Stress
The term stress has been borrowed by biologists from
engineering, where it implies an ability to withstand a defined amount of
strain. Dr. Hans Selye, a great medical genius and noted world authority on
stress, has described stress as " a state manifested by a specific
syndrome which consists of all the non-specifically induced changes within a
biological system. "
The term implies any condition that harms the body or
damages or causes the death of a few or many cells. The body immediately tries
to repair the damaged cells but it can do so only if the diet is adequate,
providing a generous supply of all the essential nutrients. If, however, rebuilding
of cells is not able to keep pace with their destruction, the condition will
result in disease. The most common
diseases associated with stress are heart disease, diabetes, headache and
peptic ulcer. Other diseases resulting from stress are ulcerative colitis,
chronic dyspepsia, asthma, psoriasis and sexual disorders. Reactions to stress
are manifold. No one situation is stressful to all the people all the time.
Some of the factors that can produce stress are children or the lack of them,
the boss or the subordinate, the traffic, the telephone or the lack of it,
overwork or not enough to do, too much money or too little of it, making
decision, a dull routine job, lack of authority and apprehensions about the
future.
Symptoms
The body and the mind react to any stress factor. A
large number of physical changes take place at the time of stress induced
arousal. The brain and nervous system become intensely active, the pupils of the
eye dilate, digestion slows down, muscles become tense, the heart starts pumping
blood harder and faster, blood pressure increases , breathing become faster, hormones
such as adrenaline are released into the system along with glucose from the
liver and sweating starts.
All these changes take place in a split second under
the direction of the nervous system. If the stress factors are immediately
removed, no harm accrues and all the changes are reversed. Stress in its
earlier and reversible stage leads to poor sleep, bad temper, continual
grumbling, longer hours of work with less achievement, domestic conflict with
spouse and children, repeated minor sickness, absenteeism and prolonged absence
for each spell of sickness, accident proneness, feeling of frustration and
persecution by colleagues and complaints of lack of cooperation and increase in
alcoholic intake.
It is essential that these symptoms are recognised
early by the patients or their well-wishers and remedies measures taken to
overcome them. If, however, stress is continuous or repeated frequently, a
variety of symptoms appear such as dizziness, stiff muscles, headache, vision problems,
breathing difficulties, asthma, allergies, palpitation, digestive disorders,
blood sugar irregularities, backache, skin disorders, bowel disorders and
sexual difficulties.
Causes
Stress may be caused by a variety of factors both
outside the body and within. External factors include loud noises, blinding
lights, extreme heat or cold, x-rays and other forms of radiation, drugs,
chemicals, bacterial and various toxic substances, pain and inadequate
nutrition. The factors from within the body include feelings of hate, envy,
fear or jealousy.
Treatment
In dealing with stress, the patient should completely
change his life style. He should adopt an optimum diet which should be able to
meet the nutritional demands of stress. Such diet should obviously be made of
foods which, in combination, would supply all the essential nutrients. It has
been found that a diet which contains liberal quantities of (i) seeds, nuts and
grains, (ii) vegetables, and (iii) fruits would provide an adequate amount of
all the essential nutrients. Each of these food groups should roughly form the
bulk of one of the three meals. These three basic health -building foods should
be supplemented with certain special foods such as milk, vegetable oils and
honey.
There are many foods which are helpful in meeting the
demands of stress and should be taken regularly by the patient. These are
yogurt, blackstrap molasses, seeds, and sprouts. Yogurt is rich in vitamin A, B
complex and D. It relieves insomnia, migraine and cramps associated with menstruation.
Blackstrap molasses, a by-product of sugar refining process, is rich in iron
and B vitamins. It guards against anemia and is good for heart diseases. Seeds
such as alfalfa, sunflower, and pumpkin and sprouts are rich in calcium and
quite effective as deterrents of listlessness and anxiety. Steam cooked
vegetables are best as boiling causes many vitamins and minerals to be
dispelled into the water.
The leaves of holy basil, known as tulsi in the
vernacular, are highly beneficially the treatment of stress. They are regarded
as adaptogen or antistress agents. Recent studies have shown that the leaves
protect against stress significantly. It has been suggested that even healthy
persons should chew 12 leaves of basil twice a day, morning and evening for
preventing stress. Certain nutrients are beneficial in relieving stress. These
are vitamins A and B, minerals such as calcium, potassium and magnesium which
reduce the feeling of irritability and anxiety. Vitamin A is found in green and
yellow vegetables. Some of the valuable sources of vitamin B are cashews, green
leafy vegetables, yeast, sprouts and bananas. An element of vitamin B complex, pantothenic
acid is especially important in preventing stress. It has a deep effect on the
adrenal glands and the immune system and adequate amount of this vitamin along
with vitamin A can help prevent many of the changes caused by stress.
Potassium deficiencies are associated with
breathlessness, fatigue, insomnia and low blood sugar. Potassium is essential
for healthy heart muscles. Nuts and unrefined grains are good sources of
potassium. Calcium is a natural sedative. Deficiencies can cause fatigue, nervousness
and tension. Dairy products, eggs, almonds, and soybeans are rich sources of calcium.
Magnesium is known as nature’s tranquiliser and is associated with the
prevention of heart attack. Deficiencies may lead to excitability,
irritability, apprehension and emotional disorders. Magnesium is also necessary
for absorption of calcium and potassium and is found in many fruits,
vegetables, seeds, dates and prunes.
There are certain foods which are associated with
stress and anxiety and should be scrupulously avoided by patients. These foods
are caffeine and many soft drinks, which cause nervousness, irritability and
palpitation; salt which has been associated with heart diseases; cigarettes
which cause tension, irritability and sleeplessness and which have been linked
with cancer, and alcohol which depletes vitamins of B group consider essential
for reducing stress.
Regular physical exercise plays an important role in
the fight against stress. Exercise not only keeps the body physically and
mentally fit, it also provides recreation and mental relaxation. It is nature’s
best tranquiliser. One can jog, run, walk or play games, depending upon one’s
liking. Walking is the simplest and safest exercise. One should take a brisk
walk for 45 minutes or so daily.
Yogic asanas, kriyas and simple pranayams ,
beneficial for maintenance of general health and mental relaxation, can serve
as the best shock-absorbers against stress. These include asanas like
pavanmuktasana, sarvagasana, halasana, ardhamatsyendrasana, bhujangasana, dhanurasana,
yogamudra ,padmasana, trikonasana, kriyas like kunjal and jalneti andpranayamas
such as kapal bhati, anuloma- viloam, sitali , sitkari and bhramari.
Recreation and rest are equally important and patient
should set a definite time for recreational activities. They should also take a
holiday at regular intervals. And above all, they should simplify their
lifestyles to eliminate unnecessary stress.
Source: www.healthlibrary.com through www.scribd.com
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