All You Need To Know About Stress Eating

“A state of mental or emotional strain or tension resulting from adverse or demanding circumstances” or “stress” as we know it, is a normal part of life which exposes a person to many emotional, physical or behavioural changes. We all have bad days, we all feel overloaded on some days and as such not all stress is bad, however prolonged stress undoubtedly carries with it a lot of health implications which are heart diseases, hypertension and high blood pressure, strokes, IBS (Irritable Bowel Syndrome), ulcers, diabetes, muscle and joint pain, miscarriage, allergies, alopecia, anxiety, depression, panic attacks and in some cases may also lead to the death of a person.

Although stress is unavoidable in today’s complex modern world, but it is manageable. We all experience stress in different ways and as such it is very difficult to generalize stress management techniques. However, in every case of stress there are certain signals sent to the body by our nervous system and adrenal glands. These signals need to be identified to manage the stress levels.

Further, while managing stress levels, your diet plan plays a very predominant role. Studies show that proper nutrition and diet can help you fight all your stressful days.

In saying this, it is important to make a Stress Management Diet, which can be based on the following tips:

  1. Have your meals in small quantities throughout the day.
  2. Avoid comfort foods such as pizza, pasta, noodles and all the cheesy junk food.
  3. Include fruits and juices in your diet.
  4. Avoid alcohol, sugar, caffeine, and nicotine.
  5. Include high fibre and complex carbohydrate rich foods in your diet.
  6. Vitamins and Minerals are important to keep a check on your stress levels.
  7. A diet chart may include oranges, avocados, potatoes, raw veggies, fatty fish, nuts, black tea, milk and some herbal supplements.

Stress depletes several important nutrients from your body. Therefore, a nutritious dense diet is needed for managing and recovering from stress.

Good and healthy food can actually reduce our stress levels. At the first place avoid stress, which is rather difficult in the real world and as such when it takes up on you – take a deep breath, meditate, exercise and give your body correct nutrition to combat it. Eat your stress with what you actually eat.!

Hypertension, More Because of Your Lifestyle

Let’s take step to prevent it today, it’s “hypertension day” 17th May.

Hypertension is most commonly caused due to lifestyle. It is of two types primary or secondary . Secondary is due to any other diseases. We consider it normal when it is 120/80. Here 120 is Systolic BP and 80 is Diastolic BP . When it goes high up to 140/90 or above for longer period of time then it comes under hypertension. To understand it we need to know what it is actually and what could be the reasons of hypertension .

Hypertension is the chronic increase in the arterial blood pressure due to the flow of blood in it . It is measured by cardiac output multiply by arterial resistance . Blood pressure is determined as Diastolic pressure ( arterial blood pressure during the heart rest ) and Systolic ( Blood pressure that is when heart contract to pump the blood pressure) .
BP = CO ( cardiac output ) X  Arterial Resistance

So, BP increase for long period of time because of mainly three reasons :
1. Increased cardiac output : if CO increase then the arterial pressure automatically increases for e.g. during exercise .
2. Blood Volume: If blood volume get increase in body it cause increase in BP.
3. Arterial resistance itself one of the most important cause of high BP , It depends upon – flexibility of artery wall , artery diameter and blood viscosity.

Flexibility of artery wall , artery diameter , blood viscosity all three factors are highly related to lifestyle and dietary intake . High fat or processed diet and lack of physical activity cause decreased arterial diameter, and increase in viscosity of blood . Due to chronic increase in BP it may cause further damage of arterial wall and over a period of time different fats, proteins or toxic particles get accumulate in that damaged wall which form arthrosclerosis.

High BP and its effects on arterial wall cause so many complications to different organs most affected organs are brain , kidney and eyes . If the part of arthrosclerosis get detached and with blood stream reach small capillaries in brain it may cause stock , or it may damage the delicate capillaries in kidney and eyes.

Healthy diet and lifestyle modification is the only way to prevent all this. Take High fibber diet , avoid processed food, avoid smoking, and do moderate exercise to stay healthy. Sodium potassium balance is important to manage hypertension. If BP is sensitive to sodium then cut down the salt intake or potassium rich diet can help a lot . Healthy diet help in thinning blood and arterial wall flexibility.