The document discusses stress, its causes and effects on the body. It states that some stress can be motivating in short bursts but prolonged stress is harmful. It outlines the physical and psychological effects of stress and how the body responds through increased hormones like cortisol. Foods like fruits, vegetables, fiber and antioxidants can help relieve stress while foods high in fat, sugar, salt and caffeine should be avoided. Managing stress also requires lifestyle changes like exercise, meditation, social support and an overall balanced lifestyle.

1. Stress
and
Strain

2. Is Stress
good
or bad?

3. Ancient saying is “No pain, no
gain” some amount of stress for
short period is always essential
and helps people to motivate in
improving their mental/
physical output. But excess
stress for long periods play
havoc and crush our lives.

4. What is the real
answer for
Stress
Strain

5. There are 3 main reasons stress
& strain in today's World, like
Hurry -Worry- Curry
The increased pace in life,
domestic goals/ professional
challenges/ dead lines/ targets
will be digging a person mentally.

6. Also financial losses,inadequate
income, family disputes, official
worries, driving in complicated
traffic daily morning/ evening
make matters worse. Hence
modern life every min. is anxious
& every day is a war of struggle to
achieve & excel. The impact is on

7. Now people of almost all age
groups both sexes more urban
and some in rural areas are
becoming victims of day to
day stress and strain of varied
degree. What are the effects of
stress and strain on the person.

8. The effects are varied and very
many like psychological,
physiological changes are
noticed. The effects are visible
depending upon the age, amount
of stress, food habits, life style,
family/ friends/ society support to
the person. The environment will
play a vital role.

9. Stress is like a pest (white
ants) in the body. Idiot Box,
Jigsaw Puzzle like traffic,
disputes with neighbours,
friends, family members,
business partners, colleagues,
loss of near & dear, financial
losses, violence, deprivation

10. Sudden changes, responsibilities,
complicated life situations,
worries, helplessness, despair,
personal worries leads to stress &
strain for a person. There is no
person who has not experienced
stress in his life time at one time or
other. It can be handled. Prolonged
stress is harmful

11. Stress causes many problems
and variety of complications like
hypertension, heart problems,
obesity, diabetes, various
cancers, prolonged diarrhoea, it
weakens body immunity leading
to many diseases, disorders.
Hence now stress & strain is

12. Even children are no exception to
this modern social evil. Children
who spend more time lonely in the
houses, parental disputes/ loss at
tender age, educational burden,
unbearable home work, inadequate
sleep contributes for stress in
children. Malnutrition causes
stress.

13. What tension do to body?
When body undergoes tension
causing stress & strain, the
body reacts in many ways to to
face the situation. Nervous
system is stimulated, hormonal
secretions/ functions are
altered.

14. This is medically termed as
“General Adoptive Syndrome” this
can be seen in three stages in the
body.
First Stage: This is like a warning
stage. To face it and keep stable
body secretes a hormone called
Adrenaline preparing the body for.

15. To fight the situation or to escape
from the situation. In this stage
muscles are stiffened, heart &
respiratory rate goes up, eyes are
protruded, abdominal distention
and many more symptoms are
observed. Normally when once we
come out of the stress almost all
the physical symptoms disappear.

16. If they are prolonged without
respite the person will go to
Second Stage.
Second Stage:
For long-term protection body will
take some actions. To face the
stress extra energy is needed, for
which the level of..

17. Glucose in the blood has to be
increased, for this the blood
pressure has to go up. Hence
body releases the required
hormones. The upper portion of
the adrenal gland releases a
hormone called Cortico Steroid.

18. In this stage the body immunity
system over works and the chances
of getting various new diseases are
very high. If this situation is
prolonged it causes exhaustion,
lack of concentration, washed out
feeling, temper tantrums and other
varied problems are cropped up.
Hence has to be handled suitably.

19. Third Stage: In this stage the body
feels that it has lost all the body
energy reserves and Immunity
power. Adrenaline and blood
glucose levels come down and
body losses the ability to fight
stress. This increases the mental
& physical exhaustion.

20. More prone to diseases. The
protective Hypothalamus-Pituitary &
Adrenaline glands looses
coordination and results in hormonal
imbalance. This results in tired
feeling, mental depression. Immunity
mechanism will be defunct. The
excess fat & cholesterol secreted
into blood vessels as a clog

21. The clog will increase and
causes blocks in the blood
vessels. Some times depending
upon the location these blocks
will be fatal. That results in
paralysis, IHD, Heart Attack &
Brain Stroke.

22. To avoid this prevention and
relieving the stress is very vital.
When we observe the initial
symptoms of stress we must come
out through Food- Dhyana- Yoga-
Exercise- Breathing. Among all good
eating habits are easy to follow and
will give very good results. We must
take expert guidance in food intake.

23. Relaxation Techniques will help a
lot. Even take the help of
psychologists/ nature therapists
to over come stress and its bad
effects. Please remember the
crucial role of Food in relieving
the stress.
What are the symptoms & effects

24. Altered mental condition:
Anxiety, tension, depression, lack of
confidence, self accusation are
observed. This can be felt by family
members, friends
Behavioral Changes:
Lack of concentration, hurry, lack of
understanding, improper planning,
unable

25. to do planned work, unable to
express the Inner thoughts
effectively, disjointed speech and
exhaustion are predominant.
Physical Condition:
Improper gait, increased heart &
respiratory rate, indigestion,
constipation/ diarrhoea, insomnia,
black circles of the

26. eyes, anorexia, continuous,
nagging, vague aches and pains,
head aches, pain in the neck,
shoulder, back pain. Excess
sweating, loss of libido,
hopelessness, weeping, fear, wants
to be alone, withdrawal/ suicidal
tendencies are some of the
symptoms.

