| Someone suffering from stress often either skips | | | | day. This diary may also identify any instances |
| or rushes meals, eats junk food or convenience | | | | where the individual is eating to ease the stress |
| meals and much of the time this may be at their | | | | (many people for example will eat snacks when |
| desk as they work. Often people suffering from | | | | they are stressed and not because they are |
| stress may find that they are not taking time to | | | | actually hungry). |
| eat regular balanced meals due to time constraints | | | | It is important to therefore eat well balanced |
| that they are placed under, for example skipping | | | | meals regularly and these should be eaten away |
| lunch to finish a task. If this is the case, they may | | | | from the desk (in other words, not while |
| not only want to look at what they are eating but | | | | performing other tasks). Similarly, regular exercise |
| also consider implementing time management | | | | is advised, so it may be that a lunch break should |
| techniques. This lack of a well balanced nutritional | | | | include a brisk walk after eating. Exercise can help |
| meal can have an effect on the stress suffered | | | | combat the effects of stress, and the good news |
| by the individual and the symptoms that occur. | | | | is that this means any type of exercise whether |
| Research has shown that particular food types | | | | it is the brisk walk, swimming or spending time at |
| can actually increase the effect of stress | | | | the gym, as all of these can result in decreased |
| whereas others can actually reduce the effects. | | | | blood pressure, lower heart rate, and slower |
| To reduce stress it is suggested that the daily | | | | breathing. The reason for this, being that exercise |
| diet should include: | | | | is actually a natural method of reversing the fight |
| - carbohydrates such as pasta, cereal, potatoes, | | | | or flight reaction. It can promote feelings of |
| brown rice | | | | well-being and relaxation. |
| - protein | | | | Many people also find that exercise can have a |
| - vegetables | | | | positive effect on their mood. It is these positive |
| - potassium which can e found in whole grain, | | | | feelings that help the individual to deal with stress |
| wheatgerm, nuts and also in milk | | | | and its effects in a more positive and efficient |
| - but reduce the intake of sugary sweetened | | | | manner. It is however suggested that you should |
| foods | | | | not exercise within 3 hours of going to bed as |
| Additionally it is advised to ensure that they are | | | | you may find it harder to wind down after |
| drinking enough water as this can also reduce | | | | exercise. For many people the idea of exercise |
| stress. It is suggested that a food diary should be | | | | may be a daunting one at first, but it can be any |
| kept to identify any patterns between the food | | | | activity that helps increase fitness such as yoga |
| and fluids taken and stress levels, reducing any | | | | and tai chi which can be gentle for the beginner, |
| foods which appear to aggravate stress. It should | | | | walking, swimming, dance classes or whatever |
| be noted that the effects from foods and fluids | | | | takes your fancy. The activity should be |
| may not appear immediately - they may not be | | | | something that you enjoy... stress busting can be |
| evident until some considerable time later in the | | | | fun! |