Transcript File

Nutrition and
Stress
Coppin State University
Helene Fuld School of Nursing
Family Nurse Practitioner
Program
Angela Long, RN, BSN
Definition of Stress
a
state of mental tension and worry
caused by problems in your life, work, etc.
 something that causes strong feelings of
worry or anxiety
(http://www.merriam-webster.com/dictionary/stress,2014
)
Stress Can Hurt Women’s
Health
 1.
Reduced Sex Drive
Major life events that cause stress, like
starting a new job or moving to a new
city, may lower libido, according to Dr.
Irwin Goldstein, M.D. This can occur when
elevated levels of cortisol suppress the
body’s natural sex hormones.
Stress Can Hurt Women’s
Health
 Irregular
Periods
Acute and chronic stress can
fundamentally alter the body's hormone
balance, which can lead to missed, late
or irregular periods. Researchers have also
found that women in stressful jobs are at a
50 percent higher risk for short cycle
length (less than 24 days) than women
who do not work in high-stress positions.
Stress Can Hurt Women’s
Health
 Acne
Breakouts
Raised levels of cortisol in the body can
cause excess oil production that
contributes to the development of acne
breakouts. A 2003 study observed that
female college students experienced
more breakouts during exam periods due
to increased stress
Stress can hurt Women’s
Health
Hair Loss
Significant emotional or psychological stress
can cause a physiological imbalance
which contributes to hair loss. Stress can
disrupt the life cycle of the hair, causing it to
go into its falling-out stage. While you may
not notice hair loss during or immediately
following a period of stress, the changes
can occur three to six months later
Stress can hurt Women’s
Health
 Poor
Digestion
Prolonged stress can greatly impact the
digestive system by increasing stomach
acid, causing indigestion and discomfort,
and in some cases contributing to the
development of IBS and ulcers. Reducing
stress is key to maintaining a healthy
digestive system, according to
womenshealth.gov
Stress Can Hurt Women’s
Health
Depression
Women are twice as likely to experience
depression as men, and recent research
has looked to differing stress responses and
stress reactivity between the sexes to
explain this discrepancy. Elevated levels of
cortisol resulting from the chronic stress of a
long-term, low grade job stress or the acute
stress of a difficult life event like death or
divorce can act as a trigger for depression.
Stress Can Hurt Women’s
Health
 Insomnia
Most of us know the feeling of tossing and
turning at night, thinking over the events
of the day or problems at work.
Unsurprisingly, stress is a common cause of
insomnia, which can in turn lead to
difficulty concentrating, irritability and a
lack of motivation
Stress Can Hurt Women’s
Health
Weight Gain
Research has linked higher levels of cortisol
to a lower waist-to-hip ratio in women (i.e.
more weight around the belly area), as well
as a decreased metabolism. High stress
levels are also correlated with increased
appetite and sugar cravings, which can
lead to weight gain.
Stress Can Hurt Women’s
Health
Decreased Fertility
While further research is needed to better clarify
the link between stress and fertility, recent
studies have found that women with high levels
of alpha-amylase, an enzyme linked to stress,
had a more difficult time getting pregnant.
Women with the highest concentration of the
enzyme during their menstrual cycle were 12
percent less likely to conceive than women with
the lowest concentration of alpha-amylase.
Stress can hurt Women’s
Health
Increased Risk Of Heart Disease And Stroke
According to a 2012 study of over 22,000
women, women under high amounts of stress at
work were 40 percent more likely to experience
a cardiovascular event (a heart attack or
stroke) than women who reported low levels of
job-related stress. Strokes are also more
common among individuals with with stressful
lives and tightly-wound personalities.
(http://www.huffingtonpost.com/2013/01/30/health-effects-of-stresswomen_n_2585625.html)
Foods That Reduce Stress
Blueberries
Besides having been identified as one of the
healthiest foods around, blueberries are very high in
vitamin C, which has been shown to give the body
added reserves to help it deal with high levels of
stress. Also, blueberries contain a high amount of
fiber, which helps regulate blood sugar levels. Blood
sugar levels that fluctuate too much are a major
contributor to stress for some people.

( http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KQipUsV)
Nutrition
Stress:
We all have it, and how we handle it can
make all the difference. Stress
management can be a powerful tool for
wellness, since too much stress is bad for
you. There are many strategies, and one of
them includes what you eat.
Nutrition

Foods can help tame stress
in several ways. Comfort
foods, like a bowl of warm
oatmeal, boost levels of
serotonin, a calming brain
chemical. Other foods can
cut levels of cortisol and
adrenaline, stress hormones
that take a toll on the body
over time. A healthy diet
can help counter the
impact of stress by shoring
up the immune system and
lowering blood pressure.
Do you
know which
foods are
stress
busters?
Foods That Reduce Stress
Low fat or skim milk
Milk is very high in calcium and B vitamins,
which help to build your bones and protect
nerve health. It is also high in protein, and
protein also helps blood sugar to stay stabilized.
Try mixing some milk, a sweetener and some
frozen blueberries in the blender for a healthy
pick-me-up that is super good for you, and an
excellent alternative to ice cream!

