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

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Release of cortisol fromadrenal gland

Stimulate

catecholamine thatcan trigger adrenaline(fight or flightsyndrome)

Slows metabolism dueto increase of cortisol

Weight increase orweight loss

Sx include but are notlimited to:

Anxiety

Depression Sinus Tachycardia

Glucose Imbalance

Blood pressurefluctuations

Increase O2 anddiverting blood flowto fast actingmuscles

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EVERYONE!!!!!!

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Systems can

malfunction

which leads tolife threatening

diseases!!!!!!(need we say

more???)

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What do we eat when stressed?

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

Why do we eat carb rich foods whendepressed?

The connection between carbohydrates and mood isall about tryptophan, a nonessential amino acid. As

more tryptophan enters the brain, more serotonin issynthesized in the brain, and mood tends to improve.Serotonin is also known as a mood regulator,

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

Too busy to exercise

With school schedules, work schedules, family schedules Place too much attention on our schedules and not our

health

Social Eating Everyone else is eating bad, why not I?

Those nachos and the taco truck smells SOO good Emotional Stuffing

Not the stuff that goes into the Emotional Turkey (withbacon strips)

Many people are uncomfortable talking about theiremotions, therefore they turn to food

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Asparagus

Broccoli

Beef Cantaloupe

Crunchy Health Foods (carrots, celery)

Milk

Oranges

Spinach

Sushi

Whole Wheat Bread

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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 serotoninthat lower cortisol

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Avocado High in potassium and has fat, so it supplies

satiety

Spinach

High in magnesium which decreases stress

Sushi

Contains magnesium, vitamin E, and theseaweed has Pantothenic acid that

contributes to adrenal gland health

(more Pantothenic acid = less cortisol)

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Alcohol

Caffeine

Refined sugars

High Fructose Corn Syrup

Fast food

takeout foods

Soda Coconut Oil

Butter

Cheese

White Flour

Saturated Fats

Processed Foods

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Yoga

Acupuncture

Reflexology Martial Arts

Laughter

Therapeuticcommunication

Weight lifting

CardiovascularActivity

Reading

Meditation Herbal Supp.

Kava

Valerian

St. Johns Wort

Vitamin B, E, C

Etc.

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

(Dorie Eisenistein)

www.healthpsych.psy.vanderbilt.edu (Kelsey Linden)

Adult Health Nursing pg 314 (Christen Kochrow)

www.psychologytoday.com (Hara Marano) www.dictionary.com Foundations of Nursing

(Christen Kockrow)

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