Nutrition major key to relieve stress
by KC Jones, reporter

    We are designed to live in a world of stress. We are born equipped to handle the pressures of life. As long as our support systems remain strong, our bodies can handle stress and not be damaged by it.

Nutrition is the pillar that up- holds our support systems. But if we are deficient, after a while the support systems will collapse. We break down or burn out under stress because when our bodies need nutrients the most, we are unaware of our needs or careless in providing them. Stress takes its toll, and we become vulnerable to fatigue.

According to the American Institute of Stress (www.stress.org), “Seventy-five to ninety percent of all visits to primary care physicians are for stress-related disorders. Stress has been linked to all the leading causes of death, including heart disease, cancer, lung ailments, accidents, cirrhosis and suicide.”

Since heart disease is a big concern and today is Valentine’s Day, let’s discuss stress in relation to the heart. First, consider the major risk factors for heart disease: high blood cholesterol, high blood pressure, cigarette smoking, physical inactivity and obesity.

Heart disease risk nearly doubles with one major risk factor. With two risk factors, the risk increases threefold, with three risk factors fourfold and so on.

While stress looms as a cause of heart disease, it is difficult to define and measure. People who isolate themselves socially have increased risk of heart disease. Social support acts to help people cope with stressful situations.

The type A behavior is prone to heart disease. This personality type is characterized by aggression, competitiveness, a chronic feeling of being in a hurry, impatience, suppressed anger and hostility. The hostility component appears to account for the toxicity of behavior.

When we experience stress, adrenaline is dumped into the bloodstream, triggering the release of insulin to boost the production of energy in a fight-or-flight response. Blood vessels constrict, and blood pressure goes up.

Muscles become tense, perspiration increases as does frequency of urination. All of this activity upsets the nutritional balance in our system and drains nutrients.

Many nutrients help the body deal with stress. B-vitamins are not found as a single isolated nutrient in nature but are a complex of 11 substances.

Thiamine (B1) is probably the most frequent deficiency that involves symptoms as severe as heart failure.

Pantotheic acid has been found to stimulate the adrenal glands and actually enhances the body’s ability to withstand stress. Because the body excretes excess B-vitamins, this supplement is best consumed in a time-released way.

Soluble fiber decreases serum cholesterol. Research has proven a significant relationship to lowered fatal and nonfatal heart attacks with total fiber intake.

Recommendations for dietary fiber consumption range from 20 to 35 gm per day for adults.

A growing body of evidence indicates that soy protein favorably alters several metabolic processes involved in the development of heart disease.

In one study, a daily intake of 31 to 47 gm of soy protein lowered cholesterol by 9 percent.

It has been observed that Asian populations that consume soy proteins also have a low rate of heart disease.

Antioxidant nutrients, vitamin C and beta-carotene are substances that protect tissue from oxidative damage.

They are especially important in preventing atherosclerosis, hardening of the arteries.

Vitamin E is another antioxidant that has a protective effect.

Many studies have shown a decreased risk of heart disease for subjects taking 100 IU or more of vitamin E per day.

Vitamin E is actually a complex in nature, but natural E is a very expensive raw material. Therefore, most products on the market are synthetic or blends.

If a product is labeled correctly, the synthetic E is dl-alpha tocopherol. If natural, the label should read d-alpha tocopherol (without the L.) Wheat germ oil is Mother Nature’s storehouse of natural vitamin E.

The best way to protect our hearts is to realize stress is a part of life and we need to deal with it by taking care of ourselves.