Audience•General public with an emphasis on college students
Jessica Elliott
Why this topic?
Jessica Elliott
As some of you know, I am a single mom of three kids and have taken 19 credits for the last two semesters. I learned the hard way at the start of last semester the effect that stress can have on our bodies. I had some medical issues and the doctors were pretty sure I had cancer. In the end it turned out it was just caused from stress. Since then I have thought a lot about stress and the impact it has on our bodies. Stress is present in all our lives but we all deal with it differently. The doctors told me that my exercise and diet are likely what prevented me from actually having cancer. I wanted to look at how our diet can help fight the effects of stress. I have noticed though that many people turn to food to deal with stress so I wanted to discuss why this can be such a problem and some ways to combat it.
Jessica Elliott
Dont switch slide until close eyes
Stress test
Jessica Elliott
First, we are going to take a little stress test. Close your eyes. I want you to think about all the things you need to do today .Now think about something that really stresses you out. This morning you checked your bank account and you relaized you dont have enough to pay your rent. And on the way to school you got in a fender bender so now you have to figure out a way to pay for that too. Feeling a little stressed? Open your eyes and without thinking about it what food would you instinctively grab for right now?
Jessica Elliott
Now close your eyes again and listen to this calming music. Clear your mind of everything and just focus on your breathing. You just ate lunch and are full and feeling relaxed and content. Open your eyes and again without thinking what food do you instinctively grab for?
Jessica Elliott
Discuss their choices
Effects of stress on the body• Stress can cause inflammation and free radical production• Stress eaters may have a increased body weight• Stress can increase cortisol levels• This in turn leads to increased risk for:
So first lets discuss some of the effects of stress on our body? Stress can cause inflammation in our body. It causes free radical production. Free radicals are unstable molecules that cause damage to the cells in our body. They are normally present in small amounts but become a problem when there are too many. Those who stress eat generally have an increased body weight as well as increased cortisol levels. Cortisol is a hormone that is released in response to stress. A certain level of cortisol is needed but when high levels remain in the body it can have negative effects. Combined these effects lead to increased risk for cancer, cvd, diabetes, and other autoimmune disorders.
• Studies suggest that high cortisol levels lead to altered food choice. • Stress is thought to result in food choice for items with a higher
content of fat and sweet, which are perceived as highly rewarding.• In terms of the total food choice, energy intake was relatively
higher in the stress condition compared with the rest condition. • Ultimately, stress caused higher energy intake, which was
attributed to choice for foods with higher carbohydrate and protein content, and most likely a difference in energy density.
Born, et al. 2010
Stress and Food Choice
Jessica Elliott
Stress can also affect the foods we choose. Cortisol increases the flow of glucose (as well as protein and fat) from your tissues and into the bloodstream to increase energy and physical readiness to handle the stressful situation or threat.The problem is we often deal with stress mentally, and rarely respond to stress with physical activity that would burn the extra energy provided by the cortisol surge. Whether your stress was emotional or physical, the stress response is identical, causing a spike in your appetite. This can cause a craving for comfort foods-foods high in fat and sugar.These foods are percieved as more rewarding. The problem with this is that this leads to an overall higher caloric intake than we would normally eat under relaxed, restful conditions.
Other problems related to stress eating
Freeman and Gil, 2003
• Eating disorders• Unhealthy coping strategies• Avoidance of real issues• Lack of social support• Lack of problem solving
Jessica Elliott
There are other significant problems related to stress eating. It often leads to eating disorders-especially bulimia or binge eating disorder. Bulimia occurs when someone binge eats and then purges-through vomiting, diuretics, exercise, or fasting. Binge eating disorder occurs when the individual binges, typically on unhealthy foods, but htey do not purge. Turning to food when stressed leads to coping strategies that are unhealthy.It in turn adds more stress as eating leads to avoidance of the real issues. Many with disordered eating are less likely to seek social support so they feel isolated and more stressed, leading to a vicious cycle of stress eating and likely depression. Those who stress eat are also less likely to engage in active problem solving as they are avoiding the issues and using food as a solution.
How can our diet help?•Fruit and vegetables have antioxidant abilities.•Nuts were shown to help with oxidative damage• Whole grains also have antioxidant abilities that help improve stress effects.
Vetrani, et al. 2013
Jessica Elliott
We all tend to stress eat at times. Some people are more prone to stress eating due to their personality and types of stress encountered. I think if we all understood a little more clearly the relationship our diet has with stress we would hopefully make healthier choices. Our diet can actually reduce the effect of stress if we choose the right foods.
Jessica Elliott
Fruits, vegetables, and whole grains all have antioxidant effects which can help reverse the effects of free radicals produced by stress. Antioxidants are moecules that help prevent cell and tissue damage from free radicals. Nuts can help reduce oxidative damage. They help prevent lipid cells from becoming dysfunctional and forming plaque in our arteries. Oxidative damage is damage to cells that occur through normal body processes like breathing.
Stress relieving nutrients
www.nutriliving.com
Jessica Elliott
Vitamin C-when we have chronic stress our immune system can become compromised. Vitamin C helps support our immune system. It has antioxidant functins. Some good sources for Vitamin C include red peppers, oranges, strawberries, and kiwi. Magnesium and calcium play a role, in conjunction with other factors, in contraction and relaxation of muscles. The mechanism is somewhat complex and beyond the scope of this presentation. Magnesium also plays a role in lowering blood pressure and in increasing insulin sensitivity. Some good sources are leafy greens like swiss chard and kale, cashews, almonds, and dairy products.
Stress relieving nutrients
Jessica Elliott
Omega 3 fatty acids help reduce inflammation. DHA, a type of omega 3, may help with brain function as well. Some good sources of omega 3's are chia seed, flax seed, hemp seed, avacado, and walnuts.
