1. Eat a Variety of Foods
The forty to sixty
nutrients necessary for maintaining good physical and emotional health
include vitamins; minerals; amino acids from proteins; essential fatty
acids from vegetable oils and animal fats; and sources of energy from
carbohydrates, proteins, and fats. Most foods contain multiple
nutrients; however, no one food supplies all the essential nutrients in
the needed amounts. Thus, the greater the variety in your diet, the less
likely you are to develop either a deficiency or an excess of any
single nutrient. It is recommended that you select your daily foods from
each of the major food groups listed here to ensure that you are
getting all the necessary vitamins and nutrients.
| Vegetables
| 3–5 servings
|
| Fruits
| 2–4 servings
|
| Breads, grains, and cereals
| 6–11 servings
|
| Dairy products
| 2–3 servings
|
| Meat, poultry, fish, eggs, beans, peas
| 2–3 servings
|
| Fats, oils, and sweets
| Use sparingly
|
The average American diet
is very unbalanced. Overall, we tend to eat a lot more protein than we
need and not nearly enough starches. Starches are also rich in fiber,
which aids our digestion and may protect us from some cancers, such as
cancer of the colon. Even more problematic is the fact that most
Americans, especially fast-food junkies, eat far more fat than they
need. The average American consumes 40 percent of his or her daily
caloric intake from fat. It is recommended that no more than 20 to 30
percent of our diet come from fat, and that we minimize our intake of
saturated fats as much as possible. Saturated fats, which come from
animal sources, greatly increase our cholesterol level. No more than 10
percent of daily caloric intake should be from saturated fats. Whenever
possible, consume unsaturated as opposed to saturated fats. Olive oil,
an unsaturated fat, is both delicious and nutritious and can be
substituted for saturated fats such as vegetable oils, salad dressings,
or butter.
The relationship between
diet and the development of serious diseases has been well documented.
It has been estimated that about 60 percent of cancer in men and 40
percent of cancer in women can be linked to diet. Food preservatives,
high intake of saturated animal fat, and vitamin deficiencies are likely
culprits. High levels of cholesterol increase the risk of heart
disease. On the other hand, vitamins, calcium, fruits, vegetables, and
nonfatty fish appear to reduce the risk of cancer.
2. Eat More Whole Foods
Whole foods for
good nutrition include raw or lightly steamed vegetables, fruits, whole
grains and cereals, brown rice, beans, dried peas, nuts, and certain
seeds. These foods are complex carbohydrates that contain a complex mix
of starch, fiber, sugar, vitamins, and minerals. We recommend that you
avoid simple carbohydrate foods such as white flour, white rice, refined
sugar, sugar-coated cereals, processed fruit products, and over-cooked
vegetables. These foods are so refined, processed, or cooked that most
of the vitamins and minerals have been leached out, leaving only a
little starch and a lot of sugar. These foods are higher in calories and
lower in nutrients than the whole foods from which they are made.
Complex carbohydrates also contain much more dietary fiber, which aids
digestion and reduces the risk of colon cancer.
3. Avoid Caffeine
Coffee, black tea,
chocolate, and many soft drinks (especially colas) are very high in
caffeine. Caffeine is a stimulant that chemically induces the
fight-or-flight response in your body and depletes it of B vitamins. If
you are already having trouble coping with stress or with sleeping,
caffeine will just make matters worse. Limit or eliminate your intake of
caffeinated beverages if you are under stress or if you have difficulty
relaxing, sleeping, or coping with the pressures in your life. However,
low to moderate caffeine consumption (for example, one to two cups of
coffee daily) can certainly help boost alertness and concentration. This
should not be problematic unless you are caffeine sensitive and feel
jittery; in that case, avoid it altogether. Green tea, containing a more
benign form of caffeine, is an excellent substitute and has been shown
to be high in antioxidants which can help slow the ravages of age on our
bodies.
4. Avoid Alcohol
People often increase
alcohol consumption at times of stress as a means of maladaptive coping.
But even moderate alcohol use can interfere with your ability to deal
with stress. Alcoholic beverages are quite high in calories but low in
other nutrients. Alcohol also depletes your system of the B vitamins,
which are vitally important for helping you cope with stress. If you
must imbibe, do it infrequently and in moderation, and try to limit
yourself to wine, which may, if taken in moderation, help prevent
cardiovascular disease.
