Stress & Nutrition

Kusuma Neela Bolla M.Sc, M.BA, Ph.D

Brain’s experience taught a great deal. They also illustrate a number of key concepts related to stress.

Each of these concepts terms is a building block for a thorough understanding of the stress experience

Stress

Positive Negative

Positive Stress / Helpful StressReleases stress hormone including adrenaline and cortisol which rouse the body and brain to meet challenges.

Negative Stress / Harmful Stress

Increases cortisol levels and causes food craving, those craving tend to be strongest carbs, mood get changed, but cortisol get converted to cortisone enzyme leads to accumulate more belly fat.

Stress related problems Obesity (body weight) Abnormal Blood Pressure Cardiovascular disease Diabetes mellitus Endocrine system Central nervous system Muscular & Skeletal system Immune system Gastrointestinal complications Alzheimer’s diseases Headache, Depression,

Relaxation methods Medications Breathing Techniques Visualization Muscle relaxation Yoga Music therapy Massage therapy Hydrotherapy Aerobic exercise Nutrition therapy

Nutrition & Stress Linkage Overconsumption of calories Irregular eating habits Too much / too little of specific food substances High amounts of refined foods Inadequate intake of vitamins and minerals High intake of salt Excess caffeine consumption Excess alcohol consumption

Nutrients

Herbs Mint Barley Passion flower Valerian root

Complex Carbohydrates Vitamin C Magnesium Omega 3 fatty acids Glutathione

Folate Polyphenols flavonoids

Maintain good

Health

Sleep Exercise

Nutrition

THANK YOU

Nutrients Vitamin C Decreases stress by lower the levels of

cortisol, boost the immune system ex: citrus fruits, berries,

Complex CHO Induce the brain to increase serotonin production and stabilizing blood pressure. Ex: whole grains fruits, vegetables

Magnesium Improves sleep quality, avoiding headache, fatigue, premenstural mood changes. Ex: spinach, salmon, soybean

Omega 3 fatty acids reduce surges of stress hormone, protection against CVD, depression. Ex: salmon, tuna, flaxseed, pistachios, walnuts almonds

Glutathione Specifically blocks intestinal absorption of certain fat that causes oxidativedemage. ex: avocados

Folate keeping cool ex: asparagus