Stress 101: The ultimate guide to fight, prevent, and handle the everyday jitters

By: Cindy G Castillo

Whether it’s the holidays season that’s already creeped up on us, or the torments of finals week on students, stress is everywhere — it happens everyday, and to everyone. But the way you handle your daily stresses can make a huge difference in the way your days turn out. And did you know there is food and exercise that can prevent stress from the very beginning? 

We have come up with the ultimate guide to stress; the ways to prevent it, ways to fight it, the consequences it can bring to your health, and an understanding of what triggers it. 

So what happens to your body when you’re stressed?

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Stress can be classified as acute and chronic. Whether it’s one or the other, stress is ultimately felt in your heart and muscles, making your blood pressure go up; and if not handled, could lead to stomach problems — or in extreme cases, heart attacks. It is estimated that around 75 – 90% of all doctors visits are due to stress-related complaints.

We all know that the best way to start treating any health issue is through our daily nutrition. Here are 6 foods that you should be including in your diet if you’re someone who deals with stress often. 

1. Leafy Greens – Leafy greens contain a lot of magnesium, which is an important mineral that has the power to relax muscles.

2. Fish Oil – Fish oil contains essential fatty acids that help with serotonin production in the brain. Serotonin makes you feel good mentally and enables your brain to better cope with stress. You can get your fish oil from certain kinds of fish, like salmon; or from supplements.

3. Dark Chocolate – Indulge ladies! Recent studies have shown that eating a small amount of dark chocolate on a daily basis reduces stress hormone levels.

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4. Meats – These are helpful for their source of protein and amino acids, which are necessary for healthy brain function. 

5. Coffee – I know, fighting stress with caffeine? Here, moderation is key. Coffee can help stimulate the brain into working with more energy and efficiency, helping you feel motivated and less stressed. Also, skip the sugar!

6. Nuts – Nuts help you maintain your blood sugar levels. They also contain plenty of the vitamin B complex, which combats fatigue.

Just like there are foods you SHOULD be eating to fight stress, there are also foods you should by all means AVOID when you’re stressed. 

1. Glazed Doughnuts – I DO have to take away this one! Baked confections actually increase anxiety. That’s because without fiber to slow digestion of all that sugar, glucose levels spike, raising the production of the stress hormone cortisol.  

2. Pretzels – Beyond their satisfying crunch, pretzels are simple carbs that lift mood only briefly before sending it back to subterranean levels.

3. Potato Chips –  Worse than overloading on simple carbs is stuffing yourself with trans-fat. A study at Wake Forest University School of Medicine found that a diet high in trans-fats leads to weight gain—specifically around the middle, where it’s most dangerous to your health.

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4. Granola Bar – Most contain large amounts of sugar — which is what you don’t want. 

5. French Fries – This All-American comfort food is little more than greasy fat, carbs, and probably trans fat, which data have linked to higher rates of depression, as well as ab flab.

6. Ice Cream – You know how it goes: sugar spikes your levels of glucose and cortisol, plus the lactose can cause GI distress if you’re sensitive.  Remember, this is only if you’re stressed. If your date just flaked on you, we understand. 

7. Nachos – Heavy cheese and simple carbs will not help you get your mellow on, no matter how much that plate of nachos tries to convince you otherwise.

Check out this useful infographic to better understand stress in women, and for some useful tips to help relieve it: