Stress Disorder diet

What helps it?

• Proper dietary construction forms the base of your nutritional fortress against stress. Under stress your body's requirement for complete protein increases from a base level of about 0.5 gram of protein per pound of lean body tissue to a need of at least 0.6 grams for each pound of lean body mass. This increased need occurs because under stress your body uses amino acids (the building blocks of protein) to produce more "stress hormones." Recommendation: Using the information in the eicosinoid discussion, calculate your body's lean tissue weight (lean body mass), then feed it a minimum of 0.6 grams of high-quality complete protein per day. By that rule, if you calculated a 100-pound lean tissue weight, you would need to eat 100 x 0.6 or 60 grams of protein per day.
Stress Disorder diet A good rule of thumb is that 1 ounce of lean meat, fish, poultry, or seafood provides about 7 grams of protein, 1 ounce of fluid milk provides about 1 gram of protein, and 1 egg white provides about 6 grams of protein. So a daily 60 gram protein need could come from 8 to 9 ounces of lean animal protein, or from some combination of the protein choices above.

Stress Disorder diet: You should design a diet for yourself under stress that provides about 35% of your day's calories as high-quality protein (with enough to feed your lean tissues as a bare minimum amount), another 35% as low-starch fruits and vegetables, and another 30% as fat (20% monounsaturated or polyunsaturated oils and 10% animal fats).

• It is common for people suffering from stress to be deficient in magnesium. This deficiency can result in anxiety, fear, and, in some extreme cases, hallucinations. Recommendation: Supplement with 1000 mg daily. To balance the magnesium, take a 2000 mg supplement of calcium as well.

• Pantothenic acid (vitamin B5) is an antistress vitamin needed by the thymus gland. Recommendation: Take 500 mg daily.

• Stress Disorder diet: Vitamin B12 is involved in the production of myelin, which covers and protects our nerves. The association of a deficiency of this vitamin and impaired nervous system function is well established. Recommendation: Take 100 to 500 micrograms daily.

• The B vitamins are necessary for proper functioning of the nervous system. Recommendation: If possible, have your physician administer intramuscular injections of 1 cc B-complex weekly. Injections work more quickly. If you must use a tablet, take 100 mg daily.

• Your need for vitamin C (ascorbic acid) increases dramatically under stress. Recommendation: If you do not currently take vitamin C in supplemental form, begin by taking a single 500 mg timerelease capsule of vitamin C daily. After several days, increase your dose to twice daily, then three times daily, then four times per day. Please read the discussion of vitamin C beginning on page 50 for information on how to increase your daily intake of vitamin C to your level of tolerance. Bear in mind that it is not uncommon for an adult to tolerate 4 to 15 grams of vitamin C per day under physical or emotional stress. Your bowel will tell you when you've gone over your limit.

• Stress Disorder dietStress Disorder diet: Zinc protects the cells from free radical damage. Recommendation: Take 50 mg daily in zinc gluconate form.

• Stress reduces your potassium supply. Recommendation: Take 99 mg daily.

• Amino acids supply protein, which the body uses rapidly during times of stress. Recommendation: Visit your local natural foods store and purchase a free-form amino complex. Take according to the label.

• See also Immune System Health.

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