9 28 08 Stress (PDF)

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Title: 9-28-08 Stress
Author: Rebecca Jones

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The Definition of Stress:
Any condition or circumstance that harms the body-mind; that breaks down
or causes the death of a few or many cells. Examples: overwork, lack of
sleep, poor nutrition, bacterial/viral attack, anxiety, lack of exercise;
situations that are or seem to be unrelenting; exposure to pollutants.
All forms of stress increase the need for protein, Vitamins A, C, and B
complex, zinc, and magnesium.
Nutrient Dosages for Health (adult)*
Vitamin C

3000 mg

More if ill

B Comlex

50-300 mg

Higher end if stress increases


50-200 mg

Increase for stress, illness, carpal tunnel,
PMS, water retention

**Vitamin A (fish)

10,000-50,000 iu

Higher end during stress, illness, infection, to
clear up skin

Vitamin E (d-alpha)

400-1200 iu

Higher end for painful breasts, hot flashes

zinc (picolinate)

15-50 mg

Use 100 mg if ill, fighting infection


500-1000 mg


500-2000 mg

Use 1 part mag to one part cal or 2 parts mag
to 1 part cal

chromium and/or

200-600 mcg

Blood sugar control


100-200 mcg

Repairing cellular damaged caused by out of
control blood sugar, protects vision, helps
prevent cancer

*Note: These doses are much higher than government agencies and many dieticians
recommend. Government recommendations do not take into account stress, different needs
of individuals, illness, or exposure to toxins, not to mention the poor quality of many
Americans’ diets.
**Pregnant women or women wanting to become pregnant should not take more than 5,000
IU, as high levels of vitamin A can cause birth defects.

Susan S. Holt 859.986.9799

The following stressors can lead to fatigue and, ultimately, adrenal
dysfunction—which may, in turn, make some stressors worse.
Bad diet—sugar in its many forms /junk food/fast food/too many
refined carbs (vs. a diet of whole “real” foods)
Not enough Vitamin C, B Complex, proteins, minerals, and not enough
healthy fats (ex. of good fats: olive oil, real butter, flax and fish oils)
Eating incorrectly for your blood type
Chronic or severe allergies
Excessive, unremitting worry, anger, guilt, anxiety, or fear
Excessive exercise or lack of exercise
Chronic exposure to industrial or other toxins, food preservatives,
cleaning supplies, cosmetics, chemicals in our water, agricultural
chemicals, etc.
Overwork, both physically and mentally
Chronically late hours or insufficient sleep
Light cycle disruption: shift work
Unhealed trauma or injury
Chronic illness

Susan S. Holt 859.986.9799

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