27. What are the
Foods to be
taken

28. Research have shown that stress
is due to many reasons. What
ever may be the reason Food can
help a lot in relieving Stress.
People under stress develop
liking towards certain foods &
aversion to certain foods. They
tend to over eat in stress periods.

29. Some people under stress take
fasting as punishment to family
members. During stress body
needs extra energy, balanced
timely diet to provide the needed
nourishment for the body under
stress. Hence food is the biggest
remedy for people under stress &

30. Balanced Diet:
People under stress has to take
balanced timely diet. They have to
consume variety of foods. They
have to consume clean, fresh food
periodically.
Raw Foods:
Raw wheat/ rice, dals, lentils has to
be

31. consumed more which provide
excellent nourishment to body.
Fruits-Vegetables:
See that you consume fresh
fruits and raw vegetables as
salads in every day food they
are the stress busters

32. Water:
70% of body weight are due to
body fluids. Consume 4-5 lits
of water /day. Avoid water 30
min before and 60 min after
food for better digestion. Take
only 50-100 ml only with food.

33. Avoid ice water which reduces the
appetite.
Fiber:
Fiber is the best stress buster, fiber
helps in fighting the other
symptoms due to stress. It
improves whole digestive tracks,
relieves constipation and improves
digestion.

34. Vitamins:
Under stress B-C-A- Vitamins &
nutrients like licopen, beta
carotene & selenium are depleted.
Hence fruits like orange, Amla, gua,
papaya, potato, lime, banana,
grapes, sweet potato, tomato,
cabbage, cauliflower, carrot, onion,
mango,

35. watermelon, maize, wheat etc has
to be consumed regularly.
Aversion:
One should not avoid foods for
which he developed aversion due
to stress & strain. By taking
variety/balanced food you can
conquer the stress effectively.

36. High Fat Diets:
Under stress reduce/ avoid high
fat foods like cheese, paneer,
sweets, lassi, bakery foods, fast
foods, tined foods, pickles, deep
fried items, chocolates, coffee
with sugar, ice cream etc. they
trigger & contribute more stress.

37. Anti-Oxidants:
Under stress free radicals will
increase radically. To control
them we have to take foods with
anti-oxidants like fresh leafy
vegetables, turmeric, Amla,
honey and sunflower oil
provide them in plenty.

38. Foods to
Avoid in
Stress &

39. Fried Foods:
Fried foods harms body immune
mechanism. Under stress they
cause more damage to the body.
Meat Foods:
Meat foods contains animal fat
and are harmful for people under
stress

40. Coffee:
Caffeine is present in high
quantities in coffee, tea, cool
drinks, chocolates which increases
the adrenaline secretion & harm
the body. It will also influences
Hypertension & Hyper Cholesterol.
Hence consume minimum when
under stress.

41. Fast Foods:
Under stress people must avoid
fast foods like burgers, pizzas,
samosa, chips has to be avoided.
Alcohol:
It stimulate adrenaline
secretions which increases
tension, temper tantrums,

42. insomnia etc. this also weakens
body immune mechanism. Hence
avoid alcohol.
Smoking:
For temporary stimulation,
alertness people smoke, but in long
run it leads to various cancers,
hypertension, respiratory disorders
and heart problems.

43. Food Habits:
Avoid Prolonged fasting,
irregular/ improper foods, fast
foods. Take food leisurely in
pleasant atmosphere. Don’t
take food in work place. Fasting
whole day & taking excess food
in the night is harmful.

44. 2 White Poisons
Avoid 2 white poisons- Salt & Sugar
which reduces adrenaline gland
efficacy there by causing mental
instability and under going
increased stress. Hence avoid salt-
fast foods, pickles, fried/ tined
foods containing more salt.

45. What else has
to be done
apart from

46. Examine your daily living
conditions. Don’t aspire for
impossible things. Have
satisfaction. Sit back to
analyze reasons for stress
contributing factors in your
life & plan to correct them

47. Discuss things with family
members/ friends/ colleagues.
Take up either exercise/
dhyana/ yoga/ breathing
controlling under expert advise
as long term measure.

48. Help others, elderly, neighbours
colleagues, children without
expecting anything in return. Take
up a social activity - join / start an
NGO. Donate blood, books, clothes,
rice, fruits, items to orphanages/
oldage homes. Studies proved
people who involve in philanthropy
will be more healthy.

49. Ayurveda is having many herbs
mentioned for stress & strain
in ancient life sciences texts
like Charaka Samhita & Susruta
Samhita. Many remedies made
of herbs are available today.

50. • 5 gms Aswagandha churna
with 50 ml cow milk/ Honey
• 30 ml Aloe Juice with 20 gm
Honey
Take 2 times daily on empty
stomach for 3-4 mandals
(120-160 days) is very helpful in
fighting stress & strain

51. YOU Stop
worrying &
Start Living
From Today
Good Luck - Happy Living

52. For Individual counseling
Bellavistan Kovur,
98480 13958
support@gloherbals.com
www.gloherbals.com