stress less eat healthy · sufferers often become accustomed to it. ... based advice on how to eat...
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Stress Less –Eat Healthy Alexandra Grenci, MS, RD, LDN, CDE
Family & Community Health Sciences Educator
Cooperative Extension of Hunterdon County
Today’s Objectives
• Identify types, possible causes and
symptoms of stress, including effects on
eating behaviors
• Review recommendations for a healthy
diet and adequate physical activity
• Discuss several strategies to make
healthier lifestyle choices during times of
stress
Maybe I can hide
under here until the
Grandkids leave???
Oh no! Not
another medical
bill! This staying
healthy is giving
me a headache!
I can’t believe I
ate the whole
thing!
How do we define “stress”?
There has been no one definition of stress that everyone accepts*.
Two working definitions:
– “Physical, mental, or emotional strain or tension”.
– “A condition or feeling experienced when a person perceives that
demands exceed the personal and social resources the
individual is able to mobilize” (i.e. being “overwhelmed)
• Most people consider the definition of stress to be something that
causes distress.
• However, stress is not always harmful since some stress can result
in necessary changes, such as increased productivity.
*American Institute of Stress
Classes of Stress
Acute Stress
• Fight or flight, usually short term. The body prepares to
defend itself. It takes about 90 minutes for the
metabolism to return to normal when the response is
over. Most common form.
– Modern examples: a fender bender, rushing to meet a
deadline, addressing an occasional problem with family,
etc.
– Symptoms are short term: emotional distress, muscle
tension/headaches, stomach distress
– Not frequent enough to cause extensive damage
associated with longer-term stress
Classes of StressChronic Stress (long-term)
The cost of daily living: bills, kids, jobs…This is the stress we tend to
ignore or push down. Long term, often with no hope seen by the
individual for improvement-
Severe poverty
Dysfunctional families/abuse
Unhappy marriages
Unhappy jobs/careers
Sufferers often become accustomed to it.
Left uncontrolled this stress affects your health- your body and your
immune system
Symptoms: heart attack, stroke, cancer, violence, suicide
Requires extended medical and behavioral treatment
Classes of Stress, continued
Distress: stress in daily life that has negative connotations such as:
Divorce
Punishment
Injury
Negative feelings
Financial Problems
Work Difficulties
Eustress: stress in daily life that has positive connotations such as:
Marriage
Promotion
Retirement
New Baby or Grandchild
Winning Money
New Friends
What are people stressed about?.
Statistic Verification
Source: American
Psychological Association
Research Date: 2017
Most Common Sources of Stress
Percentage Source
1 63% Future of our nation
2 62% Money
3 61% Work
4 57% Political climate
5 51% Violence/crime
Source: American Psychological Association 2017
Who is the most stressed?
The Physiological Stress Response
Behavioral Stress Response
Stress can trigger certain unhealthy ways of coping.
• Ex. disordered eating- (high-fat, high-calorie comfort foods)
excess drinking, smoking, not sleeping, and not exercising.
Just Say YES to Sharing Our Stress!
Can you share one source of stress in your life?
Be as Active as Possible!
Emotional Benefits of Physical Activity
Research shows the benefits of exercise go beyond just
physical well-being. Physical activities - like walking, biking,
dancing, yoga, or tai chi - can help:
• Reduce feelings of depression and stress
• Enhance your mood and overall emotional well-being
• Increase your energy level
• Improve sleep
So, the next time you are feeling down, anxious, or
stressed, start moving!
Set a Physical Activity Action Plan
Try to work in short periods of physical activity every day-
Schedule your physical activity on a calendar so it does
not get lost in the holiday shuffle
Take short walks (15-20mins) outside if weather permits
Walk an extra lap or two in the supermarket or
“warehouse” store
Use opportunities to dance at social functions, rather
than guarding the buffet table
Be active with the grandchildren!
Break up the TV binge-watching. In between your
favorite shows, take a brief walk or do something active
Does Stress Affect Eating Behaviors & Weight?
What is the possible ‘food-stress’ connection?http://www.physchologytoday.com/
• A possible atypical reaction to “chronic stress” and depression
• Increased production of cortisol which does not shut-down as in the
short-term flight or fight reaction
• Gives rise to search for extremely pleasurable foods (high energy
bundles of fat and sugar) which also become ‘comfort’
• This could be a mechanism to avoid the body reacting to chronic
stress/anxiety with increased demand on body fuel reserves (stress
can cause some people to sleep less, be anxious, and lose weight)
• Fat deposits particularly in abdominal area, feedback to the brain to
shut off stress response
• Body tells the brain “It’s OK, you can relax, you are fueled with high
energy food”.
Eat Health-fully and Mind-fully!
Dietary Guidelines for Americans: Eating for Good Health
• The Dietary Guidelines for Americans are the best science-
based advice on how to eat for health. The Guidelines
encourage all Americans to eat a healthy diet and be
physically active.
