Most overstressed individuals complain of having low energy and being tired all the time. Yes, the symptoms of stress come in the form of physical and mental exhaustion, fatigue, lethargy, apathy, low concentration, and loss of motivation. To temporarily cope with such symptoms, people who are fatigued resort to stimulants such as sugars, coffee, alcohol, smoking, chocolate, or cola drinks. Others become addicted to highly stimulating careers, exceptionally arousing hobbies, or exhaustive sports (bungee-jumping, sky-diving) to unleash big amounts of adrenalin, the hormone that gives an extra boost of energy.
This type of exhaustive energy arousal generates more stress. Such yo-yo style of life depletes these people physiologically of their stress hormones, physically of energy, and emotionally of the joie-de-vivre (love of life). These conditions lead to physical and mental decline like chronic fatigue or mental depression, resulting in many days of leave of absence. Additionally, disorders start surfacing, ranging from hypertension, heart disease, and diabetes to eczema and more. However with a healthy lifestyle and stress control, stressed-out individuals would be able to manage their work, financial, family, and social demands.
Every time we feel pressure, our whole body chemistry is altered. Our mind is the first to perceive the threat, whether it is fear, a dilemma, an aggressive behavior, anger, a financial crisis, or an immediate danger. The mere sense of menace or even a stressful thought can get our adrenal glands to unleash stress hormones, resulting in racing heartbeat, quick breathing, increased alertness, glucose flooding the bloodstream, and tense muscles. This rush of adrenalin and insulin (to deal with the rush of glucose) gives us the energy to fight or flee in order to pre-empt the coming danger. The harmful effects of such chemical reactions are that normal body functions of digesting, cleansing, and cell renewal are momentarily neglected in order to deal with the imminent threat. With prolonged or repeated stress, our glands, the adrenals, pancreas, liver, and pituitary gland in the brain are continuously producing hormones to deal with crisis. Even tense muscles during sleep tend to be energy and nutrient consuming. Long-term stress leads to premature aging as levels of adrenalin, the hormone that keeps us young, sharply decrease, leaving us feeling exhausted and unmotivated all the time.
As a result, we end up with low energy, poor concentration, confusion, memory lapses, headaches, irritation, and insomnia. At this point, we start looking for pick-me-ups such as coffee, tea, cola, chocolate, nicotine, and sugar. Some look for psychological stimulation like scary films, exhilarating sports, or illegal drugs. In consequence to stimulants, some turn to sleeping medication, anti-depressants, alcohol, or recreational drugs (marijuana), becoming trapped in a vicious circle and get addicted to stress. These adrenalin junkies become burned out. Both stressors and their counterparts of stimulants are energy and nutrient consumers. Such conditions lead to the starvation of body cells, which require adequate amounts of nutrients. They are needed to replenish the deficiency that results from prolonged stress in order for the body to produce energy naturally rather than using nutrient-depleting stimulants such as caffeine, tobacco, alcohol, illegal drugs, tranquilizers, and others, which are exhaustive and harmful to vital energy.
Stress, as explained earlier, drains the body of energy. Lack of energy is a symptom of nutrient-deficient cells. Nutrients like glucose and such cofactors as the B vitamins deliver energy. In a state of tension, the body consumes the available vitamins B and C, calcium, and magnesium, whereas when relaxed the body maintains its normal supply of nutrients. Hence, it is necessary to keep the following points in mind to avoid the damage of stress:
• A diet high in fat, protein, refined sugars, and stimulants as well as drugs and chemicals creates body acidity (acidic blood), promoting infections, joint pains, autoimmune diseases (rheumatoid arthritis), whereas fruit, vegetables, and especially soybean and its products are alkalizing and balancing to the blood. Remember the body needs to maintain equilibrium.
• Eat complex carbohydrates in whole unrefined unprocessed foods such as fresh fruit, vegetables, whole grains, legumes, nuts, and seeds. They supply steady energy, whereas refined carbohydrates and sugars are released speedily in the body unleashing the hormones insulin and cortisol, which eventually deplete energy furthermore. Your body is better off without such a reaction. Grains also calm the nerves, induce deep sleep, and promote endurance and energy. Vegetables like lettuce and celery act like a sedative.
