In an earlier  article “Take the stress test”,  you were made conscious of your stress levels and how stress can be linked to certain disease conditions by  affecting  specific organ(s)  in the body . Today we will focus on medicating your way out of stress using certain foods and making the necessary lifestyle modifications  so that you can effectively reduce stress and live your best life.
Before we get into what really matters, let’s hit the pause button on life, look around and  look within and ask ourselves are we handling our stresses well? Sometimes our coping mechanisms can become a vicious cycle where that very thing that we turn to relieve our stress can induce more stress.
The Guyanese cultural response to stressful situations is no different from other nationals  and we may often hear something like “Leh we go fuh a beer” (which most times end up more than “A” beer), “Gotta blow some smoke, got a light?”, “Another cup of coffee please”, “Meh stressed out so leh we eat” (most times at one of the many fast foods outlets or Chinese restaurants)  or “Meh go kill mehself” (suggesting suicide as an escape to the problem when there seems to be no apparent solution).
Because “life happens”, we inherently do what we are schooled to do either by peer pressure or parental upbringing since some of us may not be equipped to deal appropriately with the challenges which life throws at us. We may either medicate our pains with food, alcohol, cigarette, subtle drugs such as caffeine, which is not only present in the obvious coffee but hidden in many other beverages especially energy drinks or hard core drugs like marijuana. Or if we have tried all the above and failed and cannot see any other options, we may choose to solve the problem by ending our lives.
Stressors are those things which cause the stress you feel. It could be a person like an unreasonable boss, bills you pay, a disease condition which you didn’t anticipate, the arrival of a baby, promotion at work, menopause or andropause  (male menopause), caring for an elderly parent, dealing with a rebellious teenager, establishing a career or simply just running the errands in daily life.
Generally there are two ways to manage stress: change the situation which causes the stressors or change your reaction to the situation which causes the stressors.  This is simplified and remembered as the four A’s of dealing with the stressors; either “Avoid” the stressor, “Alter” the stressor, “Adapt” to the stressor or “Accept” the stressor. The first two A’s deal with changing the situation; but since this may not always be possible, then the latter two can be considered, which deal with changing your reaction to the stressful situation. When you would have come to peace with your decision (and it has to be “your” decision) then you can select from a variety of ways to manage your stress.
Some positive coping skills you should develop to de-stress are as follows: go to church and pray, listen to music, go shopping with a friend, watch television, go to a movie, read a newspaper or magazine or book, sit alone in the peaceful outdoors, write poetry or pose, attend an athletic event, play an instrument or game, attend a lecture, go for a walk  or drive, exercise at a gym or outdoors such as swimming, biking or jogging, play with a pet, taking a nap, get deeply involved in an activity, meditate, organise your desk , work station or home, take a shower, do some gardening or painting or refurbish some furniture, play a game and/ or discuss the situation with your spouse or close friends.
Instead of the above, some persons respond instinctively or unconsciously by becoming aggressive, crying excessively or using negative self talk which itself creates more stress. In our society, people can become irritable and can react from kicking or throwing something to yelling and cussing at their spouses,  kids , neighbours and/ or friends, which may be considered abusive behaviour, while others cope passively by taking  tranquilizing drugs and avoiding to  socialise. Yet there are some persons who try to anticipate the worse possible outcome or think of suicide. Most of the times, however, we notice that our diet changes; either we eat too much or too little. So we can medicate our stress positively or negatively with foods depending on our food choices.

Food items which are considered poor for alleviating stress are coffee, cocoa, junk food, fast foods, egg yolks, butter, cheese, shrimp, meat, coconut oil, cashew, some other nuts, soda, sugar and alcohol.
Stress fighting foods are highly recommended since they boost the immune system and negate the effects of the stress hormone cortisol in the body. Hence some effects such as lowering the blood pressure in hypertensive patients and maintaining a healthy lung function in asthmatics can be seen with healthier food choices. Some foods also boost the serotonin levels ( another hormone released by the brain) producing a calming effect on the body.

Foods that are recommended when you are going through stress are complex carbohydrates such as whole grain breads, cereals and pasta, a warm bowl of oatmeal, oranges (or a supplement with a high vitamin C content), calaloo, salads and fatty fish, such as tuna or salmon (or an omega 3 fatty acid  supplement), black green tea, avocado and nuts (almonds and pistachio). A glass of warm milk at bedtime if you are not a candidate for stomach problems is recommended since calcium not only helps with moods swings and PMS, but also relieves tension in the muscles. A light bedtime snack with some carbs such as jam and toast can boost the release of serotonin and help you to sleep better.

Fitting into your schedule some aerobic exercises for 30 minutes 3-4 times per week is a great de-stressing goal to aim for. It’s also best to mix up your exercise routine so that your body muscles do not get conditioned to the same kinds of workout.
It is my fervent hope that you share this information with all persons with whom you come into contact since they might not know better and hence unconsciously find themselves in a vicious cycle of stress.  This can be your meager contribution to a better country and a better world. Live your best life!!
For further information please call the pharmacist at Medicine Express located at 223 Camp Street, between Lamaha and New Market Streets. If you have any queries, comments or further information on the above topic kindly forward them to medicine.express@gmail.com or send them to 223 Camp Street, N/burg. Tel #225-5142.