Nutrition and StressCoppin State University Helene Fuld School of Nursing Family Nurse Practitioner ProgramAngela Long, RN, BSN

Definition of Stress a state of mental tension and worry

caused by problems in your life, work, etc.

something that causes strong feelings of worry or anxiety

(http://www.merriam-webster.com/dictionary/stress,2014)

Stress Can Hurt Women’s Health

1. Reduced Sex Drive Major life events that cause stress, like starting a new job or moving to a new city, may lower libido, according to Dr. Irwin Goldstein, M.D. This can occur when elevated levels of cortisol suppress the body’s natural sex hormones.

Stress Can Hurt Women’s Health Irregular Periods

Acute and chronic stress can fundamentally alter the body's hormone balance, which can lead to missed, late or irregular periods. Researchers have also found that women in stressful jobs are at a 50 percent higher risk for short cycle length (less than 24 days) than women who do not work in high-stress positions.

Stress Can Hurt Women’s Health Acne Breakouts

Raised levels of cortisol in the body can cause excess oil production that contributes to the development of acne breakouts. A 2003 study observed that female college students experienced more breakouts during exam periods due to increased stress

Stress can hurt Women’s HealthHair LossSignificant emotional or psychological stress can cause a physiological imbalance which contributes to hair loss. Stress can disrupt the life cycle of the hair, causing it to go into its falling-out stage. While you may not notice hair loss during or immediately following a period of stress, the changes can occur three to six months later

Stress can hurt Women’s Health Poor Digestion

Prolonged stress can greatly impact the digestive system by increasing stomach acid, causing indigestion and discomfort, and in some cases contributing to the development of IBS and ulcers. Reducing stress is key to maintaining a healthy digestive system, according to womenshealth.gov

Stress Can Hurt Women’s HealthDepression Women are twice as likely to experience depression as men, and recent research has looked to differing stress responses and stress reactivity between the sexes to explain this discrepancy. Elevated levels of cortisol resulting from the chronic stress of a long-term, low grade job stress or the acute stress of a difficult life event like death or divorce can act as a trigger for depression.

Stress Can Hurt Women’s Health Insomnia

Most of us know the feeling of tossing and turning at night, thinking over the events of the day or problems at work. Unsurprisingly, stress is a common cause of insomnia, which can in turn lead to difficulty concentrating, irritability and a lack of motivation

Stress Can Hurt Women’s Health Weight GainResearch has linked higher levels of cortisol to a lower waist-to-hip ratio in women (i.e. more weight around the belly area), as well as a decreased metabolism. High stress levels are also correlated with increased appetite and sugar cravings, which can lead to weight gain.

Stress Can Hurt Women’s HealthDecreased Fertility While further research is needed to better clarify the link between stress and fertility, recent studies have found that women with high levels of alpha-amylase, an enzyme linked to stress, had a more difficult time getting pregnant. Women with the highest concentration of the enzyme during their menstrual cycle were 12 percent less likely to conceive than women with the lowest concentration of alpha-amylase.

Stress can hurt Women’s Health

Increased Risk Of Heart Disease And Stroke According to a 2012 study of over 22,000 women, women under high amounts of stress at work were 40 percent more likely to experience a cardiovascular event (a heart attack or stroke) than women who reported low levels of job-related stress. Strokes are also more common among individuals with with stressful lives and tightly-wound personalities.

(http://www.huffingtonpost.com/2013/01/30/health-effects-of-stress-women_n_2585625.html)

Foods That Reduce Stress BlueberriesBesides having been identified as one of the healthiest foods around, blueberries are very high in vitamin C, which has been shown to give the body added reserves to help it deal with high levels of stress. Also, blueberries contain a high amount of fiber, which helps regulate blood sugar levels. Blood sugar levels that fluctuate too much are a major contributor to stress for some people.

( http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KQipUsV)

NutritionStress: We all have it, and how we handle it can make all the difference. Stress management can be a powerful tool for wellness, since too much stress is bad for you. There are many strategies, and one of them includes what you eat.

Nutrition Foods can help tame stress

in several ways. Comfort foods, like a bowl of warm oatmeal, boost levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. A healthy diet can help counter the impact of stress by shoring up the immune system and lowering blood pressure.

Do you know which foods are stress busters?

Foods That Reduce Stress Low fat or skim milkMilk is very high in calcium and B vitamins, which help to build your bones and protect nerve health. It is also high in protein, and protein also helps blood sugar to stay stabilized. Try mixing some milk, a sweetener and some frozen blueberries in the blender for a healthy pick-me-up that is super good for you, and an excellent alternative to ice cream!

(http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KQrl1ni)

Foods That Reduce Stress OrangesOranges are very rich in vitamin C. When you are stressed, your body releases even more free radicals than usual. Vitamin C helps to keep the free radicals in check, and repairs the body. Basically, it helps protect the body from the cumulative effects of stress.

( http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KR2jFGv)

Foods That Reduce Stress Brown riceAll whole grains, including bulger wheat, quinoa, oats and brown rice contain plenty of B vitamins and also supply serotonin producing carbohydrates that do not spike blood sugar levels. They also contain plenty of healthy fiber.

(http://

www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KRBOr9w)

Foods That Reduce Stress Green vegetables""Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress. Many vegetables also contain potassium, which is good for our nerves and can calm them. Also, when we eat a diet high in vegetables, we do not feel weighed down by our diet, and it is easier to get stress-reducing exercise

(http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KRPsU4W)

Foods That Reduce Stress Dried apricotsThese are rich in magnesium, which is a stress-buster. Some people even say that magnesium helps reduce heart palpitations brought on by stress. Magnesium is a natural muscle relaxant as well. Apricots are also high in fiber and vitamin C. Don't eat too many of them, though, because they also contain quite a bit of fructose, a type of sugar.

( http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KS74cSe)

Foods That Reduce Stress TurkeyTurkey contains an amino acid called L-Tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect. Chicken is also high in this amino acid. However, don't eat them fried, or your body will be so busy digesting the fats that you will miss out on the benefit of these foods!

( http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KSQIWD0)

Foods That Reduce StressSweet potatoesSweet potatoes can be particularly stress reducing because they can satisfy the urge we get for carbohydrates and sweets when we are under a great deal of stress. Instead of reaching for a donut, eat one of these instead. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner.

(http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KSdI5FM)

Foods That Reduce StressWaterWhile technically not a food, it is important to have sufficient water intake, as even a mild state of dehydration can stress your entire body. Keep your nerves steady by staying well hydrated.

(http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KSpLHBY)