Stress and Nutrition

Learn all about the relationship between the foods you eat and the stress you feel!

[bean27j]

Freshman 15 Anyone?

According to an article on MailOnline, the average first year student at a university gains between 14 and 28 pounds.  Apparently the freshman 15 is real!  Not only that, but the survey conducted found that a portion of these students will gain up to 70 pounds by the time they graduate.  The survey asked the tops reasons why students believe that this is the case.  The number one answer was stress.

This makes sense because of the effects of stress, both physical and psychological.  When under large amounts of stress, many people resort to eating unhealthy foods as a way to make themselves feel better.  Caffeine and alcohol are also common ways to "self medicate."  Given that most first year students will live on campus, they are also most likely subject to whatever their dorm cafeteria has to offer.  While many campuses do offer a variety of healthy foods, a select few will opt for a salad and water when they are facing a stressful week.

To avoid giving in the temptations when stress hits, the counseling services at Virginia Commonwealth University offer a few helpful tips.  One is to eat breakfast.  It's not called the most important meal of the day for nothing.  Starting out the day with a healthy meal will give you energy to face the stressors of the day.  Also, cut back on caffeine and try drinking more water.  Water can help to keep you feeling fuller longer and avoiding less healthy foods and beverages.  Finally, if you feel the need to snack, reach for healthy crunchy foods such as carrots or almonds.  These will give your body the nutrients it needs, while also curbing your craving better than a cookie would have.  

I have also said multiple times that exercise is a great way to put a damper on stress.  Exercising releases neurotransmitters in the brain that will help you feel more relaxed and generally in a better mood.  When I feel a stress craving coming, I'll go for a walk or a run first and then decide whether I'm really hungry or not.  More often than not, it was the stress telling me to eat, and not my stomach.  Try these tricks and more during finals week and see if your stress levels decline!

http://www.dailymail.co.uk/health/article-2438649/The-average-student-gains-STONE-year-university--main-reason-freshers-flab-stress.html

http://www.students.vcu.edu/counseling/DOCS/13Nutrition-Stress.pdf

[aknutr351-deactivated20150106]

Around this time of year cranberries are most often seen as sauce with turkey, this is despite maintaining their reputation for being used as a healthy drink. With it’s many health benefits, cranberries play a very key role in our overall good condition. However, because the typical way these...

[bean27j]

I have only ever heard of using cranberries for UTIs so it's very interesting that they have so many more benefits that this!  Also, the spritzer is a great idea.  I have never tried fresh cranberries, only craisins.  Do these have the same health benefits as long as they are low in sugar or unsweetened?  If so, they may be a great thing to add to oatmeal cookies for a healthier holiday snack!

[bean27j]

Food: Increasing or Decreasing Holiday Stress

We have established that what we put into our bodies can significantly impact our stress levels.  As we head into the holiday season, and experience the heightened stress levels that it is sure to bring, it's important to consider what we put into our mouths instead of mindlessly eating. 

As Thanksgiving is just a few days away, make a commitment to yourself not to overindulge in that wonderful feast!  Moderation is definitely key, especially since we obviously want to try everything on the table.  Stick to small portions for the first go around and consider whether or not you are actually still hungry before diving in for seconds.  Overeating can just add to the holiday stress.  It causes one to feel sluggish and down, especially if they are trying to control their weight.

Holiday baking also adds to the joy of the season!  Decorating Christmas cookies can definitely bring happiness, however make sure to moderate intake of these as well.  High fat and sugar diets are consistent with high stress levels.  Consider making oatmeal cookies instead of sugar cookies and give lots away!  It will bring joy to others, while saving you the temptation of eating them all yourself.

Finally, stay active throughout the holidays.  There are plenty of fun ways to get outside and get some exercise during the winter.  Try skiing, sledding, or ice skating.  While it may not look ideal now, we all know the snow must be on its way! 

Check out this link for additional tips to reduce holiday stress, as well as some healthy recipes to try.  Happy holidays!!

http://www.nchpad.org/419/2245/Nutrition~Spotlight~~Reduce~Holiday~Stress~Through~Nutritional~Choices

[aknutr351-deactivated20150106]

Visually, it can be difficult to tell the difference between types of salt. However, after spending any time in the spice section of the grocery store, it is clear there is a wide variety to choose from. Though it may come as a surprise, there are many health benefits to incorporating sea salt...