5. Take Vitamin and Mineral Supplements
When you are under
stress you require more of all vitamins and minerals, especially the B
vitamins. Deficiencies in the B vitamins, vitamin C, calcium, and
magnesium have been linked to stress-related symptoms such as insomnia,
irritability, depression, and fatigue. No single nutrient is the most
important; they all work together to help us minimize stress and cope
with the pressures in our environment. Thus, taking megadoses of any one
vitamin or mineral will not give you an optimal benefit if you are
deficient in a variety of vitamins and minerals.
There is
controversy among nutritionists about whether we need to boost our diet
with vitamin supplements. Some say that a balanced diet supplies all our
necessary vitamins and minerals. Others argue that today's supermarket
foods are so nutritionally inadequate and overprocessed that you would
have to eat three times as much food as your grandparents consumed in
order get the same level of nutrients.
If you decide to
supplement your diet with vitamins, the question arises, “How much of
which vitamins should I take?” Some researchers, such as Linus Pauling,
recommend megadoses of certain vitamins (such as vitamin C) because
there is a big difference between the minimum amount of a nutrient
required to prevent the symptoms of disease, and the optimum amount of
that nutrient necessary to maintain vibrant good health and resistance
to disease. A reasonable place to start might be with a multiple vitamin
containing a balanced stress formula of vitamins A, E, D, and C and
especially the B complex. Supplement this with additional C, A, calcium,
and magnesium. A daily vitamin formula especially designed to combat
stress was proposed by Adele Davis in Let's Get Well (1965). She recommends that you consume the following:
During periods of
high stress or illness, she instructs that you take half these amounts
six times daily, in conjunction with a daily multivitamin tablet
containing vitamins A, D, and E and a diet high in milk, liver, fresh
vegetables, and wheat germ. If you are averse to taking vitamin
supplements, you can increase your intake of natural vitamins and
minerals by adding the following to your diet:
Cod liver oil—vitamins A, F, and D
Raw wheat germ—vitamins E and B complex, proteins, minerals, and enzymes
Rose hips—vitamin C and bioflavinoids
Wheat germ oil—vitamin E and unsaturated fatty acids
Bone meal—calcium and trace minerals
Kelp—iodine and trace minerals and elements
Lecithin—choline and lecithin
Whey powder—iron, B vitamins, minerals, and lactose
Weak or
compromised immune functioning is a common by-product of chronic stress
or a single episode of extreme stress. The following herbal and/or
fungal supplements have been shown to have dramatic effects on immune
functioning: garlic, ginger, astralagus, echinacea, and the maitake mushroom.
For restoration of energy, eliminating fatigue, and combating stress utilize ginseng and astralagus.
Strong antibacterial and antibiotic effects have been demonstrated with garlic and echinacea.
Protection against heart disease can be afforded by garlic,
which has been shown to lower blood pressure and reduce clotting. The
following tonics have been linked to lowering cholesterol levels: garlic, green tea, and Ho Shou Wu.
Use milk thistle to help normalize liver functions following exposure to environmental toxins or long-term alcohol abuse.
Other foods that fight stress, as recommended in the May 1999 edition of Reader's Digest, include the following:
Whole-grain breads
speed the amino acid tryptophan to the brain, which helps to increase
levels of serotonin, which is thought to have sedating properties.
Oranges
are full of potassium, an electrolyte that conducts nerve impulses and
helps keep your brain's neurotransmitters functioning properly. Other
excellent sources of potassium include milk, cheese, apricots, bananas, whole grains, nuts, legumes, and poultry.
Fish
is a rich source of B vitamins, along with avocados, potatoes, and
beef. Insufficient quantities of B vitamins have been linked to anxiety,
irritability, and mood swings.
Rice
is rich in vitamin B1 (thiamine). Some research has suggested that
thiamine deficiency may be linked to mental illness, particularly
depression. Pork, fish, beans, enriched breads, cereals, and sunflower seeds are also good sources of thiamine.
Artichokes and spinach are full of magnesium, which is crucial to your body's ability to combat stress. Other excellent sources of magnesium include wheat germ, soybeans, bananas, and peanuts.
In addition, we would like to mention another herbal remedy, St. John's Wort,
which appears to be as effective as antidepressants, such as Prozac,
for mild to moderate depression. St. John's Wort appears to elevate mood
and increase energy. Oftentimes the reaction to prolonged stress is
chronic low-level depression and fatigue. St. John's Wort can help
jump-start your system if efforts to pull yourself out of your doldrums
have been failing. A word of caution, however: If your depression is
severe or has lasted for years, we advise that you consult a reputable
health care professional to determine whether St. John's Wort is
appropriate for your situation.
