Whole grains can reduce stress and weight gain

 Everyone experiences stress sometimes; having to speak in public, taking an important test, or going on a first date may trigger it.

Stress can also come from your job, bills, and family. What causes stress for you may not be stressful for someone else.

But when stress strikes, you know it. Adrenaline starts pumping, and the body revs up to handle the crisis; the heart may pound, the hands may sweat, or the mouth may feel dry.

Although stress may push us to meet a deadline or get things done, long-term stress can take its toll on the body and health in general.

Chronic stress may weaken the immune system; research has linked stress to Type 2 Diabetes, irritable bowel syndrome, cancer, high blood pressure, heart disease, and depression.

If you have chronic stress, the best way to deal with it is to take care of the underly­ing problem. Counseling, stress-relieving strategies like getting a massage, taking a vacation, or listening to music, and certain medications may also help. Not­withstanding, ade­quate nutrition plays a crucial role in the management of stress.

Foods to include

* Complex carbohy­drate rich foods such as oatmeal, whole-grain bread, brown rice.

* Folate rich foods such as spinach, cab­bage, asparagus, and black beans.

* Tryptophan rich foods such as crab, eggs, milk, and shrimp.

* Vitamin B-12 rich foods such as salmon, tuna, turkey, and crab.

* Vitamin C rich foods such as lemons, oranges, tangerines, sweet bell peppers, and pineapples.

Foods to avoid

*Added sugar and refined carbohydrates.

*Caffeine rich foods such as coffee, tea, energy drinks, and chocolates.

*Fried foods such as French fries and donuts.

*Salty snacks such as salted nuts and potato chips.

*Processed foods high in trans fat such as cakes, cookies, pies, and crackers.

Lifestyle modification

* Adequate rest and enough sleep of at least 6 to 8 hours.

* Avoid cigarette smoking.

* Moderation of alcohol

* Reduce excessive screen time.

* Adequate self-care by engaging in exercises and recreational hobbies.

* Embarking on vacations and fun trips.

In conclusion, whatever avenue stress tried to take to wreck our peace of mind, let’s always remember the options on our plate; with the inclusion of the foods and lifestyle changes noted above, we will surely be able to lay down and float away on a stress free cloud.

The writer Dr Bernice Asare Korkor is the CEO of Holistic Health Consult.

“Your diet your health, your health your wealth”

E-mail: holistichealthconsultgh@gmail.com