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How Stress Depletes And How To Use Food To Build Yourself Up

5 Min Read
Health

Being an entrepreneur comes with a load of stress. It is exciting to be starting something of your own and be free from having a boss or the demands of a corporation. But let's face it; you are suddenly playing every role in the company: marketing, managing, public relations, book-keeping, etc., and that is a lot to juggle. Keeping your stress levels in check is critical, and to do that you need to focus on three main things: diet, exercise and relaxation.

By making changes to your plate each day, and filling it with vibrant, energy-giving foods, you can choose to fight inflammation, curb anxiety and fuel your body to face life's ongoing demands.

Stress comes in many forms. The physical stress from sitting at the computer, mental stress from trying to get it all done and then emotional stress worrying if you are doing it right or if the clients will come in. In order for your body to properly function, it needs adequate nutrients, sunlight, rest, water, and joy. Without this formula, dis-ease is likely to form. When you are preoccupied with work, relationships, a packed schedule or financial strain, stress can take over all aspects of your life; leading to emotional eating, restless sleep, depression and dehydration. Fatigue is usually the first sign that imbalance is setting in, and if ignored, will move to aches and pains or gastrointestinal distress. These are signs from your body that something needs to change before a diagnosis is given and chronic illness develops.

Photo Courtesy of American Psychological Association

Often when stressed, we feel like we lack control. There is not enough time, resources or energy, and we feel we are walking around in a state of deficiency. Ironically, our bodies are dealing with deficiency, because in the face of stress our bodies become depleted of the vital micronutrients that keep our energy strong and the mind sharp. For instance, stress depletes your body of many vital vitamins and minerals like B Vitamins, Vitamin C, and Vitamin E. These nutrients are released from the body to fight inflammation and neutralize free radicals, which are created in response to stress, poor diet, pathogens, etc. Without these valuable vitamins, your immune system becomes weak and you are unable to fight off viruses and other pathogens.

Stress also exhausts minerals like magnesium. As the fourth most abundant mineral in your body, magnesium is necessary for enzyme creation, calcium uptake and anxiety control. Studies have shown that events like heart attacks and high blood pressure are often accompanied by magnesium deficiency. When the body is in a state of stress, magnesium is released to help cope.

Keeping your stress levels in check is critical, and to do that you need to focus on three main things: diet, exercise and relaxation.

So what can you do to alleviate stress? Focusing on how to protect and restore these vital nutrients is key. It is critical to support yourself with a healthy diet, get adequate rest, and to engage in meditation, exercise, or anything that relaxes your body and brings it back to a peaceful state, sparing further mineral depletion. Food, in its ability to heal, support and build can combat stress by transferring the power or control back to you. Each meal, you have a choice to eat foods that can quell the stress process or stir it up. The best way to ensure adequate nutrients is through a diet rich in fruits, vegetables and healthy fats like avocado, coconut oil, nuts and seeds. Fruits like oranges, kiwi and cantaloupe are high in Vitamin C, which is also found in vegetables such as cabbage, leafy greens, broccoli and peppers. These vegetables also contain Vitamins A, E, and K, calcium, phosphorous, magnesium and more. Healthy fats and lean proteins help to balance your blood sugar, which can go haywire under stress. They also provide a steady flow of energy throughout the day, and can help create sharpness or clarity of mind.

When using food to calm stress, we not only have to make nutrient-dense choices, but may also need to limit certain foods as well. For instance, the Standard American Diet (rich in heavy meats, processed foods and sugar) is a nutrient-poor way of eating which, along with our fast-paced, high-demand culture, is a recipe for depletion, fatigue and illness.

Often when stressed, sugar and caffeine help see us through. However, despite the temporary energy lift, sugar and caffeine actually contribute to anxiety and add more stress to your body, putting you at risk for adrenal fatigue and blood sugar discrepancies. By making changes to your plate each day, and filling it with vibrant, energy-giving foods, you can choose to fight inflammation, curb anxiety and fuel your body to face life's ongoing demands.

Nature has perfectly created food to fit your needs and keep your body in optimal health. Eating at least 5-7 servings of fresh produce per day will provide what you need and it is easier than you think to achieve that goal. At every meal, ask yourself, “Can I add a veggie or fruit to this?" The answer is likely to be a resounding YES! For instance, top off your oatmeal with berries and ground flax seed; snack on an apple or banana mid-morning. For lunch, choose vegetable soups, salad or vegetable stir-fry. Your midday snack can be vegetable sticks with guacamole or an apple with almond butter. Dinner will include protein, cooked vegetables and a salad. If you are craving something sweet at the end of the day, reach for fresh mango or a bowl of berries. By making these simple substitutions or additions, you will also be adding in fiber, helping to regulate your digestive system, which is often thrown off in stressful situations.

