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Nutrition and Stress

Nutrition and Stress. Uncovering the links between food and behavior Ruthy Price-Watson, Ph.D. May 29, 2009. What is Stress. Collective response of the body to events or occurrences also referred to as stressors. Anything that disturbs the internal balance (homeostasis) in the body

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Nutrition and Stress

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  1. Nutrition and Stress • Uncovering the links between food and behavior • Ruthy Price-Watson, Ph.D. • May 29, 2009

  2. What is Stress • Collective response of the body to events or occurrences also referred to as stressors. • Anything that disturbs the internal balance (homeostasis) in the body • Can be external or internal • Can be good (eustress) or bad (distress)

  3. What happens when you encounter stress • Body secretes hormones to provide energy for appropriate response • Brain sends signals to fight and restore internal stability (homeostasis) • Vital nutrients that help regulate specific functions become depleted

  4. Immediate and long term physical responses to stress • Headaches, Insomnia, Anxiety, Fatigue, Disorientation • Loss of appetite, Weight loss or gain • Anger, Violence, Suicide • Hair loss, Skin rashes, Excessive Sweating • Illness

  5. Causes of stress (a.k.a. stressors) • Family, Relationship • Work, School • Home and Air pollution, Environment • Perceptions, Challenges, Tests • Illness, Personal products, Hormones • Food

  6. Our focus: Food • Certain foods increase the effect of stress in the body • Increasing heart rate • Increasing blood pressure • Increasing secretion of certain hormones • Limiting transmission and reception of signals from the brain to organs and muscles

  7. What’s in your food Unnatural elements found in foods: additives preservatives artificial substances chemical agents • Naturally occuring elements: • caffeine • sugar • fat • vitamins and nutrients

  8. Caffeine • A stimulant • Increases heart rate • Blood pressure • Linked to increases in anxiety levels • Decreases water levels

  9. Common Caffeine Sources • Coffee • Chocolate • Tea • Pain relievers • Soda • Energy drinks/waters

  10. Adding caffeine to an already stressed body is like adding fuel to a fire!

  11. Sugars and Artificial sweeteners • Natural sugars in foods include: • Fructose, Glucose, Lactose, Malitose, Sucrose • Artificial sweeteners in foods include: • High Fructose corn syrup (HFC) • Aspartame, Neotame • Saccharin, Splenda, Acelsfame-K

  12. Preservatives Found in most processed foods. Preservatives prolong shelf life of food and deter spoilage, discoloration, and maintain texture. They can be synthetic or natural. Many are linked to cancers, allergies, skin conditions

  13. Preservatives in food Nitrites, Nitrates Sulfites, Sulfates BHT, BHA, EDTA, Sodium (16 types) found in food. MSG

  14. Recommendations Beware of processed foods. Read labels: look for foods that are minimally processed (fresh is best). If you can’t pronounce it, don’t buy it! Limit caffeine intake (decaffinated teas and coffees/herbal teas) Limit sugar intake (healthy alternatives include honey, stevia, agave) Pay attention to your body. It will tell you when something is wrong (headaches, pain, inflammation, nausea) Drink Water - clear, clean water!

  15. Recommendations Eat meats that are free range (beef, chicken, turkey) Eat fish that are wild caught Beware of foods with food colorings Check out online resources: Environmental Working Group (EWG) Shop at local farmers markets for produce Beware of the Dirty Dozen

  16. References • Dalton, L. (2002) What’s that stuff-food preservatives. C & EN Science and Technology. http://pubs.acs.org/cen/science/8045/8045sci2.html • Young, C. (2008) Natural Preservatives. http://topical-herbal-medicine.suite101.com/article.cfm/natural_preservatives • Kline, M. (n.d.) Artificial Sweeteners: http://www.pacifichealthcenter.com/blog71-artificial-sweeteners/ • Environmental Working Group. All Health’s breaking loose. Retrieved from: http://www.ewg.org/node/26112 • Calabrese, K. (2009) Artificial Sweeteners can be harmful. Retrieved from: http://argylebootcamp.blogspot.com/2009/02/artificial-sweeteners-can-be-harmful.html • Are Artificial Sweeteners safe? Harvard Medical School addresses artificial sweeteners and health. Retrieved from: https://www.health.harvard.edu/healthbeat/HEALTHbeat_033005.htm

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