For more information, go to:
– www.DietaryGuidelines.gov
– www.ChooseMyPlate.gov
– www.Health.gov/paguidelines
– www.HealthFinder.gov
Dietary Guidelines Key Messages
• Build a healthy plate
• Cut back on foods high in solid fats,
added sugars, and salt
• Eat the right amount of calories for you
• Be physically active your way
This is an example of a healthy plate
This is NOT a healthy plate!
How do we navigate this?
Just say “no”
to that second
piece of pie!
Stress-Proof Your Eating-at Home
Plan your food purchases! Spend a few minutes each week
writing a list of things you will need. That way you will
always have the basics on hand.
Work from a short list of quick meal “favorites”. Keep those
ingredients stocked in your pantry and fridge.
Re-define “meals”! Dinner can be sandwiches and canned
soup, or “breakfast-for-dinner”, or a simple casserole with a
side of salad or raw vegetables;
As much as your budget can afford, take advantage of “pre-
prepared” foods, such as bagged & pre-washed salads, cut up
veggies at the salad bar, and pre-cooked foods such as
rotisserie chickens (without marinade, if possible).
Stress-Proof Your Eating-at Home
Keep tempting and less than healthy foods out of sight. Put the
healthier options at eye level and upfront in the fridge or pantry.
Stock ready supplies of grab and go snacks, like fresh fruit, fruit/nut
mixes, cut up veggies, and yogurt cups. Make these foods your first
line of defense!
If you are craving carbs, choose complex and whole grain choices
like oatmeal, popcorn, whole grain breads, cereal mixes and
crackers, hummus, fruit, and low-fat dairy foods. Try combining
different food groups for the best satisfaction.
Practice “mindful eating” techniques: ask yourself if there is another
activity that can substitute for eating, such as exercise, if you are not
eating for hunger
Mindfulness-
The quality or state of being conscious
or aware of something…
A mental state achieved by focusing one's
awareness on the present moment,
while calmly acknowledging and accepting
one's feelings, thoughts, and bodily
sensations…
Tools for Reducing “Food Stress”
History and Evolution of Mindfulness
Based Eating
• Mindful meditation has been a feature of ancient cultures and
religions (i.e. Zen Buddhism)
• Mindfulness has been used as a practice for stress reduction
(Jon Kabat-Zinn’s MBSR, at University of Massachusetts
Medical School, 1980’s).
• Mindfulness as applied to eating behaviors and weight issues
was refined in 1990’s by Dr. Jean Kristeller, a psychologist at
Indiana State University
• NIH studies on binge eating disorders showed improvement
with mindfulness meditation practice
• Further research expanded to obesity/stress eating, diabetes
management, and restaurant eating.
Mindfulness can balance how,
what, and when we eat…
Cultivating “inner wisdom”-
Tuning into hunger and fullness
body sensations
Really tasting our food
Learning when we have had
enough to eat (satiety)
Choosing foods wisely through
“outer wisdom”
Focusing on becoming “well-
nourished” physically and
emotionally
Hunger Awareness Practice
I am focusing on
my breath…
Mini-Mindful Meditation Practice
Other Stress Management Tips
Get enough sleep (7 to 9 hours) so you have the energy to cope
with stressful situations.
Get adequate physical activity each day. Walking is a simple,
readily available form of PA, but all forms count and can help
reduce stress. Do what you enjoy too!
Write down your feelings. This can help you better understand
what is causing your stress and how you react to it. Consider
journaling what you eat and when you are being physically
active. It will help motivate you to continue.
Nurture close relationships. Communicate with friends and
family often. Let them know how you are feeling.
Focus on celebrating and connecting with the people you care
about! Keep food in balance with other things that are
important to you!
Other Stress Management Tips
Learn to say "no." This can be hard for many people, but
saying no to one extra holiday task or commitment can give
you breathing room for other things in life.
Learn to let go. Remember, the sky won't fall if you wait another
day to do laundry, clean the bathrooms, or write that thank-you
note.
Try new ways to relax. Some studies have found that yoga,
meditation, and relaxation exercises may help reduce stress in
people. Yoga will also help build strength and flexibility.
Get help if you need it. If you can't seem to get relief from
stress and nothing seems to help, talk with a healthcare
professional or counselor.
Closing-5 Minute Body Scan
Resources
USDA MyPlate: http://www.choosemyplate.gov/
The Physical Activity Guidelines for Americans: http://www.health.gov/paguidelines/guidelines/default.aspx#toc
American Psychological Association-http://www.apa.org/topics/stress/index.aspx
The Center for Mindful Eating: https://thecenterformindfuleating.org/
•
Contact InfoAlexandra Grenci, MS, RD, LDN, CDE
Rutgers Cooperative Extension of Hunterdon County
Dept. of Family & Community Health Sciences
314 State Route 12, Building #2,
Flemington, NJ 08822
908-788-1342
http://www.co.hunterdon.nj.us/rutgers/fcs.htm
RCE of Hunterdon County