Stress is a global health problem. We all face it daily, the problem is that many do not know how to deal with it effectively. When our body requires an extra energy recharge whether it is by stress from a stressful job, emotional stress, the body drains out its energy and, therefore, reserves of vitamin B, which makes it vulnerable and most likely lead to depression, insomnia and or irritability. The most common stress symptoms Inability to sleep properly. Poor concentration and irritability. Excessive consumption of coffee or alcohol and a tendency to smoke more. The inability to make decisions and frustration about this. Fast heartbeat, a 'knot' in the throat or stomach, dry mouth, a slight tremor in his hands. Continuous feeling that something needs to be done and you cannot just sit and relax. However, there are other symptoms that indicate an even more severe stress: Chest pain erratic Inability to swallow food Weight loss or rapid pulse Whenever you have any of these symptoms is necessary to consult a doctor. We give you some tips to combat stress: Food and Stress Eating a balanced diet is essential in order to keep your body and your mind stress free. Building up stress affects your stomach, your defense and your nervous system. What we eat depends much of our physical and emotional stability. Rather than eating certain foods, the best strategy to fight stress is to eat well and exercise. Nutrients that help our body maintain strong and alleviate the stress Vitamins. The A, C and E directly fight the formation of free radicals. Vitamin A is obtained from carrots, cantaloupe, broccoli, Brussels sprouts, spinach and sweet potatoes. Vitamin C is present in citrus fruits and broccoli, peppers, melons and tomatoes. Vitamin E, can be found in nuts and vegetable oils. The vitamin B strengthen the central nervous system and have a sedative effect. They can be found in brewer's yeast, dairy, meat, cereals, avocados, cabbage and green beans. Minerals. Potassium, magnesium, calcium and zinc are essential minerals because they stimulate the organic reaction to the hormones that the body secretes in response to stress. On the other hand, they have soothing properties and keep at bay the heart rate. Fruits, vegetables, whole grains and meat are rich in potassium. Magnesium is found in vegetables (can disappear in cooking, so it is advisable to consume this water as soup or sauces). Nuts, grains and seeds also contain it, but we must consume whole because magnesium is destroyed in the milling process. Calcium is known as "natural tranquilizer" and, of course, few things are as soothing as drinking a glass of warm milk before bed time. Many immune functions disturbed by stress can be stimulated with zinc. Insufficient levels of zinc causes many disorders and stress-related, such as irritability, depression, and impotence and low immunity symptoms. The milk protein hydrolysate. Research conducted in France found that sleep after feeding babies breast milk was due to a peptide found in milk. The analysis of the different fractions of the hydrolysate of milk using the same enzymes present in the stomach of babies led to the isolation of the active fraction of milk protein hydrolysate having anti-stress effect over placebo and comparable to reference chemicals. The milk protein hydrolysate contains no lactose so no effect of milk intolerance. Relaxing food. Some foods stimulate the proper functioning of nerve cells helping the body relax while others favor irritability. Among the "relaxing" foods are bananas, almonds, and wheat germ, brewer's yeast and sunflower seeds. One trick stress and calories Having a licorice stick if you feel like eating between meals in addition to satisfying your hunger without providing just calories can be a great anti-stress.