A Healthy Diet

Eating healthily plays a very important role in managing

stress. As mentioned earlier about the mechanism of stress, our body releases a lot
of chemicals and hormones during times of stress. Eating certain foods and
beverages put our bodies under more chemical stress. Hence you have to watch what
you eat. The age-old adage, "You are what you eat' is true.

Why Comfort Foods Are Appealing

When we are stressed, we are more likely to seek out comfort foods-those high in
sugars, carbohydrates and fats-as an antidote. Comfort foods only temporarily
reduce stress because we find it comforting. It is like self-medicating our stress
wounds. However, regular consumption of foods high in carbohydrate will lead to
unstable blood sugar and insulin levels and can contribute to irregular mood swings
and weight problems.

How It Happens

High cortisol (stress hormone) released in excess due to longterm stress causes
sugar to be stored as fat in the belly instead of in the hips or buttocks. Belly
fat, a sign of Syndrome X (also known as metabolic syndrome or insulin resistance
syndrome), elevates cholesterol and triglycerides and increases the risk of
diabetes and heart disease.

Because Syndrome X is a form of pre-diabetes, it frequently includes mood changes

such as impatience, irritability, anger, hostility and fuzzy thinking.

The Solution?

Firstly, do not self-medicate with foods that promote mood swings or heart disease.
Secondly, reduce or eliminate the source of stress. When stress is reduced there is
less craving for comfort foods and you will become more stable.

Inflammation

It is a process that typically happens in the body when something is wrong. It is

our body's natural defense mechanism for repairing damage.

Inflammation occurs when you have some sort of physical injury, for example, a
sprained ankle. Gastrointestinal tract inflammation occurs when the wrong foods
continued to be ingested. Inflammation of the intestinal and digestive tract is one
of the most common problem many of us face today.

If we eat the wrong kinds of foods the body senses something is wrong and will send
fluid to try and repair the area. When we process high inflammatory foods such as
doughnuts, micro- waved pre-made foods and frozen foods day after day, we develop
chronic inflammation in our digestive system. This is how disease starts. We will
experience bloating and indigestion and wonder why we stay sick. Our stomach gets
swollen just like a sprained ankle, and we need to get that inflammation out.

We are what we eat. We are only as healthy as the types of food we can digest and
absorb.

The Mind-Digestion Connection

We have two nervous systems: the central nervous system, which houses the brain,
and the enteric nervous system, which is our bowel. The vagus nerve is the large
"electric cord" that connects these two systems. It winds from the brainstem
through the neck down through the thorax and through the organs, ending in the
abdomen.

So when you are experiencing nervousness, anxiety or feel butterflies in your

stomach and you cannot eat, your body is experiencing a physical response to
stress. This happens because the brain and stomach are "connected". When this
occurs both areas, the brain and the stomach, become "inflamed".

In his book, The Second Brain, Dr Michael Gershen, Professor of Anatomy and Cell
Biology at Columbia Medical Centre, New York, contends that the bowel, like the
brain, is full of neurotransmitters�about one hundred million, to be precise- that
line the intestines. Hence the brain and the bowel must function properly or we
will suffer from "fuzzy thinking" (the inability to think clearly).

Due to the lack of proper nutrients caused by improper diets, many people live in a
continual state of inflammation, which only worsens with time if the root cause is
not addressed-our food choices.

Therefore your choice of foods determines how you think and feel.

What does all this mean?

Simply, when you are under a lot of stress, watch for what you need to eat to
remain calm and collected. By eating the right foods you help your body to cope
with the inflammation that occurs when you are highly stressed. So choose healthier
foods. Don't be part of a society that lives to eat but one that eats to live.

How It Works
To better understand why, and the effect of our food choices on our health,
consider this: The food we eat is broken down by our digestive system. Once the
food is metabolized, it is sent throughout the bloodstream to form new cells.

Our body is made of 60 trillion cells. Many of these cells die daily. Hence our
food choices daily is important. If we eat large amounts of junk food today, then
that is the body we will have tomorrow.

You can give your body what it needs to make new healthy cells for your heart,
lungs, liver, pancreas, brain, skin and hair by choosing healthy food, or you could
feed your body junk food-and have it produce "junk cells". It is entirely up to
you.

What to Eat

It is about balance. Seek equilibrium when you eat because eating right will:

#Elevate your energy levels,

#Give you sustained energy,
#Help you better able to cope with stress, and
#Help control your cravings for "sweet stuff".

#1: Protein
Include protein with each meal. Why? Because protein stabilizes blood sugar, lessen
appetite and reduces the amount of food you subsequently consume. More stable blood
sugar protects you from mood swing and fatigue.

Eat high protein breakfasts. You can do this with eggs, animal proteins (chicken,
turkey and fish) and plant proteins (legumes and soya).

So when under stress add protein to your diet. An effective balanced meal should
consist the following:

1: One portion of protein (the size of your fist),

2: One portion of complex carbohydrate (the size of your fist), and
3: One portion of good fats (half the size of your fist).

Below are some recommendations. Mix and match them to your preferences:

#Protein: fish, chicken, eggs and soya.

#Carbohydrates: low glycaemic in the form of fruits and vegetables and whole
grains.
#Fats (Omega-3, -6 and -9): nuts, seeds, avocado, almonds, walnuts, cashew nuts,
flaxseed and pumpkin seeds. Also, high quality oils like extra virgin olive oil and
flaxseed oil. Nuts should not be roasted or seasoned. This is because roasting
destroys the good fats in them, and seasonings are usually just unnecessary
additives.

#2: Vegetables
Eat a variety of'high fibre, non-starchy vegetables. These help to stabilize blood
sugar, protect against mood swings, and you are less likely to be constipated.
Examples include dark lettuce, spinach, tomatoes, cucumbers, mushrooms, red bell
peppers, asparagus, broccoli, cauliflower, carrots and green beans.

#3: Fruits
Eat a variety of high-fibre, non-starchy fruits. Some fruits (like bananas, mangoes
and durians) have high glycaemic index and can increase blood sugar. There are
however many fruits which are relatively low in sugar, e.g. raspberries,
blueberries (fresh), fresh green apples, cherries and grapefruits. Avoid juices
because without the fibre they are "high" in sugar.

#4: Water and Teas

Drink plenty of water and teas. Why? Because when thirsty our body is signalling
that it wants water. Do not quench your thirst with coffee, juices or soft drinks
that contain a large amount of sugars, caffeine or both. Beware of diet soft drinks
because of the artificial sweeteners in them as they may contribute to impulsive or
hyperactive behaviour. Moreover the phosphoric acid in them reduces bone density.

Green tea and black tea (without sugar and milk) contain caffeine (less than
coffee) but the effect of the caffeine is often neutralized by their L-theanine
content. L-theanine is an amino acid found in these teas that helps in alertness,
with a mild tranquilizing, anxiety-reducing effect. Good quality teas (organic)
have high concentration of L-theanine. Have two to four cups of teas each day.

#5: Supplementation
While sound eating habits provide a strong foundation for optimal brain-body
chemistry, supplementation strengthens specific biochemical processes in the brain
and body. Suggested supplements that help include multivitamins, B-complex, vitamin
C and various antioxidants, Omega-3 oils, probiotics and digestive enzymes.
Foods to Avoid
Avoid fast foods and pre-packed microwave meals. Avoid starchy foods like rice,
pasta, potatoes and deep-fried foods. And of course avoid caffeine and alcohol.

When stressed, avoid or strictly limit your intake of sugar and grain-based
carbohydrates. Stick to whole grains only. Eat protein with each meal, snack with
nuts and drink plenty of water, gren and/or black tea (without sugar and milk).