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- Enjoy Exercise - Exercise increases the cells' sensitivity to insulin and can relieve mental stress.
- Lose Weight if necessary - As little as a 10% reduction in body weight can improve the cells' sensitivity to insulin.
 Choose the best carbohydrates - Avoid "pick me up" refined sugary carbohydrates and aim for the nutrient dense whole grains. Low fiber, refined carbohydrates stimulate the most insulin secretion, almost immediately after being consumed. Aim to keep the total caloric intake of carbohydrates to no more than 45% of total calories. Again, with the emphasis on whole grain nutrient dense choices.- Rather than focus on a low fat diet, maintain a healthy intake of dietary fat, approximately 30 to 35% of total calories with a greater emphasis on the healthiest choices: monounsaturated fats and omega three fatty acids. - Olives, nuts, peanuts, canola oil, and avocados do not affect insulin levels and are heart healthy. Omega three oils are predominant in salmon, walnuts, flaxseed, and canola. It is conceivable that dieting with low fat diets provokes stress, anxiety, and depression. So choosing healthy fats becomes even more important.
- Consume adequate protein with meals. - Protein rich foods are not only nutrient dense but also promote satiety.
- Manage stress and develop good sleeping habits. - Stress and inadequate sleep increase the stress hormones, ie. Cortisol and increase insulin resistance TOP
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Psychological
- Fatigue
- Head ache
- Sleep disorder
- Emotional disturbance
Central nervous system
Cardiovascular system
- Hypertension
- Coronary heart disease
- Rhythm disturbance of heart
Respiratory system
Locomotor system
Immunological disorders
- Lowered resistance
- Autoimmune disease
Gastrointestinal system
- Ulcer
- Irritable bowel syndrome
- Diarrhea
- Nausea and vomiting
- Ulcerative colitis
Skin disorders
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Brain Matters: A look at nutrition and stress
by Connie Guttersen, RD PhD,
author of the Sonoma Diet
From grandma's chicken soup to a death-by-chocolate dessert, all of us are well aware that food can have a powerful affect on emotions. But you may not realize that all emotions--from anxiety and alienation to love and optimism--are not just feelings, they are physiological states that affect health--just as obesity or physical fitness can affect health.
For restaurants this is an interesting thought because it so clearly demonstrates the importance of both the back and the front of the house. Good food and a positive experience (however that is defined) are what both the brain and the gut respond to. In fact, the brain actually affects digestive functions. This is because there is direct communication between the brain gut via an impressive network of hormones, neurotransmitters and gut peptides.
These days we have the ability to view brain scans which show that there are clear corollaries between emotional distress and digestive problems. Stress related digestive problems include heartburn, diarrhea, and irritable bowl syndrome. (Definitely not what you want to be serving up.) TOP
Heart Matters.
It should also come as no surprise that emotions can affect the heart. Today we know that the type of competitive drive that motivates a type A personality is not a problem, however the stress and emotions associated with anger and hostility may alter mind-body connections that damage the heart. For example, high tech CT scanning conducted by the University of Utah shows that hostility and stress in individuals has been linked to tiny calcium deposits in the coronary arteries. The higher the degree of stress in the individual the more severe this silent form of atherosclerosis tended to be. TOP
Eating and Stress.
It should come as no surprise that eating is a common response to stress. Unfortunately, the result is frequently greater intake of sugar, caffeine, and fatty foods and unhealthy weight gains. While it is easy to recommend that people just not eat in response to stress, it is important to understand that part of this behavior is driven by our brains and the occurring chemistry--so it's just not that easy. The chemistry involves a lack of serotonin, which in turn triggers a carbohydrate craving, which actually serves as a tranquilizer to the brain. Unfortunately, during times of stress, the healthiest types of carbohydrates and other foods are usually not the ones we go for. Another theory of why people tend to eat more under stress is related to hunger caused by a release of epinephrine which leads to changes in blood sugar level. For many of us who have experienced stress, we have learned that there is a certain familiar comfort related to eating and the social aspects of it, whether we have fond memories or just enjoy certain flavors and foods.