6. Eat Frequent, Peaceful Meals
It is preferable to eat
frequent small meals four or five times daily rather than two or three
large meals, particularly if you are under stress. Frequent eating
minimizes hunger; keeps your blood sugar at an even keel, preventing
hypoglycemic symptoms; and helps promote weight loss. Give yourself time
to eat your meals slowly and calmly. Even if your workday is
overwhelming and you are tempted to eat while working to save time, do
yourself a favor. Move away from your desk. Go outside if the weather is
nice. Go to a different room if possible and take a minimum of fifteen
minutes (preferably thirty minutes to an hour) not just to eat but to
relax, stretch, and recharge your batteries. Your productivity may
actually rise as a result of taking this break and you will end up
accomplishing as much as if you had eaten on the run, with far less wear
and tear on your body.
7. Maintain a Healthy Weight
Consider the following facts:
Forty percent of Americans consider themselves overweight, and 35 percent want to lose at least fifteen pounds.
Of
individuals age 25 and older, the most recent statistics indicate that
63 percent of men and 55 percent of women are overweight.
Eighteen percent of American adults are obese, being more than 20 percent overweight, up from 12 percent in 1992.
Eleven million American adults are severely obese, being more than 40 percent overweight.
Twenty-one percent of Americans are on diets; the vast majority of these are women.
Within a few years at least two-thirds of “successful” dieters regain every pound they have lost, and then some.
The percentage of
Americans who are overweight has been steadily climbing. Ironically, the
growing pudginess of Americans coincides with the increasing
idealization of thinness as a cultural standard. The pressure to conform
to societal ideals about weight and body shape can be very stressful,
especially for women. Thus the fact of being overweight simultaneously
contributes to your stress level, and then inhibits your ability to cope
with environmental stresses. For most people, weight is considered a
critical variable in any assessment of the physical self. Being obese
can profoundly affect your perception of your self-worth, and provides
largely negative attributions from those around you.
Genuine obesity
increases your risk of diabetes, high blood pressure, heart disease,
stroke, gallstones, arthritis, and certain types of cancer. The risk is
even higher for individuals who are apple-shaped and carry their weight
in their stomach, compared to pear-shaped people, who carry weight in
the hips and thighs. A fatty paunch increases risk because the fat
surrounds the internal organs, releasing fatty acids that make their way
to the liver and diminish its ability to process insulin, eventually
causing diabetes. Likewise, fatty acids enter the bloodstream and can
contribute to clogged arteries. Fat around the middle also affects how
your kidneys process insulin, which appears to be a factor in the
development of high blood pressure. For every 10 percent increase over
normal weight, men and women have about a 20 percent jump in the risk
for heart disease.
Not only does being
overweight put stress on your body, but in our weight- conscious society
it can threaten your self-esteem. It is estimated that food has
replaced sex as the central source of guilt for many individuals.
Obesity can also affect how you are perceived on the job, no matter how
unfair that may be. One study (Gortmaker et al., 1993) of obesity and
earning power for women revealed that in two comparison groups of obese
and slim workers (matched for job level, aptitude, race, socioeconomic
level, and so on), the overweight women were earning an average of
$7,000 a year less than their normal-weight counterparts after seven
years on the job.
It is recommended that
your percentage of body fat not exceed 15 percent for men and 22 percent
for women. Another way to determine whether you are overweight as
opposed to obese is to calculate your body mass index (BMI).
To figure your BMI, take your weight in kilograms (1 kilogram=2.21
pounds) and divide that figure by the square of your height in meters (1
meter=39.37 inches). Ideally, your BMI should fall between 23 and 25.
If your BMI is over 30 you are obese; if it is between 25 and 30 you may
be overweight, particularly if your percentage of body fat is higher
than recommended.
But for many people
losing weight is a difficult, challenging endeavor fraught with
short-term successes and long-term backsliding. Why is it so hard to
lose weight? And why is it even harder to keep it off once we lose it?
Everyone knows people who are constantly dieting and going up and down
in weight like a yo-yo. Why do some people put on weight by just walking
past the bakery section in the supermarket, while some eat twice what
other people eat and never seem to gain a pound? Understanding the
answers to these questions is essential if you need to slim down and
want to discover which methods will actually work, both in the short
term, and more important, in the long term.
