Earth – Annamaya Kosa Stress Relieving Techniques – Dietary Approach

Classification of stress relieving techniques, Implementing Stress Relieving Techniques

Dietary Approach to Manage Stress

There are two main stress relieving strategies that can be used to address the earth component of Annamaya kosa. These strategies involve focusing on dietary changes and incorporating aromatherapy techniques to reduce stress.

Food is composed of both macronutrients and micronutrients. Macronutrients are essential for fueling the body with the energy it needs. Micronutrients, like minerals and vitamins, offer a wide range of benefits to the body. The antioxidant properties of micronutrients found in various foods can effectively reduce stress levels within the body. Antioxidants play a crucial role in neutralizing or eliminating free radicals by providing them with an electron. The neutralizing impact of antioxidants helps protect the body from oxidative stress. Some examples of nutritional antioxidants are vitamins A, C, and E, along with the minerals copper, zinc, and selenium [1]. Studies have shown that taking vitamins A, C, and E for a period of six weeks can have a significant impact on reducing tension and anxiety [2].

There is a wide range of foods that are rich in antioxidants. Eating these foods regularly can provide a sufficient amount of antioxidants, which can help reduce stress and anxiety.

Vitamin A: Chicken Liver or Mutton Liver, Carrots, Papaya, Cod liver oil
Vitamin C: Oranges, Kiwifruit, Mangoes, Green leafy veggies
Vitamin E: Vegetable oils, Nuts and Seeds

Nevertheless, the majority of these items will be consumed in our diet. Amidst the demanding times, it is crucial to ensure we consume these nutrients in appropriate amounts.

1. https://www.medicalnewstoday.com/articles/324863#antioxidants
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3512361/

Omega-3 fatty acids

Omega-3 fatty acids are also helpful in reducing symptoms of anxiety. Researchers found that individuals who took high doses of omega-3s, up to 2,000 mg per day, experienced the most significant decrease in symptoms of anxiety. They typically originate from fish oil and have a range of physiological effects within the body [3].

Individuals experiencing stress often find themselves with an increased appetite and a tendency to consume larger quantities of food. It can lead to weight gain and additional harm to the body. However, consuming the right meals can aid in reducing stress and improving overall health. Therefore, making wise dietary choices is highly recommended.

A study discovered a correlation between decreased anxiety and higher intake of fruits and vegetables, omega-3 fatty acids, nutritious dietary patterns, comprehensive vitamin supplementation including zinc, magnesium, and selenium, and probiotics. Simultaneously, there exists a connection between anxiety and a diet rich in fats, a deficiency in tryptophan and dietary protein, excessive consumption of sugar and processed carbohydrates, and eating habits that are considered unhealthy [4].

3. https://www.health.harvard.edu/mind-and-mood/omega-3s-for-anxiety
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019743/

Daily Consumption of Fruits and Vegetables

Fruits are packed with antioxidants. Therefore, individuals who incorporate fruits and vegetables into their daily diet are likely to experience reduced stress levels. Consuming fruits on a daily basis is highly recommended for stress relief. Eating a minimum of five servings of fruits and vegetables daily has been shown to have positive effects on mental health [5]. Consuming five portions of fruits or vegetables per day is highly encouraged by the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization (WHO). They suggest a minimum intake of 400g of fruits and vegetables daily, excluding potatoes and other starchy tubers. Each serving size is estimated to be around 80g [6].

Consuming more than five servings leads to positive results and helps reduce stress. Here are some raw fruits and vegetables that have been found to have positive effects on mental health: Bananas, Apples, Citrus fruits, Berries, Grapefruit, Kiwifruit, Carrots, Lettuce, Cucumber, and Green leafy vegetables (especially spinach). It is highly recommended to consume seasonal fruits in order to alleviate stress.