Stress hormones, such as epinephrine and cortisol also deplete nutrients essential to managing the stress response. These nutrients include vitamin C, B, magnesium and zinc, which are depleted much faster and thus are not available to do their important functions in the body. This means that vitamin C is not available in sufficient quantities for collagen production, antioxidant functions and maintaining the immune function. Magnesium depletion leads to headaches and raised blood pressure while a lack of B vitamins leads to fatigue, irritability, and anxiety. TOP
| The Stress Busters |
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| Fruits and vegetables daily: Choose for more color variety |
| Lean meats and yogurt for protein and zinc |
| Whole grains, grapefruits, figs, seeds, raisins, and tomatoes for magnesium |
| Olives and nuts for antioxidants, vitamin E, and healthy monounsaturated fats |
| Omega 3 rich seafood and plants |
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| Avoid the following foods during stress: |
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| Sugar: Excess blood sugar levels cause major fluctuations in blood glucose levels, resulting in more pronounced fatigue, headaches, and irritability. |
| Fats: Saturated and hydrogenated fats lead to artery constriction and increase heart disease risk factors. |
| Caffeine: Caffeine stimulates the release of several stress hormones and may interrupt sleep patterns. |
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Ultimate Brain Food.
Nutrition affects the way we think, behave, and feel every minute of the day from early childhood development to old age. Diet and nutrition can have an impact on mental performance, mental acuity, memory, alertness and mood. While a generally healthy balanced diet is essential to support a healthy brain, there are key nutrients which seem to have an especially beneficial effect. These include essential fatty acids from omega 3 and monounsaturated sources, B vitamins, antioxidants such as Vitamin C, E and Beta Carotene, and minerals such as zinc, magnesium and specific amino acids.
Since the brain is primarily composed of fat, getting the right kind of fats in the diet is critical. The wrong kinds of fats, such as saturated or hydrogenated fats, can slow down mental processes and even contribute to constricted blood vessels while healthy fats maintain our hearts, brain and mind. Omega three fatty acids (particularly the EPA: eicosapentaenoic acid and DHA: docosahexamoic fatty acid) is the primary structural fatty acid in the gray matter of the brain. Researchers have attributed antidepressant effects of EPA and DHA to be related to serotonin, an important chemical messenger responsible for a positive mood and an overall sense of well-being. EPA and DHA make it easier for serotonin to pass through the cell by influencing receptor activity. The way EPA and DHA affect serotonin levels is very similar to how many of the antidepressants and mood stabilizers work in the body.
| Foods Rich in Omega Three Fatty Acids |
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| Atlantic Salmon |
2.35 gm per 6 oz servings |
| Walnuts |
1.90 gm per 28 gm serving |
| Flaxseed oil |
6.91 gm per tablespoon |
| Flaxseed |
4.3 gm per 2 tablespoons |
| Canola Oil |
1.30 gm per tablespoon |
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Foods that are high in B vitamins such as thiamin, riboflavin, folic acid, and pyridoxine are critical to the brain and nervous system. Symptoms of B vitamin deficiencies are quite similar to Alzheimer's disease: memory loss, dementia, depression and lack of concentration. The B vitamins work as a dream team to promote brain health by protecting nerve tissue against oxidation, enhancing memory and insulating nerves cells. The B vitamins are also necessary to produce neurotransmitters.
| Vitamin B Foods |
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| Meats |
Whole grain pasta |
| Grains |
Wheat Germ |
| Rice |
Nuts Fortified Foods with Folic Acid |
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Anti aging antioxidants for the brain include vitamin C, E and beta-carotene, and the mineral selenium. These are primary defense against free radical damage, or oxidation to the brain cells--a condition which often leads to memory loss. Dark orange and green leafy vegetables such as carrots, spinach, sweet potatoes and kale are excellent for beta carotene. Vitamin C is found in citrus and vegetables such as broccoli and peppers. Vitamin E is present in olives, seeds, nuts, and soybeans.
| Top Antioxidant Brain Foods |
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| Blueberries |
Olives |
Avocados |
| Nuts |
Asparagus |
Basil |
| Berries |
Brussels |
Broccoli |
| Cabbage |
Carrots |
Chili |
| Bitter Greens |
Ginger |
Licorice |
| Citrus |
Pumpkin |
Peppermint |
| Garlic |
Soybeans |
Onion |
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