Increasing energy and Streamlining Stress
May-June 2008
Whether it’s the budget that won’t balance, the traffic you must endure, an argument with a roommate or the exam you’re not prepared for, it’s stress. Stress is the body’s reaction to a perceived threat. All people face stress of on a daily basis but it shouldn’t throw you into a kilter. Emotional stress from daily life contributes to physical stresses like muscle tension, eating and digestion problems, headaches, fatigue, and insomnia. It can lead to unhealthy choices such as overeating, repressing your feelings, or even drug and alcohol abuse. Chronic stress can lead to more serious problems such as increased chances of the risk of elevated blood pressure, cardiovascular disease, diabetes while newer research suggests that stress increases the likelihood of musculoskeletal disorders such as back pain and carpal tunnel syndrome. Stress also alludes itself to a weakened immune system, chronic irritability and even to symptoms of depression.
Energy is fueled by the nutrients we store that are derived from the foods we eat. Excessive stress, however, drains our nutritional supplies leaving us with no fuel for our energy needs.
Some ways to increase energy while alleviating stress are listed.
1. Always eat breakfast--your body needs the “break” from the overnight fast to be refueled and reenergized.
2. Space your meals throughout the day--there should be no more than a five hour lapse between feedings. Distributing the nutrition will keep energy at a more consistent level. Smaller meals help increase your metabolic rate and provide you with a continual source of energy.
3. Drink lots of water. Dehydration depletes energy and makes it difficult to concentrate. Drink at least 8-12 cups of water throughout the day. If you don’t drink enough the body must work harder to find water to utilize in the conversion of food into energy.
4. Avoid very low calorie diets. Your body needs adequate calories to function at its peak capacity. During stressful times you need more calories than normal.
5. Consume a high carbohydrate and protein and low fat diet. Complex carbohydrates are your best sources of constant energy and decrease stress due to the increase in the production of serotonin in the brain. Serotonin improves the mood, increases emotional energy and relieves pain.
6. Reduce or eliminate caffeinated products and nicotine. Caffeine is a diuretic which causes your body to lose energy and both caffeine and nicotine are stimulants that will only enhance your anxiety.
7. Limit or avoid alcohol intake. It, too, has a dehydrating and sedative effect.
8. Get plenty of rest. As we sleep we release most of the hormone that strengthens the immune system and repairs tissues. Most people need at least six hours of sleep to think clearly and decisively.
9. Get moving! Exercise not only helps you relax but will actually give you more energy. Thirty minutes of moderate activity daily not only promotes fitness but improves your cardiovascular system, increases blood flow and volume, lowers your resting heart rate, reduces stress and anxiety while decreasing fatigue.
10. Take frequent stretch breaks to release muscular tension and schedule activities which promote calmness. Go outside and get some fresh air.
Remind yourself about what is important to you and make each day count. Recognize that hidden in each crisis situation is an opportunity to learn and grow. Over the long term, eating a well-balanced diet as part of a healthy lifestyle promotes both physical and emotional well being.
http://www.eatright.org/
http://www.mypyramid.gov/
http://www.5aday.com/
http://www.consumerreportsonhealth.org/