The Nutritional Impact of Stress

Jessica Kouka NTPWAPF Salem chapter

www.arisenutritionaltherapy. com

Weston A. Price

The communities WAP studied had neither the dietary stress nor the psychological and lifestyle stress we experience today.

The Brain and the Body

The brain is connected to the body› Goes both ways› Gut issues lead to toxicity in the brain› Brain issues lead to problems in the gut

The Mind Body connection

What is a thought? What is an emotion?› Our brains control everything from body

temperature and blood pressure, our senses and physical movement, to every thought, dream, and emotion.

› The brain tells the body what to do.› If our thoughts are full of fears, negativity,

shame, sadness, etc., what message is our brain sending to the body? What impact do those messages have?

The mind body connection

› “Anger, resentment, unforgiveness, and a desire for revenge all trigger the classic ‘alarm triad’ response to stress, which involves adrenal gland hypertrophy (swelling), thymus and lymph gland atrophy (shrinkage), which indicates the suppression of the immune system, and gastric inflammation.” Jordan Rubin

› “A merry heart does good, like medicine, but a broken spirit dries the bones.” Proverbs

How does your body respond?

Name as many physiological responses to thoughts or emotions that you can think of › ie: palms sweating when you’re nervous

Paleo Mom, Sarah Ballantyne MD

“If you do not manage stress, it will completely undermine all the other positive changes you make.”~The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body

Stress and Nutrition

Stress depletes nutrients A poor diet stresses the body Stress leads to poor dietary habits

(binging, skipping meals, cravings, drinking alcohol, eating on the go, etc.)

What is stress?

Historically all stress was acute› Adrenaline and cortisol did their jobs to

ensure survival. No ongoing output. Chronic stress is unrelenting

› Low or high level› No big relief

Chronic Stress

Contributes to the development of and/or worsens ALL disease.

Susceptibility to the common cold Stimulation of immune system in

autoimmune disease Biggest predictor of cardiovascular disease Metabolic Syndrome, cancer, depression,

osteoporosis, etc. Sleep disturbances, inflammation, bad

habits, hormone dysregulation, etc.

Is stress real?

It’s not our lives which are stressful…› It’s the way we think about our lives which is

stressful. Are our lives really stressful or is the way

we are eating causing us to feel stressed?› Have you noticed a correlation between what

you eat and how much stress you feel?

Sources of stress

1. Outward circumstances over which you have no control

2. Circumstances or influences over which you do have control

3. Inward attitudes, beliefs, and thought patterns4. Internal physical conditions

“I am convinced that we help create many of our problems though wrong thinking, poor decision making, and poor dietary choices. When these factors unite and start working together against us, sickness or death may not be far behind.”

~Jordan Rubin “The Maker’s Diet”

What does stress do to body?

Best understood mechanism is effect on the immune system.

The HPA Axis

Effect of Cortisol on the Body

Prioritizes essential functions for survival› Perception, energy for muscles, prep for

wound healing, etc. Suppresses non-essential functions

› Digestion, some immune functions, kidney function, reproductive functions, growth, collagen formation, amino acid uptake by muscles, protein synthesis, bone formation

Cortisol and the Immune System

Enhances the immune system in cases of acute stress.

Spectrum of responses to chronic presence of high levels of cortisol

Cortisol and Leaky Gut

Nutrients depleted by stress

Minerals via increased mineralcorticoids› Hormones produced by the adrenal glands,

primarily aldosterone› Class of steroid hormones› Influence salt and water balance› Causes loss of calcium and magnesium› Causes build up of sodium, phosphorus, and

potassium due to shut down of digestive function and re-absorption by kidneys.

› Can lead to high blood pressure

Nutrients depleted by stress

Magnesium› Particularly sensitive to stress› Sedative mineral which is shed during

stress response.› Body can eventually lose ability to store

mg› Depleted by: emotional stress, sugar

consumption, excessive exercise, pregnancy, medications, frequent infections

› The more mg is depleted the harder it is to handle stress. Feeling edgy? Need mg.

Nutrients depleted by stress

Chromium› Need more for excess sugar intake and

when depleted creates stress in the body› Works with insulin to get glucose into the

cells. When depleted by stress more insulin is needed and blood sugar levels increase, creating a vicious cycle.

› Also need zinc for insulin

Nutrients depleted by stress

Zinc› Found in adrenal glands so when depleted

by stress adrenals under-function and can’t deal with stress.

› Needed for production of HCl. HCl needed for uptake of minerals.

Nutrients depleted by stress

Vitamin D› Made from cholesterol, same as cortisol› Cortisol takes emergency priority

Nutrients depleted by stress

B vitamins› Stress hormones speed up the metabolic

processes which use B vitamins B1 and B2 involved in energy metabolism

› B5 supports the adrenal glands› B1, B6, and B12 thought to support

formation of serotonin, neurotransmitter promoting relaxation.

Reducing stressors, increasing resilience

Nutrition to increase resilience (5 foundations of Nutritional Therapy!):› Omega 3’s› B vitamins and Minerals (bone broth, vegetables,

seafood, sea vegetables, organ meats)› Balanced blood sugar› Hydration › Mindful eating

Reduce stressors› Habitual coffee and caffeine dependence› Sugar and other denatured, low nutrient foods› Allergens