5. http://www.fao.org/3/a-y5861e.pdf
6. https://pubmed.ncbi.nlm.nih.gov/15630296/

Consumption of Sprouts, Nuts

Consumption of Sprouts: Sprouts are commonly recognized as a food that promotes good health. They are a fantastic choice for reducing stress in the body. A study discovered that after consuming broccoli sprouts for only one week, there was a notable improvement in cholesterol metabolism and a decrease in oxidative stress markers [7]. Seed germination triggers intricate metabolic processes that greatly enhance antioxidant levels in germinated seeds, including grains. Young sprouts typically contain higher levels of vitamin C, flavonoids, and DPPH radical scavenging action compared to mature plants [8]. Incorporating 1 cup of sprouts into your daily diet can have a multitude of benefits.These nutrient-rich foods are packed with essential vitamins and minerals that can greatly enhance your overall health. An excellent way to incorporate sprouts into your morning routine is by adding them to your usual meals like oatmeal, eggs, and sandwiches [9].

Consumption of Nuts: Consuming nuts, which are packed with essential nutrients and beneficial components, has been associated with potential protection against symptoms of depression. Multiple studies have shown that individuals who incorporate nuts into their diet experience a decrease in anxiety levels [10]. Almonds, cashews, raisins, pistachios, and walnuts have a rich concentration of antioxidants. It is advised to consume 30 grams of nuts daily, either in one serving or multiple servings. It is important to avoid adding extra salt to them.

Foods to be avoided in stressful period: Avoid consuming foods that can contribute to stress, such as those high in added sugars like ice cream, chocolates, and brownies. It’s also best to steer clear of refined and packaged foods, as well as coffee-shop treats and non-dairy creamers made from almond milk or soy milk. These choices are not recommended during stressful periods [11].

7. https://pubmed.ncbi.nlm.nih.gov/15630204/
8. https://reactgreens.com/what-is-the-best-time-to-eat-sprouts/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8706568/
10. https://pubmed.ncbi.nlm.nih.gov/32166383/
11. https://experiencelife.lifetime.life/article/foods-to-avoid-when-youre-stressed/

Maintaining Gut microbiota

The gut microbiota produces and interacts with a range of chemicals, including neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which have significant roles in regulating mood and emotions. Serotonin, which is commonly referred to as the “happy hormone,” is primarily synthesized in the gut and plays a crucial role in controlling mood, sleep, and appetite [12]. Consuming probiotics has been found to potentially alleviate stress and anxiety symptoms in humans by regulating the neuroactive potential of the gut microbiota. Consuming the probiotic strain Lactobacillus (L.) plantarum P-8 for a period of 12 weeks has been found to potentially alleviate stress and anxiety in individuals experiencing high levels of stress [13]. Incorporating probiotic foods into your daily routine can have a positive impact on reducing tension and anxiety. Some foods like yoghurt or buttermilk contain probiotics. While certain foods like honey and almond oil can promote probiotics in gut flora. Eating these foods can enhance your gut health and help alleviate stress.

Technique	Description	Days to be followed
Fruit consumption	5 servings each day, each weighing around 80 g. Consuming five different foods will yield greater benefits.	30 – 90 days
Sprouts consumption	Consuming 1 cup (100gm) of sprouts with breakfast.	30 – 90 days
Nuts consumption	Consuming 30 grams of nuts each day in various portions.	30 – 90 days
Gut microbiota	Consuming probiotics such as yoghurt (100gm) and buttermilk (1–2 cups) Honey (2 tbsp) Almond oil (10 ml)	30 – 90 days

12. https://news.llu.edu/health-wellness/turns-out-your-gut-feelings-are-real-how-gut-and-mental-health-are-connected
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7816019/

Key Points

• Earth methods of Annamaya kosa can be classified into two categories. 1.Dietary approach to alleviate stress 2.Aromatherapy.
• Following a Dietary approach to relieve stress involves incorporating a variety of healthy habits into your daily routine. This includes making sure to have atleast five servings of fruits each day, start your morning with sprouts alongside your breakfast, incorporate 30 grams of nuts into your diet daily, promote a healthy gut by regularly consuming yoghurt, buttermilk, honey, almond oil etc.
• For optimal results, it is recommended to adhere to the dietary approach for a minimum of 30 – 90 days.

Earth – Annamaya Kosa Stress Relieving Techniques – Aromatherapy, Implementing Stress Relieving Techniques