• Mixing protein with complex carbohydrates is found to maintain adrenal supply and control cortisol release. Mix fruit with nuts or seeds; whole grains with legumes; or whole rice with fish or meat. If you eat a fast acting sugar like banana, combine it with slow-releasing oats. The proper food combination controls the fast-action of simple sugar release and makes energy last longer.
• Make sure your diet contains all nutrients or take daily supplements.
• Vitamin B complex is found in most vegetables, fruit, nuts, seeds, whole grains, legumes, mushroom, fish and seafood, eggs, red and white meat, and dairy products.
• Vitamin C (1000-3000 mg) is abundant in broccoli, peppers, cabbage, cauliflower, watercress, tomato, citrus fruits, kiwi, strawberries, melons, and green peas.
• Choline (100-500 mg), to produce stress hormones, is in eggs, fish, liver, soybeans, peanuts, whole grains, nuts, legumes, citrus fruits, wheat germ, and brewer’s yeast.
• Folic acid (50-400 mcg), to increase energy and decrease tension, is available in wheat germ, spinach, broccoli, sprouts, peanuts, black sesame seeds, hazelnuts, cashew nuts, walnuts, avocado, and cauliflower.
• Co-enzyme Q10 (10-50 mg), to boost energy and immunity, is in sardines, mackerel, peanuts, black sesame seeds, walnuts, and spinach.
• Calcium (150-600 mg), to relieve insomnia and decrease high blood pressure, is abundant in Swiss and Cheddar cheese, almonds, brewer’s yeast, parsley, dairy products, tortillas, artichokes, prunes, sesame and pumpkin seeds, dry beans, winter wheat, and cabbage. Calcium supplements should be in combination with magnesium and vitamins C and D for better absorption. They are preferred to be taken a half hour before bedtime as they encourage deep sleep.
• Magnesium (250-450 mg), to reduce high blood pressure and hyperactivity, is found in good quantities in wheat germ, almonds, cashew nuts, brewer’s yeast, buckwheat, Brazil nuts, peanuts, pecan nuts, beans, garlic, raisins, green peas, and crab.
• Iron (10-20 mg), to relieve fatigue, is available in pumpkin seeds, parsley, almonds, prunes, cashew, raisin, Brazil nuts, walnuts, dates, beans, sesame seeds, and pecan nuts.
• Zinc (10-25 mg) helps insulin work efficiently and is an important mineral to the body. It is found in oysters, ginger root, lamb, pecan nuts, split peas, Brazil nuts, egg yolk, whole wheat, rye, oats, peanuts, almonds, haddock green peas, shrimp, and turnips.
• Chromium (50-200 mcg), to enhance the work of insulin, is in brewer’s yeast, wholemeal bread, rye, bread, oysters, potatoes, wheat germ, green peppers, eggs, chicken, apples, butter, parsnips, cornmeal, lamb, and Swiss cheese.
• Essential fatty acids are important to the production of body hormones. Omega-3 oils are found in flax seeds and their oil, walnuts, and fish oils. Omega-6 oils are available in borage and primrose oils and unhulled sesame and other seeds and their oils.
Moderate aerobic (walking, cycling) and therapeutic (yoga) exercises boost energy and resistance to stress, unlike being unfit and overweight, which consume energy and nutrients. Avoid exhaustive sports and heavy muscle-building, they, too, deplete vitality. With reasonable frequent exercising, you will become physically and mentally energized and emotionally stable. Activity and deep breathing increase cell oxygenation; release toxic substances and body and muscle tension; clear the mind; and lift the spirit.
With these guidelines, you can achieve energy, strength, and optimal body balance. Prolonged stress, the product of modern day life, is one of the body’s and health’s biggest masked enemies.
Tips: Some herbal teas (chamomile, passion flower, valerian) and essential oils (lavender, marjoram) produce relaxing effects on a stressed and tense body.