Stress is a physical, mental, and/or emotional strain or tension

Release of cortisol from adrenal gland Stimulate catecholamine that can trigger adrenaline (fight or flight syndrome) Slows metabolism due to increase of cortisol Weight increase or weight loss

Sx include but are not limited to: Anxiety Depression Sinus Tachycardia Glucose Imbalance Blood pressure fluctuations Increase O2 and diverting blood flow to fast acting muscles

EVERYONE!!!!!!

Systems can malfunction which leads to life threatening diseases!!!!!! (need we say more???)

What do we eat when stressed?

Sweet, high fat, and salty foods b/c of cortisol release

Why do we eat carb rich foods when depressed?

The connection between carbohydrates and mood is all about tryptophan, a nonessential amino acid. As more tryptophan enters the brain, more serotonin is synthesized in the brain, and mood tends to improve. Serotonin is also known as a mood regulator,

Emotional eating

Too busy to exercise

health

Eating to placate emotions and not health http://www.youtube.com/watch?v=i9NIwHKBqy0

With school schedules, work schedules, family schedules Place too much attention on our schedules and not our Everyone else is eating bad, why not I? Those nachos and the taco truck smells SOO good Not the stuff that goes into the Emotional Turkey (with

Social Eating

Emotional Stuffing

bacon strips) Many people are uncomfortable talking about their emotions, therefore they turn to food

Asparagus Broccoli Beef Cantaloupe Crunchy Health Foods (carrots, celery) Milk Oranges Spinach Sushi Whole Wheat Bread

Asparagus
Mood stabilizer because of high folic acid

Broccoli

Vitamin B and folic acid controls stress release, anxiety, panic, depression, almonds

Fish Omega 3 and B12 produce serotonin that lower cortisol

Avocado
High in potassium and has fat, so it supplies

satiety

Spinach

High in magnesium which decreases stress

Sushi Contains magnesium, vitamin E, and the seaweed has Pantothenic acid that contributes to adrenal gland health (more Pantothenic acid = less cortisol)

 Alcohol Caffeine Refined sugars High Fructose Corn Syrup Fast food takeout foods Soda Coconut Oil Butter Cheese

White Flour Saturated Fats Processed Foods

Yoga Acupuncture Reflexology Martial Arts Laughter Therapeutic communication Weight lifting

Cardiovascular Activity Reading Meditation Herbal Supp. Kava Valerian St. Johns Wort Vitamin B, E, C Etc.

www.unh.edu www.webmd.com www.bhg.com/healthsuperfood-4-stressrelief.com www.healthpsych.psy.vanderbilt.edu

Adult Health Nursing pg 314 www.psychologytoday.com www.dictionary.com Foundations of Nursing
(Christen Kockrow) (Christen Kochrow) (Kelsey Linden) (Dorie Eisenistein)

(Hara Marano)