(http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KQrl1ni)
Foods That Reduce Stress
Oranges
Oranges are very rich in vitamin C. When you
are stressed, your body releases even more free
radicals than usual. Vitamin C helps to keep the
free radicals in check, and repairs the body.
Basically, it helps protect the body from the
cumulative effects of stress.

( http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KR2jFGv)
Foods That Reduce Stress
Brown rice
All whole grains, including bulger wheat,
quinoa, oats and brown rice contain plenty of B
vitamins and also supply serotonin producing
carbohydrates that do not spike blood sugar
levels. They also contain plenty of healthy fiber.

(http://www.essortment.com/10-foods-reduce-stress16061.html#ixzz38KRBOr9w)
Foods That Reduce Stress
Green vegetables
""Broccoli, kale, and other dark green
vegetables are powerhouses of vitamins that
help replenish our bodies in times of stress. Many
vegetables also contain potassium, which is
good for our nerves and can calm them. Also,
when we eat a diet high in vegetables, we do
not feel weighed down by our diet, and it is
easier to get stress-reducing exercise
(http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KRPsU4W)
Foods That Reduce Stress
Dried apricots
These are rich in magnesium, which is a stressbuster. Some people even say that magnesium
helps reduce heart palpitations brought on by
stress. Magnesium is a natural muscle relaxant
as well. Apricots are also high in fiber and
vitamin C. Don't eat too many of them, though,
because they also contain quite a bit of
fructose, a type of sugar.
( http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KS74cSe)
Foods That Reduce Stress
Turkey
Turkey contains an amino acid called L-Tryptophan.
This amino acid triggers the release of serotonin,
which is a feel-good brain chemical. This is the
reason why many people who eat turkey feel
relaxed, or even tired, after eating it. L-Tryptophan
has a documented calming effect. Chicken is also
high in this amino acid. However, don't eat them
fried, or your body will be so busy digesting the fats
that you will miss out on the benefit of these foods!

( http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KSQIWD0)
Foods That Reduce Stress
Sweet potatoes
Sweet potatoes can be particularly stress reducing
because they can satisfy the urge we get for
carbohydrates and sweets when we are under a
great deal of stress. Instead of reaching for a donut,
eat one of these instead. They are packed full of
beta-carotene and other vitamins, and the fiber
helps your body to process the carbohydrates in a
slow and steady manner.
(http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KSdI5FM)
Foods That Reduce Stress
Water
While technically not a food, it is important
to have sufficient water intake, as even a
mild state of dehydration can stress your
entire body. Keep your nerves steady by
staying well hydrated.
(http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KSpLHBY)
MASSAGE
THERAPY FOR
STRESS
MANAGEMENT
Stella O. Akpuaka
Korlu Kuyon
Christiana Ikome
Benefits of Massage

Few sensual experiences rival a full-body massage for
pleasure and stress relief

Word on the health benefits of massage therapy for
stress relief has spread.

In 2006, 39 million Americans -- one in six adults -- had at
least one massage, according to a nationwide survey by
the American Massage Therapy Association (AMTA).

Massage boost your energy and increase
concentration.

You can also get massage at night to relax and get a
good night's sleep.
Massage Therapy to Relieve
Tired Eyes

Close your eyes. Place
your thumbs under
your eyebrows, starting
at the inside corner of
each eye socket. Press
and gently move the
thumbs in tiny circles,
working slowly towards
the outsides of your
eyebrows and
continuing this
movement all around
your eyes, ending
back at the bridge of
your nose.


Massage Therapy to Ease
Headaches and Tension
Start by placing your
thumbs on your
cheekbones close to your
ears, and use your
fingertips to gently apply
pressure and rub the
temples (the soft spot
between the corner of
your eye and your ear).
Using very firm pressure
and a tiny circular motion,
gradually move your
fingers up along your
hairline until they meet in
the middle of your
forehead, massaging your
entire forehead and scalp
as you inch along.
Massage Therapy to Relax the
Hands



Stretch your hands and
fingers out. Rub each
finger from the base to
the tip, gently pulling
and twisting each finger
as you go.
Squeeze the fleshy part
of your palm between
your right thumb and
index finger, moving from
your wrist to the base of
your thumb.
Massaging the hands is
not only great for the
hands but can help to
relieve headaches as
well
Massage Therapy to Relieve
Neck Tension


While you are sitting mold
your hands over your
shoulders. Exhale, letting your
head drop back as you
slowly squeezes your fingers
towards your palms, gliding
up the muscles of your back
and shoulders towards your
neck.
Place both hands on the
back of your head,
interlacing the fingers. Drop
your head forward and allow
the weight of your elbows to
pull your head gently down,
stretching the muscles of your
neck and those that run
down your back.
Massage Therapy to Loosen
Tight Shoulders
Massage Therapy to Release
the Lower Back