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The
term stress has been borrowed by biologists from
engineering, where it implies an ability to withstand a
defined amount of strain. Dr. Hans Selye, a great medical
genius and noted world authority on stress, has described
stress as " a state manifested by a specific
syndrome which consists of all the non-specifically
induced changes within a biological system. "
The term implies any condition that harms the body or
damages or causes the death of a few or many cells. The
body immediately tries to repair the damaged cells but it
can do so only if the diet is adequate, providing a
generous supply of all the essential nutrients. If,
however, rebuilding of cells is not able to keep pace
with their destruction, the condition will result in
disease. The most common disease associated with stress
are heart disease, diabetes, headache and peptic ulcer.
Other diseases resulting from stress are ulcerative
colitis, chronic dyspepsia, asthma, psoriasis and sexual
disorders.
Reactions to stress are manifold. No one situation is
stressful to all the people all the time. Some of the
factors that can produce stress are children or the lack
of them, the boss or the subordinate, the traffic ,the
telephone or the lackof it, overwork or not enough to do,
too much money or too little of it, making decision, a
dull routine job, lack of authority and apprehensions
about the future.Symptoms
The body and
the mind react to any stress factor. A large number of
physical changes take place at the time of stress induced
arousal. The brain and nervous system become intensely
active, the pupils of the eye dilate, digestion slows
down,muscles become tense, the heart starts pumping blood
harder and faster, blood pressure increases , breathing
become faster, hormones such as adrenalie are released
into the system alongwith glucose from the liver and
sweating starts.
All these changes take place in a split second under the
direction of the nervous system. If the stress factors
are immediately removed, no harm accrues and all the
changes are reversed.
Stress in its earlier and reversible stage leads to poor
sleep, bad temper, continual grumbling, longer hours of
work with less achievement, domestic conflict with spouse
and children, repeated minor sickness, absenteeism and
prolonged absence for each spell of sickness, accident
proneness, feeling of frustration and persecution by
colleagues and complaints of lack of cooperation and
increase in alcoholic intake.
It is essential that these symptoms are recognised early
by the patients or their well-wishers and remedies
measures taken to overcome them. If, however, stress is
continuous or repeated frequently, a variety of symptoms
appear such as dizziness, stiff muscles, headache, vision
problems, breathing difficulties, asthma, allergies,
palpitation, digestive disorders, blood sugar
rregularities, backache, skin disorders, bowel disorders
and sexual difficulties
Causes
Stress may be
caused by a variety of factors both outside the body and
within. External factors include loud noises, blinding
lights, extreme heat or cold, x-rays and other forms of
radiation, drugs, chemicals, bacterial and various toxic
substances, pain and inadequate nutrition. The factors
from within the body include feelings of hate, envy, fear
or jealousy.
Treatment
In dealing
with stress, the patient should completely change his
life style. He should adopt an optimum diet which should
be able to meet the nutritional demands of stress. Such
diet should obviously be made of foods which, in
combination , would supply all the essential nutrients.
It has been found that a diet which contains liberal
quantities of (i) seeds, nuts and grains, (ii)
vegetables, and (iii) fruits would provide an adequate
amount of allthe essential nutrients. Each of these food
groups should roughly form the bulk of one of the three
meals. These three basic health -building foods should be
supplemented with certain special foods such as milk,
vegetable oils and honey.
There are many foods which are helpful in meeting the
demands of stress and should be taken regularly by the
patient. These are yogurt, blackstrap molasses, seeds,
and sprouts. Yogurt is rich in vitamin A, B complex and
D. It relieves insomnia, migraine and cramps associated
with menstruation. Blackstrap molasses, a by-product of
sugar refining process, is rich in iron and B vitamins.
It guards against anaemia and is good for heart diseases.
Seeds such as alfalfa, sunflower, and pumpkin and sprouts
are rich in calcium and quite effective as deterrents of
listlessness and anxiety. Steam cooked vegetables are
best as boiling causes many vitamins and minerals to be
dispelled into the water.
The leaves of holy basil, known as tulsi in the
vernacular, are highly beneficially the treatment of
stress. They are regarded as adaptogen or antistress
agents. Recent studies have shown that the leaves protect
against stress significantly. It has been suggested that
even healthy persons should chew 12 leaves of basil twice
a day, morning and evening for preventing stress.
Certain nutrients are beneficial in relieving stress.
These are vitamins A and B, minerals such as calcium,
potassium and magnesium which reduce the feeling of
irritability and anxiety. Vitamin A is found in green and
yellow vegetables. Some of the valuable sources of
vitamin B are cashews, green leafy vegetables, yeast,
sprouts and bananas. An element of vitamin B complex,
pantothenic acid is especially important in preventing
stress. It has a deep effect on the adrenal glands and
the immune system and adequate amount of this vitamin
along with vitamin A can help prevent many of the changes
caused by stress.
Potassium deficiencies are associated with
breathlessness, fatigue, insomnia and low blood sugar.
Potassium is essential for healthy heart muscles. Nuts
and unrefined grains are good sources of potassium.
Calcium is a natural sedative. Deficiencies can cause
fatigue, nervousness and tension. Dairy products, eggs,
almonds, and soyabeans are rich sources of calcium.
Magnesium is known as nature’s tranquiliser and is
associated with the prevention of heart attack.
Deficiencices may lead to excitability, irritability,
apprehension and emotional disorders. Magnesium is also
necessary for absorption of calcium and potassium and is
found in many fruits, vegetables, seeds, dates and
prunes.
There are certain foods which are associated with stress
and anxiety and should be scrupulously avoided by
patients. These foods are caffeine and many soft drinks,
which causes nervousness, irritability and palpitation ;
salt which has been associated with heart diseases;
cigarettes which cause tension, irritability and
sleeplessness and which have been linked with cancer, and
alcohol which depletes vitamins of B group consider
essential for reducing stress.
Regular physical exercise plays an important role in the
fight against stress. Exercise not only keeps the body
physically and mentally fit, it also provides recreation
and mental relaxation. It is nature’s best
tranquiliser. One can jog, run, walk or play games,
depending upon one’s liking. Walking is the simplest
and safest exercise. One should take a brisk walk for 45
minutes or so daily. Yogic asanas, kriyas and simple
pranayams , beneficial for maintenance of general health
and mental relaxation, can serve as the best
shock-absorbers against stress. These include asanas like
pavanmuktasana, sarvagasana, halasana,
ardhamatsyendrasana, bhujangasana, dhanurasana, yogamudra
,padmasana, trikonasana, kriyas like kunjal and jalneti
andpranayamas such as kapal bhati, anuloma- viloam,
sitali , sitkari and bhramari.
Recreation and rest are equally important and patient
should set a definite time for recreational activities.
They should also take a holiday at regular intervals. And
above all, they should simplify their lifestyles to
eliminate unnecessary stress.
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