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Relieving Stress Through Fitness and Nutrition

© Gloria Ferri

Stress in a person's life can be caused by many things, whether it be a good situation such as a job promotion, a move to a new home or a bad situation such as a relationship break-up or loss of loved one. No matter what the cause is, your body can help you cope with stress a lot better through nutrition and exercise.

Nutrition and exercise both play an important role in alleviating stress symptoms. Vitamins and minerals stored in the body are rapidly depleted when you are experiencing a stressful situation, therefore extra vitamins and minerals are needed during stressful times. Protein needs are increased when your body is under stress. This is because your body uses more amino acids to produce more stress hormones when you are experiencing stress. Also, your need for Vitamin C is increased dramatically. Take at least a 500 mg. of time-released Vitamin C supplement during stressful periods. It is not uncommon for a person to tolerate 4 to 15 grams of Vitamin C per day under physical or emotional stress. Extra doses of of the B Vitamins can also help you during a stressful period, helping to alleviate symptoms such as cloudy thinking, numbness and tingling.

Everyone should spend at least 20 minutes a day just to relax. There are many ways to do so which I will explain.

Going for a walk clears your mind, reduces tension and increases energy. It is an excellent form of exercise and it is easy to do . . . . and if you have a dog, take it along and he/she can benefit too! Tai-Chi and Yoga are both excellent stress reducers also. Choose an exercise program you enjoy.

Breathing and stretching exercises, when done correctly can promote relaxation and reduce stress. Calm yourself by controlling your breathing. Here are a few breathing/relaxation techinques you can try.

Exhalation Breathing

1. Lie on your back with your arms on your side. 2. As you begin to breathe in (inhale), raise your arms all the way up and over your head to the floor as you inhale. 3. Reverse the order; breathe out (exhale) slowly and smoothly as you return your arms to your side.

Do this several times for 10 minutes or longer.

Deep Breathing

Deep breathing can be done anytime, anywhere. It provides extra oxygen to the blood and causes the boy to release endorphins, which are natural occurring hormones that re-energize and promote relaxation.

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