Our body has certain hormones that it releases during times of stress. In this period, more adrenalin gets into your blood. The hormones make your heartbeat go up and change your blood pressure and the way you breathe. Blood vessels become wider and let more blood pass through. Our body heats up and produces sweat to cool it down.

       Stress response is what your body does to fight stress. It makes you handle stress and do well during such situations. Stress response happens, for example, when you are in a car and step on the brakes to avoid an accident. Or when you are the one chosen to shoot a penalty in a football game that may decide if you win or lose.

                   Stress can also be long term, like preparing for a difficult exam or having private problems with your parents, teachers or friends. Stress happens when you work too much and don’t have the time to relax.

        Signs of stress

   People who are experiencing long-term stress may have the following symptoms:

•   panic attacks
•   the feeling of constant pressure on them,
•   they change moods quickly
•   stomach problems, headaches
•   sleeping problems
•   drink too much alcohol
•   smoking
•   depression

     How to keep stress under control,

             managing stress is not an easy thing to do. Knowing how to de-stress can keep it under control,

•   don’t think you can do everything. Concentrate on the things that are important,
•   Be realistic - Don’t try to be perfect!
•   Get enough sleep! It helps your body relax
•   Learn simple breathing exercises and use     them in stressful situations
•   Read a book or take a relaxing bath
•   Treat your body well. Get enough exercise,     go for long walks or a run,
•    give your body the right food and enough vitamins.
•   Think positively. Many people who endure long-term stress are pessimistic.
•  Solve small problems. This gives you a feeling that you are in control. It gives you confidence, and you can manage bigger problems better.

Foods to Help Relieve Stress

              Sweet potatoes

         Eating whole, nutrient-rich carb sources like sweet potatoes may help lower levels of the stress hormone cortisol 

Although cortisol levels are tightly regulated, chronic stress can lead to cortisol dysfunction, which may cause inflammation, pain, and other adverse effects.

An 8-week study in women with excess weight or obesity found that those who ate a diet rich in whole, nutrient-dense carbs had significantly lower levels of salivary cortisol than those who followed a standard American diet high in refined carbs 

Sweet potatoes are a whole food that makes an excellent carb choice. They’re packed with nutrients that are important for stress response, such as vitamin C and potassium 

              Organ meats

               which include the heart, liver, and kidneys of animals like cows and chickens, are an excellent source of B vitamins, especially B12, B6, riboflavin, and folate, which are essential for stress control.

          For example, B vitamins are necessary for the production of neurotransmitters like dopamine and serotonin, which help regulate mood.

Supplementing with B vitamins or eating foods like organ meats may help reduce stress. A review of 18 studies in adults found that B vitamin supplements lowered stress levels and significantly benefited mood.

Just 1 slice (85 grams) of beef liver delivers over 50% of the Daily Value (DV) for vitamin B6 and folate, over 200% of the DV for riboflavin, and over 2,000% of the DV for vitamin B12 

                  Eggs 

          Egg are often referred to as nature’s multivitamin because of their impressive nutrient profile. Whole eggs are packed with vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response.

    Whole  eggs are particularly rich in choline, a nutrient found in large amounts in only a few foods. Choline has been shown to play an important role in brain health and may protect against stress.

Animal studies note that choline supplements may aid stress response and boost mood.