Introduction
The health and nutritional status of individuals have primary effects on how they handle stress and consequently what impact stress has on their health. Although we may be able to identify when we are stressed, we must learn how to deal with that stress. The goal of today's session is to identify potential stressors, the nutritional consequences of being stressed, and useful coping mechanisms that will help to reduce stress and provide us with a more positive outlook on life.
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Goal
To improve university/college student's coping mechanisms in stressful situations and to increase awareness of the link between nutrition and stress.
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Educational Outcomes
At the end of this session participants will gain an understanding of:
- How our bodies react to stress including the "Fight or Flight" response.
- The link between nutrition and stress.
- Stress relieving techniques.
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Activities |
Approximate Time |
| Introduction |
5 Minutes |
| Text |
10 Minutes |
| Exercise |
15 Minutes |
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Suggested Background Reading for Presenters
Somer, E. Nutrition for Women : The Complete Guide. New York, Henry Holt and company, 1993. p 378-380.
Food Guide Facts: Background for Educators and Communicators. Health Canada, 1992. (Included)
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Materials:
- Text
- Overheads
- PENS: Stress and Nutrition
- Fight or Flight Response
- Key Nutrients of Concern
- Canada's Guidelines for Healthy Eating
- Suggested Handouts:
- Breathing Away Stress
- Nutrition Matters: Don't Press the Panic Button - Stress and Nutrition, Middlesex-London Health Unit, 1998.
- Canada's Food Guide to Healthy Eating, Health Canada. (Tear sheet)
- Do you have a FANTASTIC Lifestyle? Canadian Cancer Society.
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What is Stress?
Stress can be defined as any emotional, physical, social or economic factor that may alter the normal body equilibrium. The greater the disturbance, the stronger the body's reaction. Stress is a very general term to which no two persons respond in the same way. What is stressful to one person may not be stressful to another.
Psychological factors such as emotional tension, anxiety, or excitement may cause stress. Physical factors such as injury to the body or infection can also lead to stress. Examples of stress may include winning the lottery, losing a family member, the birth of a baby, getting a new job, losing a job, getting married, separated, divorce, EXAMS, etc.
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What Happens during periods of excess stress?
(Overhead 2) Stress is an integral part of life. A certain amount of tension is required to be alert, and to fully participate in life. However, too much stress can be detrimental to a person's physical and mental well-being. Excessive tension fatigues us physically, mentally and emotionally. It forces the body to secrete more hormones that speed up metabolism and causes a rapid turnover of cells. Your body is physiologically prepared to deal with stressful situations using a survival mechanism known as "fight or flight" response. The "fight or flight" response involves your body reaction to stress. Generally, when you experience stress, your heart pumps faster, your blood vessels to the skin become more narrow, you breath faster, your pupils dilate and you become more alert. Constant fight or flight response will lead to a decrease in your productivity and poor health. Too much stress leads to burn out. Stress can accumulate and interfere with the quality of our lives.
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The Link Between Nutrition and Stress
Believe it or not, your diet can be a source of stress. The following are examples of conditions that are likely to put the body under stress: poor eating habits such as skipping meals, consuming too much caffeine, sugar, salt, fat or alcohol, vitamin overdoses, overeating, under-eating, or excessive dieting. Poor eating habits can lead to health problems such as obesity, hypertension, high blood cholesterol levels or various nutrient deficiencies. A high fat, low fiber diet may increase your risk for heart disease, certain cancers, obesity, hypertension and diabetes. It can affect your body's ability to handle stress.
Stress also reduces either the absorption of certain nutrients or increases urinary excretion. This may potentially produce a nutrient deficiency or aggravate pre-existing ones. Stress can also effect the nervous and hormonal systems of the body, which in turn influence metabolism and dietary requirements for nutrients. Nutrition is also a critical component in the body's immune system.
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Key Nutrients of Concern (Overhead 3)
Calories and protein
Severe physical stress such as burns, trauma, fever or surgery can increase the metabolic rate by as much as 55 percent, which increases the need for calories and protein. These requirements remain elevated until the repair process is completed. Calorie and protein needs do not appear to be affected by moderate physical or emotional stress.
- Vitamin C
Both emotional and physical stress may affect a person's vitamin C status. It can increase requirement for vitamin C to maintain normal blood levels. When stress depletes vitamin C levels in the body, it reduces the body's resistance to infection and disease and increases the likelihood of further stress. When vitamin C intake is increased, the harmful effects of the stress hormones are reduced and the body's ability to cope with the stress response improves.
