in
spinach. Too little magnesium
may trigger headaches and
fatigue, compounding the
effects of stress. One cup of
spinach goes a long way
toward replenishing
magnesium stores. Not a
spinach eater? Try some
cooked soybeans or a filet of
salmon, also high in
magnesium. Green leafy
vegetables are a rich source
of magnesium.

38. Oranges
Oranges make the list for
their wealth of vitamin C.
Studies suggest this vitamin
can curb levels of stress
hormones while
strengthening the immune
system. In one study of
people with high blood
pressure, blood pressure and
cortisol levels (a stress
hormone) returned to normal
more quickly when people
took vitamin C before a
stressful task.

39. Fatty Fish
To keep stress in check, make
friends with fatty fish. Omega-
3 fatty acids, found in fish such
as salmon and tuna, can
prevent surges in stress
hormones and may help
protect against heart disease,
mood disorders like
depression, and PMS. For a
steady supply of feel-good
omega-3s, aim to eat 3 ounces
of fatty fish at least twice a
week.

40. Avocados
One of the best ways to reduce
high blood pressure is to get
enough potassium -- and half
an avocado has more
potassium than a medium-
sized banana. Guacamole,
made from avocado, just might
be a healthy alternative when
stress has you craving a high-
fat treat. Avocados are high in
fat and calories, though, so
watch your portion size.

41. Almonds
Almonds are chock-full of
helpful vitamins: vitamin E
to bolster the immune
system, plus B vitamins,
which may make you more
resilient during bouts of
stress such as depression.
To get the benefits, snack on
a quarter of a cup every day.

42. Berries
Blueberries have some of
the highest levels of an
antioxidant known as
anthocyanin, and they've
been linked to all kinds of
positive health outcomes,
including sharper cognition.
But all berries, including
strawberries, raspberries,
and blackberries, are rich in
vitamin C, which has been
shown to be helpful in
combating stress.

43. Broccoli
This common cabbage
variety is packed full of B
Vitamins and Folic Acid,
which are important
nutritional allies when
eating to combat stress.

44. De-Stress with Exercise
Besides changing your diet,
one of the best stress-
busting strategies is to start
exercising. Aerobic exercise
boosts oxygen circulation
and spurs your body to
make feel-good chemicals
called endorphins. Aim for
30 minutes of aerobic
exercise three to four times
a week. If you're not active
now, tell your health care
provider you're going to
start exercising -- they'll root
for you and make sure
you're ready to get moving.

45. - Sattvic diet consists of foods which are light in nature & mildly cooling
Examples—organic fresh fruits & vegetables
 SATTVIC DIET
- Sattvic or Yogic diet is suggested for people suffering from stress.
- It improves mental quality & energy.

47. MAIN ANTI STRESS AYURVEDIC HERBS :-
 1) Ashwagandha
 2)Brahmi
 3)Shankhpushpi
 4)Mandukparni
 5)Jatamansi
 6)Tulsi
 7)Ginger

48.  YOGA FOR DESTRESSING
Yogic pranayam,asanas,and meditation can help stress affected persons by
improving :- muscle tone, flexibility, strength and stamina.
ASANA :-
Shavasana,
Sarvangasana,
Siddhasana (with kumbhaka),
Makarasana,
Trikonasan,
Padmasana &
Yog mudra.

49.  PRANAYAM:-
1- Deep Breathing
2- Abdominal Breathing
3-Alternate Nostril Breathing
4- Bhramari
5- Udgeet.
6- Om Chanting

51.  LIFESTYLE MANAGEMENT
- Identify the sources of stress.
- Express your feelings instead of bottling them up.
- Reframe problems, try to view stressful situations from a more positive
perspective.
- Don’t try to control the uncontrollable
- Maintain a Stress Journal.

52. -Exercise regularly--Physical activity plays a key role in reducing and
preventing the effects of stress.
-Eat a healthy & balanced diet.
-Choose healthy ways to recharge yourself like--long walks & yoga
-Spend time in nature
-Talk to friends
-Light aroma candles
-Listen to music
-Play with pet

53.  UNHEALTHY WAYS TO COPE WITH STRESS
- Smoking and Alcohol.
- Taking pills or drugs to relax.
- Overeating.
- Zoning out for hours in front of
Television or computers.
- Taking out stress on others like angry
outburst and physical violence

54. THANK YOU