http://www.hbacademy.org.

1. nutrition
and stress
There are many natural nutrients
available to help us better manage
the physical and symptomatic
effects due to excessive stress.
■ ■ By Dr Leow Chee Seng, Regional Director
of Human Behaviour Academy and Dr Mazlan
B aba, Senior Lectu rer, Education Faculty,
University Putra Malaysia
While not all stress is bad – like the adrenaline
rush which helps us to meet deadlines – there’s no
denying the negative impact of acute, chronic and
intense stress on our bodies and health.
The overall results of chronic stress can be
quite unpleasant, from both the emotional
and physical perspectives, possibly even
impairing one’s ability to function and even
harming one’s health or well-being.
Excessive stress can cause – among others
– anxiety, fatigue, insomnia, stomach
problems, sweating, heart rate increase, rapid
breathing, shortness of breath and irritability.
If the stress level is not controlled, it could also
lead to several medical problems such as asthma,
chronic fatigue, erectile dysfunction, male infertility,
fibromyalgia, hypertension, immune system
dysfunction, peptic ulcers, impaired wound healing,
rheumatoid arthritis, indigestion and irritable bowel
syndrome.
Combined with the mood disorder, such medical
complications due to stress will lead to a worsening
workplace performance and relationship problems.
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2. nut r iti o ns and st r ess
Clinical management acid) and flaxseed make wonderful sources of fibre
There is no medication to completely address stress. that contribute to hormone function.
Whatever medicines are available today only help to
reduce the complications that are derived from the A clinical study conducted among post-menopausal
stress like insomnia and anxiety. women focusing on the elevated blood pressure due
to stress found that adding 30g of freshly ground
The common prescription includes sleeping aids flaxseed daily to diets is able to reduce the blood
containing diphenhydramine and doxylamine – pressure elevating effect of mental stress.
aimed at reducing stress-induced insomnia. For
stress-related anxiety, benzodiazepines lorazepam, However, the study also found flaxseed has no
alprazolam, clonazepam and diazepam may be significant effect on blood level control.
prescribed.
nutritional therapy
Medical management of stress includes sharing how Then, there is tyrosine – a natural amino acid that
to cope with stressful scenarios and to encourage the helps in stress management.
patient has a healthy diet, getting enough exercise
and sufficient sleep. Tyrosine is used by our bodies to generate adrenal
stress hormones and neurotransmitters (chemical
At the same time, patients are also encouraged to messengers in our brain). Clinical research shows
meet up with a professional counsellor if they find the level of neurotransmitters reduces when we
themselves not being able to handle the stress by are under stress. Tyrosine supplements reverse the
themselves. decline and improve mental performance during
physically stressful conditions.
dietry changes
It is also possible to reduce the negative effects Another useful nutrient is ascorbic acid or vitamin
of unwanted stress through proper nutrition. For C – as it helps reduce the level of stress-related
example, alpha-linolenic acids (an omega-3 fatty hormones and other related substances in our
bloodstream.
30 | MAY/JUNE 2012 • OH!

3. A controlled study found that vitamin C intake of figthing stress with herbs
1,000mg to 1,500mg daily reduces stress hormone The more popular herbs that help in stress reduction
levels when coupled with intense exercise. Clinical include the rhodiola, Asian ginseng, Siberian ginseng
studies also found several stress-related hormone and ashwagandha. All these herbs are members
levels can be controlled with 2,000mg daily dosage of ‘controversial’ category known as adaotogens
of vitamin C during the week before and after – which are said to be able to increase the body’s
surgery. resistance towards stress, and to generally enhance
physical and mental functions.
A deficiency in omega-3 fatty acids and low dietary
intake of docosahexaenoic acid (DHA) further Notably, a clinical study found that daily intake of
contribute to poor stress responses. A clinical 170mg rhidiola extract is able to prevent any decline
study found that intake of 1.5g to 1.8g of DHA is able in a set of mental performance during the first two
to prevent aggressiveness among students during weeks. In a double blind study of military cadets
their final examinations. performing 24-hour duties found that 360mg to
555mg of rhodiola extract consumption reduced
Several daily supplements are also commonly used mental fatigue, as measured by performance tasks.
in stress control and common dosages include
15mg of vitamin B1, 15mg of vitamin B2, 50mg Asian ginseng can enhance the feeling of well-
of vitamin B3, 10mg being in elderly people with
of vitamin B6, 500mg “Such as age-associated memory
of vitamin C, 23mg of impairment. Siberian
pantothenic acid, 400mcg biofeedback, ginseng, ashwagandha
of folic acid, 500mcg of relaxation training, have the same impact for
biotin, 100mg of calcium, stress reduction, including
100mg of magnesium
laugh therapy, chronic psychological stress.
and 100mg of zinc. yoga, meditation, However, no controlled
breathing and research has been done
Studies have found such to explore these effects in
nutrient supplements imaginary exercises humans.
resulted in significantly – are able to
less anxiety and There is also a branch of
perceived stress when
prevent or manage healing that focuses on
measured after a month. health problems thoughts and emotions on
However, other stress-
related symptoms did not
relating to stress, physical health, known as
mind-body medicine. Many
improve. according to techniques used in such
preliminary and a healing system – such
Since stress has an as biofeedback, relaxation
impact on the balance of controlled training, laugh therapy, yoga,
intestinal bacteria that research.” meditation, breathing and
affects our digestion, it is imaginary exercises – are able
a good idea to get some to prevent or manage health
probiotic supplement to problems relating to stress,
address the consequent according to preliminary and
indigestion. controlled research.
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