Eating to beat stress is easy and manageable. However, if you find it challenging at first, then a whole-food based supplement may be a good idea while you work on creating more balance in your life. A supplement can help immensely and give you some time to develop new habits. If you are taking any medications, consult with your doctor before adding in supplements. Vitamin C and magnesium are generally safe and do not interfere, but you should always discuss any changes you make with your doctor.

The bottom line is you have control over your health. Choose to support your body with colorful fruits and vegetables because these foods offer the nutrients needed to combat stress and keep you healthy. As entrepreneurs, we are in this game to help people or change the world. Our mission can only be accomplished when we feel good. When you give your body what it needs, it will work endlessly to support you. When all else seems out of control, remember that the power to eat well is in your hands - and with that power, you can accomplish amazing things.

This article was originally published September 9, 2019.

3 Min Read
Career

Black LGBTQ Woman Powerhouse Launches Vegan Cosmetics Line

I am a proud Black business owner carrying a line of lip colors for the woman who wants to shine. At Vatarie Cosmetics you can find cruelty-free and vegan lip care products, including clear lip gloss and liquid matte lipsticks. The line is still under development, so there are more products in the making that you'll hear more about soon!

My products are high-quality and it is my dream to take my brand into high-end storefronts across the nation and even across the globe.

About Leticia

I have worked my way into my entrepreneurial career as I did not come from money. The goal of my cosmetic line is to bring excitement to everyone who tries the line. My products are high-quality and it is my dream to take my brand into high-end storefronts across the nation and even across the globe. I believe that with added makeup and a good set of threads, anybody can confidently face the world. I am a proud and firm supporter of the Black Lives Matter (BLM) movement and a proud member and supporter of the LGBTQIA community.

There have been plenty of hardships that I have had to face throughout my entire life, the most recent being the recent death of my father who passed far too soon. I have never allowed these hardships to deter me, and won't start now. I will continue to progress and work hard to build my business, knowing that this is what my father would have wanted.

About the Vatarie Line: What It's All About

Upon launching the line, I had the mission of inspiring every human to find their inner beauty and to have fun along the way. With this in mind, my products are designed for people of all genders, races, religions, and creeds. The Vatarie line will have more to offer customers very soon as I am continually working on developing products and expanding the line. In addition to the lip colors currently offered, the line will soon include highlighters, eyeshadows, and new lip gloss additions.

I believe that no one needs makeup to validate themselves, and we are all beautiful on our own. I do believe, though, that makeup can make life a lot more fun. Now more than ever we are living in a world where there is so much sadness and darkness. Sometimes all we need to change our moods and get away from that darkness is something to help us feel better and more vibrant — this is where a pop of makeup and a well put together outfit can really make an impact.

Now more than ever we are living in a world where there is so much sadness and darkness.

I encourage everybody to embrace their inner beauty and inner style, and express themselves no matter what. My line of products is inspired by high fashion and designed to make a bold statement. The running theme across my products is empowerment at every stage and level. I create products that make my customers feel happy, and I ensure I am happy myself with my products before I release every single one. There is no place for cutting corners as I believe in producing the highest quality product.

I bring my sense of humor and quirky personality into my products and you can see this in the names of each item. Take the lip color "Blood Money," which signifies all the money, tears, sweat, and yes, blood that was put into the brand. Let me tell you, it was hard work, and it still is hard work, but at the end of the day, it fulfills me to know the type of quality I am providing. It gives me great pride to create a line of legendary products that will positively affect someone and bring them to a place of self-love and acceptance.

About the Past that Gives My Business Meaning

I have struggled over the years with mental abuse that has left me feeling as if "I wasn't enough." Added to that, being a Black woman in an industry that is predominantly dominated by other races, I had to work harder to get to where I am today.

Coming from a broken home, my family struggled with addiction, making my entire childhood a miserable nightmare. My mother abandoned us as she was being physically abused, and it was up to us the kids to do everything necessary to take care of the home and each other. We eventually ended up living with my grandmother in Miami, Florida. At a very young age, I had to endure physical and mental abuse and was locked up. At the age of 22, I lost my younger sister to gun violence and found myself raising her one-year-old son as my own.

Being a Black woman in an industry that is predominantly dominated by other races, I had to work harder to get to where I am today.

While my past was a rough one, it is what has made me the strong, independent, and vibrant woman I am today. That woman strives to be her best every day and works tirelessly to provide a line of only the best cosmetics products. I couldn't see this while I was living through those bad situations and struggling to grow up, but I can look back and see how I was made more resilient because of my hardships.

As I grieve over my father's recent passing, I become stronger. It is this added personal strength that will push me forward in everything I do and will be reflected in my work ethic and in the development of new products for my Vatarie line of cosmetics.