Jessica Elliott
Choline plays a vital role in proper brain function. Good sources of choline are cauliflower, chia seeds, eggs, beef, chicken, fish, and milk. Riboflavin plays a role in pituitary function, which can be compromised under periods of stress. Sources of riboflavin are chia seeds, kidney, liver, cheese, eggs, and milk.
Ideas to stop stress eating:•Identify triggers. •Minimize triggers. •Am I really hungry?
www.hercampus.com
Jessica Elliott
So now that we know how stress effects our body and ways our diet can reduce the effects of stress let discuss some ways to stop that dreaded stress eating. First, identify your personal triggers. Triggers will be different for everyone. It could be anything from being extra tired to having a test the next day, to a major life event.Find a way to minimize those triggers. For example, if you stress eat while studying alone then go to the library or study with a group of people. Before you eat, ask yourself if you are really hungry. If you arent sure, wait 10 min before you indulge. Many times we are just tired, stressed, or bored.
Jessica Elliott
So now that we know how stress effects our body and ways our diet can reduce the effects of stress let discuss some ways to stop that dreaded stress eating. First, identify your personal triggers. Triggers will be different for everyone. It could be anything from being extra tired to having a test the next day, to a major life event.Find a way to minimize those triggers. For example, if you stress eat while studying alone then go to the library or study with a group of people. Before you eat, ask yourself if you are really hungry. If you arent sure, wait 10 min before you indulge. Many times we are just tired, stressed, or bored.
Healthy Snacks• Keep fruit, veggies, nuts on
hand• Avoid buying unhealthy
snacks• Take a list to the store and
buy only items on your list• Don’t go to the store when
you are hungry• Prepare snacks for the week
Jessica Elliott
Keep healthy snacks like fruit, veggies and nuts on hand. Avoid buying unhealthy snacks. If they arent around you are more likely to grab something healthy if you do need to give in to your stress. When you go shopping make a list before and only buy what is on your list. You will not only buy healthier items but may save a little money too. Dont got to the store when you are hungry or you will be more tempted to buy unhealthy items. Take one day and prepare snacks for the upcoming week. Cut and prepare veggies, fruit, hard boiled eggs, and chicken chunks in snack bags that you can grab as you head out hte door. Cheese sticks, an apple, or nuts are good choices as well.
Replace stress eating with something else. Exercise is a great choice. Physical activity lifts your mood, generates energy, and reduces stress. Even just a quick ten min walk inbetween classes can help invigorate you. If you dont have "time" to exercise try incorporating exercise in your daily routine. Do calf raises while you fix your hair or brush your teeth. Take the stairs instead of the elevator, park at the far end of the parking lot, lunge as you walk around your house. Dance, jog, bike, swim, yoga, pilates, tennis,rock climb, hike..the possibilities for exercise are endless. Find something you enjoy and do it as often as you can.
Sleep • Lack of sleep is directly linked to stress, overeating, and weight gain• Take a powernap
instead of eating• Get 8-10 hours of
sleep a night• Use time wisely so you
can get sleep
zzzz….
Jessica Elliott
Get enough sleep. As college students this is something that is a huge problem. Lack of sleep is directly linked to stress, overeating, and weight gain. If you can, even take a short powernap instead of indulging. You will feel better and you will be healthier too. You really will feel better and functon better when you get 8-10 hours of sleep a night. Try to use your time wisely during the day so you can get enough sleep. Turn off the tv, put down your phone, and go to bed instead.
•Talk to a friend
• Laugh everyday
Jessica Elliott
Seek support from friends and family. Talk to someone about your stress instead of holding it in. We need to be able to release our stress in healthy ways. Talking about your stress can help you keep things in perspective and let you know you arent alone. One thing my doctor told me was to laugh out loud everyday. Laughter helps relieve stress and just makes you feel better.
Jessica Elliott
Stress plays a huge role in all of our lives. It can be so detrimental to our health but we do have control and can make choices that will minimize the effects. My hope is that we can all take one of these ideas and incorporate them into our lives starting today so we can reduce the negative effects stress has on our bodies.
References• Beukes, M., Walker, S., & Esterhuyse, K. (2010). The role of coping responses in the relationship
between perceived stress and disordered eating in a cross-cultural sample of female university students. Stress & Health: Journal Of The International Society For The Investigation Of Stress, 26(4), 280-291. doi:10.1002/smi.1296
• Born, J. M., Lemmens, S. T., Rutters, F., Nieuwenhuizen, A. G., Formisano, E., Goebel, R., & Westerterp-Plantenga, M. S. (2010). Acute stress and food-related reward activation in the brain during food choice during eating in the absence of hunger. International Journal Of Obesity, 34(1), 172-181. doi:10.1038/ijo.2009.221
• Erdman, John W. et al. (2012) Present knowledge in nutrition. Singapore: Wiley-Blackwell.
• Freeman, L. Y., & Gil, K. M. (2004). Daily stress, coping, and dietary restraint in binge eating. International Journal Of Eating Disorders, 36(2), 204-212. doi:10.1002/eat.20012
• Ma, Winnie (2015) Seven ways to stop stress eating. Retrieved from http://www.hercampus.com.
• Vetrani, C., Costabile, G., Di Marino, L., & Rivellese, A. A. (2013). Nutrition and oxidative stress: a systematic review of human studies. International Journal Of Food Sciences & Nutrition, 64(3), 312-326. doi:10.3109/09637486.2012.738651
• (2013) Stress-relieving nutrients. Retrieved from https://nutriliving.com/infographics/stress-relieving-nutrient
