Food and Stress

Food that reduces stress has got important role in stress management. A high fiber rich food acts as natural tranquillizers. Vitamins and minerals are helpful in relieving stress. Vitamins namely, Vitamin B complex, C and E. Minerals like selenium, zinc and magnesium.

Food essential for relieving stress:
• Fresh fruits, vegetables, soups, skim milk, fish, and yogurt.
• Fruits and vegetables provide vitamins and minerals. They also provide fiber which helps in relieving stress. For example constipation which is a long term stresses. Yogurt contains minerals as calcium which helps in stress relieving. For example peptic ulcer. Whole wheat flour and yeasts provide B complex vitamins including pantothenic acid which is often described as anti stress vitamin. Sprouted grams and citrus fruits are rich source of vitamin C which acts as antioxidant and helps in relieving stress. Dark chocolate relives stress.
• Nutrient-dense nuts such as almonds are amazing stress fighters thanks to high levels of magnesium, zinc, vitamins B and E, plus healthy oils.
• Animal foods; although some can help relieve stress, don't go overboard, as high amounts of protein increase levels of stress-causing dopamine and nor epinephrine in the brain.
• Most types of fish are replete with all-important B vitamins, particularly the renowned stress fighters B6 and B12. In fact, B12 is one of the most important vitamins involved in the synthesis of the "happy" brain chemical serotonin; a vitamin B12 deficiency can even lead to depression.
• Almonds are rich with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood and relieve stress. Zinc has also been shown to fight some of the negative effects of stress, while vitamin E is an antioxidant that destroys the free radicals related to stress and heart disease.
• Bananas are packed with vitamin B, a nutrient that keeps blood pressure and stress hormones in check during high-tension situations.
• Avocado lowers blood pressure thanks to high contents of potassium and healthy fat (monounsaturated).
• Milk also contains antioxidants that help destroy free radicals associated with stress.
• Blueberries are also a good source of fiber, which can help relieve the cramps and constipation that can occur in times of stress

Foods to avoid in stress:

Food items like Tea, coffee, cocoa, junk foods, egg yolks, butter, cheese, meat, coconut oil, cashews, beverages like soda, chocolate, sugar, alcohol etc. which aggravate the signs and symptoms are to be avoided.

Drug interactions in upper Gastrointestinal tract disorders

Antacids: Neutralise gastric acid, aluminium containing antacids contribute aluminium to the diet and may cause constipation or lead to phosphorous deficiency. Longterm or inappropriate use can lead to Aluminium toxicity. Calcium containing antacids contribute calcium to diet and may cause constipation . Magnesium containing antacids contribute magnesium to diet and may cause diarrhoea. Longterm use may lead to magnesium toxicity.

Antiboitics: When amoxylin is given without regard to food nausea and diarrhoea are common side effects.It is better to take medicine with food to reduce nausea.

Clarithromycin: when taken it may cause taste alteration nausea and diarrhoea.

Metronidezol: May cause taste alterations and no alcohol should be used during treatment  if  alcohol is given and for 24 hrs afterwards alcohol can react with metronidezole and result in nausea , vomiting, headache, cramps .

Antisecretary agents:  Inhibit gastrophasis secretion . Citnitidine may increase formation of toxic metabollites. Nizartidine when taken with tomato based juices its potency is reduced.

Omeprazole and rebeprazole:  They inhibit secretion of acids may interfere with iron absorption. When iron supplements are necessary they should be given 2 hours before or after taking protonpump inhibitors.

Artificial Sweeteners

Artificial sweeteners are low calorie substances used as sweeteners to replace sugar and other caloric sweeteners. Many kinds of artificial sweeteners are available saccharin, cyclamate, aspartame, alitame, neotame, acesulfame-K, sucralose and Stevia.

Saccharin is a synthetic, white crystalline powder; benzoic sulfinide has effectively no food energy and is much sweeter than sucrose. It is 350 times sweeter than sugar, but has an unpleasant bitter aftertaste. It is not easily digested by the body. Trade name is symcal. Used in soft drinks, chewing gums, jams, jellies, sauces, gelatin and salad dressings. Commercially available in three forms as a sodium salt, as a calcium salt and in the acid form.

Cyclamate is the sodium or calcium salt of cyclamic acid. It is 30–50 times sweeter than sugar. Available in three forms cyclamic acid, calcium cyclamate and sodium cyclamate. It is not suitable for diabetes. Used in caramels, chewing gums and hard candies.

Aspartame is the methyl ester of a phenylalanine/aspartic acid dipeptide. It is 200 times sweeter than sugar and 70 percent of all aspartame is used in sodas. It has flavour enhancing properties. When taken in less it is metabolized. Trade name is neutral sweet. Used for carbonated beverages, puddings, frozen fruit, juice, RTE products.

Alitame is similar to Aspartame in that it is made from amino acids, namely L-aspartic acid and D-alanine. It is 2000 times sweeter than sucrose.

Neotame is a white crystalline powder manufactured from two amino acids, phenylalanine and aspartic acid. It is 7,000 to 13,000 times sweeter than sugar, so very little of it is needed to sweeten foods.

Acesulfame-K is 200 times sweeter than sugar and the body can't break it down, so it's excreted from the body unchanged. It is freely soluble in water. It is not metabolized in the body. Used for imitation dairy products, pickles, beverages, marinated fish etc.

Sucralose is similar in structure to regular sugar and contains maltodextrin and it is 600 times sweeter than sugar. Your body absorbs very little of this artificial sweetener.  No after taste. It can be used in all products.

Stevia is made from rebaudioside A, one of the components of the Stevia rebaudiana. It is 250 times sweeter than sugar. Many people who want to avoid sugar and calories use stevia in the form of a non-nutritive sweetener or as an extract.

Aspartin It provides same number of calories as sugar but the quantity is small, so calories added are less by giving less quantity.

Sugar alcohols

Manitol: Manitol is converted into fructose. It is not metabolized and provides 2 kcals / Gm. It has laxative effect, when consumed in large quantity. It is less desirable in diabetic patients. Used in hard candies, cough drops chewing gums, jams and jellies.

Sorbitol:  It is a common sweetener. In liver it is converted into fructose, it is metabolized independently of insulin. Used in chewing gums, cough drops, jellies, baked products, baking mixes, frozen dairy desserts.

Xylitol:  Present in many fruits and vegetables. Metabolized directly in liver or indirectly by fermentation of bacteria in intestine. It is as sweet as sucrose.

Maltitol: Produced by hydrogenation of maltose. Enzymatic hydrolysis of corn starch.