[bean27j]

I found this to be very interesting because we are often told that sodium is one thing we should avoid.  However, it does make sense that natural sea salt would have more health benefits than iodized salt.  I was especially surprised that it can benefit heart health!  There are so many different salts out there, like Himalayan salt and truffle salt, and I wonder if these also have similar benefits.  Sea salt also seems to be much more flavorful.  I've tried substituting regular iodized salt into recipes that call for sea salt and it's not even close to the same!

[bonniebillingsley]

Food allergies account for 20% of the itching and scratching in dogs. We do not know much about this complicated antibody response, but we know there are no correlations between dog breeds, age, sex, or spaying/neutering, and food allergies.

Food Allergy or Intolerance?

A food allergy...

[bean27j]

I wonder how often food allergies are diagnosed in dogs? It seems like it would be hard to rule out all of those other possibilities that you mentioned so I wonder if this is actually more common than we think.  I know my dog has experienced some of these symptoms, and we've changed his dog food a couple of times, but it's interesting to think about a dog taking a food allergy test too.  Thanks for sharing!

[bean27j]

What About Energy Drinks?

It seems we've all heard about the downsides of drinking too much coffee and the side-effects that it entails.  While some have a higher tolerance for caffeine and can consume multiple cups of coffee without any negative side-effects, this tolerance also leads to the need to drink more caffeine to get that "awake" feeling that we associate with the morning cup of jo.  I've already touched on the fact that caffeine exacerbates stress levels for most, and I'm sure many people are trying to cut back on the coffee simply because of all the information out there that tells us it's not the best.  However, people often want an alternative when they decide to cut back or quit on one thing. 

Energy drinks seem to be what people turn to instead of coffee.  They provide the same energy boost, but are even advertised to have longer lasting effects without the crash followed by a cup of coffee (see five hour energy's advertisement).

This advertisement even leads one to believe that the energy from this shot is provided by healthier alternatives, such as b-vitamins.  While these do in fact provide energy for your body, and may be present in energy shots or drinks, caffeine is still more than likely the primary energizer in your "caffeine" alternative. 

An article published by USA Today also states that stress or anxiety can even be a side-effect of additives in many energy drinks, such as ginseng and taurine.  While many students do not consume energy drinks as a way to directly lessen stress, they also may not realize that the drink may be making their stress worse.  This can be further amplified by the fact that students are most likely consuming the energy drink or shot because they didn't get enough sleep and are tired from the day, yet need the energy to continue studying.  It's a vicious cycle that many college students face.  

Furthermore, many energy drinks contain high amounts of sugar.  Refined sugars also contribute to stress in high doses.  Thus, energy drinks hit us with a double whammy when it comes to consuming them during times of stress.  Yet many unsuspecting college students are hit with this combination on a weekly basis.

So instead of reaching for an energy drink, the Badger Herald suggests healthier alternatives, such as vitamin B-12, exercising, eating a healthy breakfast, and getting more sleep.  These are natural ways to boost your energy on a daily basis, and feel better in general.  For full articles relating energy drink consumption to stress, see below.

http://college.usatoday.com/2014/08/29/creating-a-monster-energy-drinks-can-increase-stress-anxiety-and-insomnia/

http://badgerherald.com/oped/2014/04/29/coping-caffeine-finals-week-detrimental-br/#.VGFWI8p0zug  

[bean27j]

Curb the Cravings

Among other things, stress often leads to food cravings.  After all, sweets and high fat foods are called "comfort" foods for a reason.  Here are a few ways to avoid giving in to those cravings when you feel them coming:

1. Avoid triggers: It makes sense that we crave what we know we like.  During stressful times, this often means sweets like cookies or ice cream.  If we make it a habit to avoid eating these types of foods even when we aren't craving them, eventually our cravings will turn to the more healthier things we eat, like fruits or nuts.

2. Speaking of nuts... Eating a snack such as a small handful of almonds or peanuts can satisfy hunger for longer than a cookie, hopefully leading to less cravings in general.  It has been suggested to also drink 2 glasses of water before eating the nuts, causing you to feel more full.