Good Sources of Vitamin C: Oranges, Green Pepper, Kiwi Fruit, Red Pepper, Strawberries, Cauliflower, Mango, Brussels Sprouts, Grapefruit, Broccoli
- B-Vitamins
The majority of the B-vitamins function in the development and maintenance of the nervous system. The harmful effects of vitamin-B-deficiencies on the nervous system might increase the risk of developing stress-related symptoms such as irritability, lethargy and depression.
Good Sources of B Vitamins:
Meats (Poultry, pork and beef),
Seafood (Tuna, Herring, Mackerel, Oyster, Clams),
Legumes (peas, beans & lentils),
Whole Grains,
Enriched Breads and Cereals,
Dairy Products (Milk, Yogurt, Cheese),
Leafy Green Vegetables
- Magnesium
Stress and magnesium are said to be interrelated. Both physical and psychological stress may stimulate the stress hormones. This, in turn, increases magnesium loss from the cells (especially from the heart and other vital organs), stimulate urinary excretion and increase dietary requirements for the magnesium. Another mineral required during stress is calcium. If your body does not receive enough dietary calcium, it removes stored calcium from the bones. When the human body does not have enough vitamins and minerals stored in its body, then it may not be equipped to defend itself in stressful situations.
Good Sources of Magnesium:
Tofu,
Pumpkin Seeds,
Sunflower Seeds,
Wheat Germ,
Almonds
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Summary (Overhead 4)
A healthy diet, which follows Canada's Food Guide to Healthy Eating (or the Food Pyramid), can be an important tool in guarding against stress-related illnesses. The nutrients we store in our bodies act as ammunition, and when times get rough (by means of physical or psychological stress), they can be a means for combat. In short, a healthy body is best prepared for all kinds of stress. So if you want to be prepared for the battle, ask yourself if your diet (in general) follows Canada's Guidelines for Healthy Eating.
Do you
- Enjoy a VARIETY of foods.
This means eating many different kinds of foods from all the food groups as well as from within each group. This will ensure that your body gets the nutrients needed to stay healthy and vibrant.
- Emphasize cereals, breads, other grain products, vegetables and fruits.
These foods provide us with carbohydrates, fiber and loads of vitamins and minerals. They provide us with energy and vitality.
- Choose lower-fat dairy products, leaner meats and foods prepared with little or no fat.
Cardiovascular disease is the number one killer in our society. A primary risk factor is foods high in fat. We need to decrease consumption of fat to no more than 30% of caloric intake (approximately 65 g/day for women and 90 g/day for men). As well replace solid fats (saturated fats) in the diet with liquid fats (unsaturated fats). Small changes in this matter can make a world of difference to our cardiovascular health.
- Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating.
A healthy body is defined as one which has a Body Mass Index (BMI) of approximately 20 - 27. BMI is calculated with the following formula.
BMI = Weight (kg)
Height (m)2
- Limit salt, alcohol and caffeine.
- Salt intake can be controlled by choosing unsalted snack foods more often, reducing the use of table salt, salted condiments and salty sauces, and by tasting foods before adding salt
- For most adults, moderate consumption of alcohol is defined as no more than 1 drink a day and no more than 7 drinks a week. (And NO this does not mean you can save up your drinks for the entire week and consume 7 drinks in one sitting.) More than 4 drinks on any one occasion is considered a risk to health and safety
- For most people, intakes of up to 400 - 450 mg of caffeine per day has not been found to be associated with health risks. This amount of caffeine would be contained in approximately three mugs of coffee, 4 cups of strong tea OR 6 - 7 cans of soft drinks. So enjoy your coffee but don't overdo it!
[Allow 5 minutes for audience to complete "Do you have a Fantastic lifestyle?" quiz and discuss briefly. Also, refer to the handout on breathing away stress and invite audience to partake in a few minutes of controlled stress relieving breathing exercises.]
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Fight or Flight Response
- Your heart pumps faster
- Your blood vessels to the skin become narrower
- You breath faster
- Your pupils dilate
- You become more alert
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Key Nutrients of Concern
- Calories and Protein
- Vitamin C
Oranges, Kiwi, Strawberries, Mango, Grapefruit, Green Pepper, Red Pepper, Cauliflower, Brussels Sprouts
- B-Vitamins
Meat, Seafood, Legumes, Whole Grains, Enriched Breads and Cereals, Dairy, Leafy Green Vegetables
- Magnesium
Tofu, Pumpkin Seeds, Sunflower Seeds, Wheat Germ, Almonds
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Canada's Guidelines for
Healthy Eating
- Enjoy a VARIETY of foods.
- Emphasize cereals, breads, other grain products, vegetables and fruits.
- Choose lower-fat dairy products, leaner meats and foods prepared with little or no fat.
- Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating.
- Limit salt, alcohol and caffeine.
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