Shared By : Poonam Bisen, M.phil (Dietetic and Nutrition)  


When people talk about stress, they are usually referring to tension or emotional distress. Medically, however, stress is defined as any condition or situation that places undue strain on the body. The sources can be a physical illness or injury, as well as numerous psychological factors-including fear, feelings of anger or frustration, and even unusual happiness. A stressor can trigger the body’s automatic stress-response system. This sets the stage for decreased immunity and increased vulnerability to illness, ranging from common cold to heart attacks and even cancer.

Physical symptoms

  1. Palpitations, shortness of breath, chest pain.
  2. Unusual rapid breathing, dizziness or light headedness
  3. Frequent headaches.
  4. Frequent headaches
  5. Heartburn or other types of digestive problems.

Psychological problems

  1. Difficulty in concentrating and in making decisions.
  2. Sleep problems.
  3. Chronic fatigue, even after adequate rest.
  4. Changes in appetite and an increased reliance on alcohol, nicotine, or other drugs.
  5. Decreased enjoyment of pleasurable activities and events.

Nutritional needs

Good nutrition is especially important during periods of stress. Prolonged stress, whether psychological or physical, plays havoc with digestion and nutritional needs. Food provides energy, vitamins, minerals for dealing with stress and help to counter the negative effects on the body’s immune system.

  1. Chia Seeds:- with the highest omega-3 fatty acid content, chia seeds are the best food to stimulate the mental health. They are rich in dietary fiber which help body from developing chronic illnesses.
  2. Salmon:- Highly rich in omega-3 fatty acids and vitamin B-12, salmon is extremely wholesome. It minimizes depression, anxiety and protect brain from other mental problems too.
  3. Leafy Greens:- Green leafy veggies have a bounty of advantages along with fiber and minerals. Its vitamin and mineral content make it must have to promote the cognitive health. Hence, it’s suggestive to include leafy greens in your diet for overall mental welfare.

Tips for eating during stressful periods

No diet will make stress disappear. However, there are steps you can take to help your eating during stressful times

  1. Eat breakfast compulsorily
  2. Eat slowly
  3. Don’t go on dieting
  4. Limit your intake of caffeine and alcohol
  5. Listen to your body

Ways to relieve stress

  1. Make sure you eat regular and healthful meals; several small meals may work best.
  2. Exercise regularly to increase production of endorphins, brain chemicals that lift mood.
  3. Listen to your favourite music; it, too increases endorphins.
  4. Learn a relaxation technique like meditation, deep breathing or yoga.
  5. Make a things-to-do list for the day.
  6. Consider having a pet stroking an animal can help you relax.


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