3. Relax: Since the stress itself may be what is causing the cravings, try to stop them at their source.  Instead of focusing on what you're craving, focus on why you're craving it.  Reduce your stress in other ways, such as yoga, meditation, or even exercise.

                          4. Do something else: A doctor at the Baylor College of Medicine says that cravings only last for about 10 minutes.  So instead of heading to the kitchen, take a walk instead.  Or distract yourself with music or a phone call.  If you can focus your attention elsewhere for 10 minutes, you won't even remember what you were craving.

Finally, if you feel you absolutely must eat, try a healthier option, such as fruits.  These can satisfy your need for something sweet, while still providing nutrients for your body. These suggestions, as well as 6 more ideas to stop cravings can be found at

http://www.rd.com/health/healthy-eating/10-ways-to-control-your-cravings/

[tappling72]

There used to be a time when everyone was a gardener and grew their own food. Sadly, this is no longer the case. Many of us don’t have the time, knowledge, or space for a garden anymore. One unfortunate side effect of this is that most people completely rely on purchased food. For people who have...

[bean27j]

Gardens for low income households are a great idea! I love the point that you made about how children will be more likely to eat vegetables if they help to grow them. We had a garden growing up and I loved finally getting to pick the vegetables when they were ready and eating them right away, so I can relate to that. Good point!

[bean27j]

Why Stress Lead to Eating

In an article published by Harvard Medical School, the reasons why stress causes us to turn to food are discussed.  The main reason we eat when we are under stress is because of the stress hormone cortisol.  This hormone leads to an increase in appetite, and when we are under stress, the first instinct is to turn to fattening or sugary foods.  These are known as comfort foods and while they may help you feel better initially, they will eventually leave you feeling guilty and possibly worse than before.  Instead, try turning to naturally stress relieving foods, such as herbal teas or fruits such as blueberries or avocados. 

Interestingly, cortisol is only released during long term stress.  Epinephrine is released during short term stress, which decreases appetite.  This "fight or flight" response can actually be energizing and motivating.  If we can deal with a stressor during this short-term response by the body, we can avoid cortisol and stress eating altogether.

Finally, the article mentions a gender difference with regards to stress and eating or overeating.  It states that during long periods of stress, women are more likely than men to turn to food for comfort.  Men are more likely to turn to alcohol or smoking.  Whatever the cause for long term stress, turning to comfort foods is definitely not the solution!  For the full article, please visit http://www.health.harvard.edu/newsletters/harvard_mental_health_letter/2012/february/why-stress-causes-people-to-overeat

[bonniebillingsley]

Did anyone know that the Centers for Disease Control and Prevention (CDC) published food allergy guidelines for schools in October 2013? This is news to me! Of course the guidelines are merely recommendations, and it is not mandatory for school districts to abide by this model. The idea is to make...

[bean27j]

I'm glad that the CDC published those.  I didn't know that they had recommendations regarding this issue, but it's nice to see that they do because I think that food allergies are something that school employees should be more aware of and prepared for in case of emergency.  It would be nice of allergen free options were provided in school lunchrooms for those who have allergies so that they do feel more included and are also safer eating school food.

[aknutr351-deactivated20150106]

Tummy troubles come in all varieties… Whether it’s nausea, vomiting or just fighting off a stomach bug, they all have discomfort in common. The traditional cure is to wait it out, however, there are edible options to help ease the pain and make the waiting period just a little bit easier. A...

[bean27j]

I've never heard of the BRAT diet.  Like you mentioned, I've always gone with saltines or nothing.  It's good to know that there are other options out there, especially when food doesn't sound good.  Applesauce did surprise me because it's not something that I would have originally considered eating if I had the flu.  I didn't realize that something a little sweet like that is also easily digested.  Thanks for sharing!

[itstaishabell-blog]

My search to find fast food under the microscope only came up with the McDonalds chicken nugget under one, which I feel most of us have probably heard of or seen by now. There are “mysterious” fibers, red blobs (thought to be an additive to make it look more like the color of chicken), no similar...

[bean27j]

This is actually a little bit scary to know that that is what's in the kids meals that I used to eat from McDonald's. Algae in a chicken nugget..? And I was always told that those mysterious spots were just part of the meat and just to eat it. It seems to me like there should be regulations against this sort of thing, or that they should at least be required to post the "meat" composition in plain sight if that is what we are actually eating. Do you know if there are any regulations regarding this issue?

