Actually I think I m suffering from lots of stress and anxiety..how can I deal with this please tell me🥺

Adreja

1 year ago

Actually I think I m suffering from lots of stress and anxiety..how can I deal with this please tell me🥺

Others

Happy Tummy Expert

1 year ago

Dear Adreja, Thank you for the question

Adolescence witnesses speedy physical and emotional development. These changes also demand for specific nutrient requirements. It is very important to consume a well-balanced diversified diet and engage in regular physical activity to support growth, pubertal changes, bone developments and increased haemoglobin production.

Stress is a complex phenomenon and each individual has his/her own level of stress tolerance. There are multiple causative factors of stress including irregular sleep pattern, sedentary lifestyle, current state of mind and/or an underlying health condition.

A nutritious, well-balanced diet can sometimes help contribute to a better stress management.

Some specific nutrients play a very important role in reducing the levels of cortisol and adrenalin in the body and the stress chemicals that activate fight and flight response. These nutrients play a very specific and important role in stress management. Consume a healthy diversified balanced diet including these essential nutrients.

Complex carbohydrates- whole wheat, millets, multigrain, wheat bran, oats etc.
Proteins (tryptophan, phenylalanine and tyrosine, theanine)- Some of the good sources of protein include, milk, paneer, lean meat, eggs, lentils, soybean, nuts etc
Vitamin C- from green leafy vegetable and citrus fruits etc.
Vitamin B- meat, milk and eggs, beef, fish and poultry, eggs, whole grains, dark leafy green vegetables (asparagus, spinach, Brussels sprouts), liver, peanuts, legumes (dried beans and peas) bananas, strawberries, orange
Magnesium- plant foods like legumes, dark green leafy vegetables, nuts, seeds, whole grains, and fortified cereals. It is also in fish, poultry, and beef
Selenium- Seafood, organ meats, cereals, poultry, red meat, and egg
Consuming dark chocolate reduces stress in two ways-its chemical impact and its emotional impact. Chocolate not only plays a role in fighting of free radicals, but it can affect both mind and mood. Chocolate is a complex material, possessing numerous compounds that act upon the brain, producing a sense of delight. Limited intake of dark chocolate is recommended.
Green tea contains L-theanine a protein which relaxes the brain, thereby reducing stress and anxiety.
Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut. Probiotic bacteria have the potential to alter brain neurochemistry and treat anxiety and depression-related disorder

Exercise regularly and follow a good sleep regimen. Help relax yourself by practicing breathing techniques, stretching or meditation. Regular practice of these activities will potentially help you maintain calm

Practising positive thinking and engage in hobbies and activities that you enjoy. Try to be socially active and engage in healthy discussions.

An adolescent girl should take enough calcium rich foods in her diet to support the increase of bone density and maintain healthy strong bones. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt.

A balanced diet is one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

Here are a few general Dietary guidelines to be considered for adolescent nutrition.

Adolescence represents a period of active life, hence no meal of the day should be missed to sustain energy and growth spurts
Having a Healthy Diversified Balanced Diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products) in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Begin your day with a well-balanced breakfast as it is an important meal of the day.
Consume minimum 4 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
Food should be colourful and attractive.
Avoid empty calories from foods such as carbonated beverages.
Iron rich foods should be included in the diet to prevent iron deficiency anaemia. Some of the sources of iron include red meat, green leafy vegetables, eggs, etc
Calories and protein rich foods should be taken to support the growth spurt. Some of the good sources of protein include, milk, paneer, lean meat, eggs, lentils, soybean, nuts etc.
Include fruits and vegetables to meet the vitamin, minerals and fiber requirement.
Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
Limit intake of deep-fried foods.
Minimum of 6-8 glasses of water should be consumed to keep yourself hydrated.
Have your last meal at least 2-3 hours before Bed time.
It is necessary to engage in physical activity particularly outdoor games. Physical activity regulates appetite. Engage in at least 60 minutes of moderate physical activity throughout the week.
Try to follow a good sleep regimen in terms of both quantity and quality.