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Stress and Emotional Health

Stress and Emotional Health. What is Stress?. Stress is a normal physical response to events that make you feel threatened or upset your balance in some way When you sense danger, your body releases hormones in an automatic process known as the “fight-or-flight” reaction or stress response

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Stress and Emotional Health

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  1. Stress and Emotional Health

  2. What is Stress? • Stress is a normal physical response to events that make you feel threatened or upset your balance in some way • When you sense danger, your body releases hormones in an automatic process known as the “fight-or-flight” reaction or stress response • The stress response is the body’s way of protecting you. It helps you stay focused, energetic and alert • Beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships and your quality of life

  3. How do you respond to stress? • Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly emotional and unable to sit still. • Foot on the brake – A withdrawn or depressed stress response. You shut down, space out and show very little energy or emotion. • Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated

  4. Stress Warning Signs

  5. Choose Food to Boost Your Mood • Vitamin C • The B-Complex Vitamins • Calcium • Magnesium • Omega-3 Fatty Acids

  6. Vitamin C • Boosts your immune system, helps you fight back when stress hits. • It also helps your body absorb iron, which helps metabolize energy by carrying oxygen throughout the body. • The best sources of Vitamin C are dark green vegetables, strawberries and citrus fruits.

  7. B-Complex Vitamins • Include thiamin, riboflavin, niacin, pantothenic acid, and vitamins B6 and B12 • Provide added energy to help fight fatigue • Vitamin B12 and B6 are required for the synthesis of serotonin and other neurotransmitters that play a role in emotional health

  8. Vitamin B6 • Bananas: 0.4 mg/20% DV • It is needed to help make serotonin, a brain chemical that enhances your sense of well-being • Provides the chemical reactions for carbohydrates to do their work • Chickpeas: 1.1. mg/55% DV Sweet Potatoes: 0.4 mg/20% DV

  9. Calcium • In a study, calcium helped reduce irritability and nervousness in women who took a supplement. • Take 1,200 mg spread out over the day, preferably in three doses. Calcium is best absorbed in small amounts and from food. • Measure the amount of calcium consumed from food and supplement if not reaching 1,200 mg/day

  10. Magnesium • We tend to lose magnesium when we’re stressed • Magnesium is involved in enzyme action, normal muscular contraction and nerve transmission • Magnesium plays a role in the metabolism of vitamin D. Deficiency can therefore reduce vitamin D effectiveness. • 70-80% of men and women are not satisfying the RDA for magnesium of 500-600 mg/day. A deficiency can lead to weakness, irritability and insomnia. • It can be found in nuts, legumes, whole grains, dark green vegetables, seafood, chocolate and cocoa Milk Chocolate: 28 mg Almonds: 80 mg

  11. Antioxidants • Vitamin E, vitamin C and carotenoids • Antioxidants scavenge harmful free radicals that can damage our cells, helping us fight off stress. They also provide the nutrients you need to stay healthy. • Vitamin E can be found in wheat germ, whole-grain products, many vegetable oils, nuts and seeds • Carotenoids are found in deep-orange or dark-green produce, like sweet potatoes, pumpkin, carrots, spinach, broccoli and turnip greens

  12. Omega-3 Fatty Acids • Aside from its heart health benefits, Omega-3 fatty acids may ease the mood changes that are part of depression • The two omega-3 fatty acids found in fish oil are EPA and DHA. In recent studies, researchers found that EPA may provide mood-stabilizing effects • Fatty fish such as salmon and tuna contain omega-3 fatty acids. Other sources include flaxseed, chia seed, nuts, soybeans and dark green vegetables

  13. Wellness Tips to Decrease Stress

  14. Try Low-Fat Carbohydrates for a Pick-Me-Up • Serotonin is a brain chemical that enhances your sense of well-being. Carbohydrates raise the level of serotonin in your brain. • Low-fat carbohydrates such as popcorn, baked potatoes, graham crackers or pasta are options. Vegetables, fruit and whole grain products also provide fiber

  15. Drink Less Caffeine to Improve Mood • Popular sources of caffeine include coffee, tea, soda, and energy drinks. • Caffeine directly affects the brain and central nervous system, producing changes in heart rate, respiration, and muscle coordination. • Caffeinated beverages can also decrease absorption of certain minerals, like iron, and stress-fighting magnesium. • The Academy of Nutrition and Dietetics says that consuming 200-300 mg of caffeine per day will not cause any negative effects.

  16. Exercise to Change the Way You Feel • For some people, exercise works as well or even better than antidepressants. And you don't have to run a marathon. Just take a walk with a friend • As time goes on, increase activity until you exercise on most days. You'll feel better physically, sleep better at night and improve your mood • Research recommends 30 minutes of moderate exercise most days of the week to reap the benefits from physical activity, including emotional wellness. Don’t be afraid to break this up into three 10-minute sessions/day.

  17. Get Enough Sunlight  • Seasonal affective disorder, or SAD, is most common in the winter when there's less sunlight. SAD can be treated with light therapy or exposure to artificial sunlight, antidepressants and psychotherapy • Ultraviolet rays from sunlight strike the skin causing Vitamin D synthesis. • Vitamin D helps produce serotonin, a neurotransmitter critical to emotional health. • Vitamin D supplementation of 1000 units/day may help prevent SAD and other mood-related conditions

  18. Get Enough Sleep • Short sleep duration increases your risk for… • Motor vehicle accidents due to low reaction time • High BMI resulting from increased appetite caused by sleep deprivation • Diabetes and heart disease • Depression and substance abuse

  19. Tips to Improve Sleep Patterns • SLEEP BENEFITS • Improves memory • Improves quality of life • Reduces inflammation that leads to chronic disease • Increases stamina and performance • Increases focus and learning capabilities • Maintains weight • Reduces stress levels and risk for depression • Establish consistent sleep and wake schedules, even on the weekends • Create a regular bedtime routine • Avoid watching TV, using a computer or reading in bed • Finish eating at least 2-3 hours before sleeping • Exercise regularly during the day or at least a few hours before sleeping • Avoid caffeine and alcohol products close to bedtime

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