~Cortney

[bean27j]

Caffeine Got You Down?

College life and caffeine seem to go hand in hand in today’s university life.  Students are constantly trying to keep up with homework, labs, and exams while still trying to maintain some semblance of a personal life.  Because of this, as work piles up, students tend to sleep less and consume more coffee and energy drinks as a way to keep themselves going.  However, could that caffeine, which seems like a no-brainer at the time, actually be compounding the amount of stress that someone feels?  A study conducted at Duke University Medical School suggests that this may be the case.  They followed habitual coffee drinkers and took physiological measurements from them, both when they had consumed a designated amount of caffeine, as well as when they were given a placebo.  They found that caffeine increased both blood pressure and heart rate.

                                     This can have serious affects if someone is under stress when they consume caffeine.  The stress response causes heart rate to rise as well, meaning that caffeine will only compound that response and make someone feel even more stressed than they really are.  Basically, when a student is cramming for an exam and drinking coffee at the same time to stay awake and alert, they may experience a stress response that is twice that of the stress from the exam itself.  That said, there doesn’t seem to be anything wrong with grabbing a cup of coffee every now and then, and warm drinks can actually have a soothing effect.  Just don’t expect consuming significant amounts of caffeine to lower your stress levels.  A better option when feeling the stress would be to fix yourself a nice cup of warm milk or tea.  These are drinks that will lower your stress levels both because they are warm, and also because they contain nutrients that naturally lower the stress hormone cortisol (for example, the calcium in milk).  So next time you are feeling a little stress, think twice before buying that double shot latte and instead opt for a healthier, more relaxing alternative.    

Reference:

Duke Medicine News and Communications. “Caffeine’s Effects are Long-Lasting and Compound Stress.” Duke Medicine. 3 Nov. 2004.

[bonniebillingsley]

Have you considered WHY allergies are increasing nationally (and globally)? Our grandparents didn’t have allergies, so why do we? A popular theory is called The Hygiene Hypothesis. This idea basically blames our weak immune systems (susceptibility to allergens) on our clean environments, urban...

[bean27j]

Thanks for posting this Bonnie!  I found it really interesting that food allergies may actually be due to us not being exposed to enough in general.  The Hygiene Hypothesis was interesting because I've heard something similar to that applied to illness increasing, but not to food allergies.  I just recently began experiencing lactose intolerance and found it a little strange that this happened at the age of 20 and not earlier, so I wonder if any of those reasons could be why..?

[bean27j]

Eating to Relieve Stress

Are you a stress eater?  One of those people who gets stressed out and just sits down and eats a pint of ice cream before you feel better?  Well then I have great news for you!  There are foods that are not only healthier for you, but have been shown to lower stress levels and help you feel more energized to take on the day.  For example, an article on WebMD says that comfort foods, such as oatmeal, have been shown to raise levels of serotonin in the brain.  This is a neurotransmitter that has a calming effect, meaning that you will feel less stress.  At the same time, eating a bowl of nice warm oatmeal is much healthier than that ice cream and you won’t have to feel guilty about it later on.  Another guilt free snack is an orange.  Feeling high levels of stress can lead to a lowered immune system and a greater chance of getting sick, which we all know does not help to lower stress.  Oranges are high in vitamin C, which will boost the immune system.  They have also been shown to decrease levels of cortisol, a stress hormone.  Further, oranges are sweet, meaning that they can satisfy that need to eat something sugary when stress sets in.

If you are feeling stressed out, but not in the mood for a snack or meal, try drinking some tea. WebMD reports that those who drank four cups of black tea a day reported feeling more relaxed than those who didn’t.  Four cups may seem like a lot, but even drinking one cup following a stressful event may help you to relax.  Also, there may be some truth behind that age old remedy of drinking a warm glass of milk before bed.  It has been shown that calcium can help ease levels of anxiety.  Not a fan of plain white milk?  Try adding a swirl of chocolate syrup to your milk before you heat it up.  It may provide just the right touch of sweetness to this relaxing snack.  For further information about these stress-relieving snacks, as well as more suggestions of what to eat when stress sets in, click on the link below!

http://www.webmd.com/diet/ss/slideshow-diet-for-stress-management