Buildup of Stress

According to Canada AM nutrition expert Leslie Beck, when our body undergoes a stressful event, whether it's one stressful event or ongoing stress, we go into something called the fight or flight response. Our heart beats faster, our blood pressure rises, our muscles tense and our body mobilizes energy stores into the bloodstream so that we have an immediate source of fuel.

All of these actions requires certain nutrients, certain vitamins and extra energy. So if you're not eating well, you're not getting certain nutrients. Ongoing stress can deplete your body's nutrient source and weaken your immune system -- which increase the chances of you getting sick.

Stress-reducing Diet

There are plenty of nutritional changes that can be made by those under stress. The most important tip above all is to eat a healthy balanced diet. But there are a few nutrients to stock up on.

"When your body is mobilizing fuel sources in your blood to combat stress, B vitamins most notably are used," Beck says. "And vitamin B6 in particular is used by the brain to produce a chemical called serotonin which may help the body react to psychological stress better."

People under stress should also be sure to get lots of vitamin C by eating plenty of fruits and vegetables. The andrenal glands use lots of vitamin C when making stress hormones so that needs to be replaced. But remember, all you really need is 500 mg a day; anything more and your body is likely just excreting what it does not use.

New research suggests there are many anti-stress properties in ginseng. Extracts from ginseng are in a lot of anti-stress vitamin formulations because it is thought to enhance the body's ability to deal with stress and improve mental performance. But as with all herbal remedies, they can be very powerful, and it is best to consult your doctor before taking them. For example, those who are pregnant or breastfeeding or have high blood pressure should definitely not take it.

Along with taking in more vitamins, Beck says those under stress should also avoid caffeine because of its detrimental effect on blood pressure. She recommends switching to decaffeinated tea and coffee to save your heart some stress.

Exercises to Relieve Stress

While everyone experiences stress differently, we will normally physically feel our stress in our necks, our upper and lower back. We may often carry tension so routinely and for so long that we do not even realize it. Our body somehow forgets what it is like to relax. You may think you're relaxed but you're not.

One good way to prove this is to try ¡§progressive muscle relaxation¡¨ on different parts of your body. For instance: Shrug your shoulders up to your ears and hold it and squeeze. Then relax. Now relax even further. You will soon find you can feel the tension melt away. By going through the full range of contraction, relaxation, and full relaxation, you will be able to relieve the unconscious tension in your muscles.

Another way to relieve stress is to get moving and get the heart pumping. The best kinds of quick exercises to relieve stress are ones that use all the major muscle groups so that you will need to concentrate on your movements and forget about the sources of your stress.

By engaging your body fully, you can relax your mind. You will distract yourself for a time, get the blood flowing and release some endorphins into your body at the same time.

Reference from Canada AM nutrition expert Leslie Beck