Other ways to reduce stress, Battle with a healthy diet

While physical stress is often episodic, emotional stress is part of daily life. Our bodies react to stress with the fight-or-flight response, which floods the body with adrenaline and other hormones that raise blood pressure, speed up the heartbeat, tense muscles, and put other systems on alert. Metabolism quickens to provide extra energy; digestion stops as blood is diverted from the intestines to the muscles. Chronic stress sets the stage for decreased immunity and increased vulnerability to illnesses, ranging from the common cold to heart attacks and cancer.

Nutrition Connection
-Battle stress with a healthy diet. Prolonged stress, whether psychological or physical, plays havoc with digestion and nutritional needs. Food provides energy while vitamins and minerals helps your body maintain resistance to infection under stress.
-Zap stress with zinc. Foods high in zinc such as seafood, meat, poultry, milk, eggs, whole grains, and nuts also help to keep your immune system healthy.
-Eat several small meals. When under stress, some people are always hungry and binge on food; others have to force themselves to eat. Because stress interferes with digestion, it’s better to eat four to six small meals spaced throughout the day instead of the traditional three large ones.
-Go ahead, eat carbs. Carbohydrate-rich meals can increase levels of serotonin, a brain chemical that is known to induce a feeling of calm. Studies have shown that stress-prone individuals who eat a diet higher in carbohydrates and lower in protein had less stress-induced depression.
-Eat breakfast. If you are running on empty, stress can be hard to handle.
-Munch slowly. Eating quickly is often associated with digestive upset and this—coupled with stress—can make your food difficult to digest.
-Don’t diet. Changing eating habits is stressful at the best of times.
-Limit caffeine and alcohol. They can affect your mood and sleep patterns. Alcohol can also heighten feelings of depression. If you drink coffee, choose decaf. Try herbal teas such as chamomile and peppermint, which have a calming effect. Or substitute low-fat milk, fruit juice, sparkling water, or a noncaffeinated soda for caffeinated soda.
-Avoid fatty or spicy foods. Fatty foods are difficult to digest and may trigger indigestion and heartburn when you are in a stressful period. Many people also find that hot or spicy foods cause them problems during times of stress.

Beyond the Diet
In addition to a healthy diet, other ways to reduce stress include:
-Exercise regularly. Exercise increases the production of endorphins, brain chemicals that lift mood.
-Find your inner peace. Learn a relaxation technique, such as yoga, meditation, or deep-breathing exercises. Or simply sit quietly with your eyes closed for a few minutes.
-Prioritize what matters. Make a things-to-do list for the day and arrange the items by importance. Focus on one item at a time and then move undone ones to the next day’s list.
-Pet a pooch (or cat). Research suggests that stroking an animal can help lower your stress and your blood pressure.
-Tap into your social support. Reach out, share your problems with a family member, friend, or counselor, and ask for support. Several studies have shown that a support network can help reduce stress by creating a feeling of security and increasing your self-worth. -Tune in. Music is a surprisingly effective way to calm down. Music can lower blood pressure and heart rate, increase endorphin levels, and decrease stress hormones.
-Consider a multivitamin. Studies have shown that chronically stressed people have depressed levels of nutrients in their body, which may be corrected by taking a multivitamin and mineral supplement. Although there is no pill that will make stress go away or make it easier to cope, if you are not eating well during a difficult period, try taking a multivitamin and mineral supplement to help fortify your body.