1. Effects of stress on our eating habits!
Stress and Nutrition
Effects of stress on our eating habits!

2. Do you find yourself:
Eating food high in fat, sugar and salt when you are stressed?
Drinking too much coffee or too many soft drinks?
Skipping meals or not eating enough?
Mindlessly eating when you are not hungry?
Eating fast food on the go?
Trying dangerous fad diets to make up for poor eating habits?
If do you could be prone to emotional eating?

3. Stress can lead to: Headaches Backaches Insomnia Irritability
Weakened Immune System
Risk for hypertension of high blood pressure

4. Stress and Nutrition Stress has two effects on eating:
1. Moderate stress can cause people to engage in emotional eating
2. Severe stress can cause the
appetite to shut down
Healthy eating is so important during stressful times.

5. Unhealthy Habits due to stress can lead to:
Blood sugar imbalances caused by not eating enough food or too many carbohydrates and not enough protein can lead to blood sugar fluctuations which cause mood swings, fatigue, poor concentration and health problems
Caffeine side effects: too much caffeine can lead to poor concentration and sleep disturbances
Poor nutrition can lead to lowered immunity.

6. Some studies show a correlation between stress and
Reducing nutrient absorption
Increasing nutrient excretion
Altering use of nutrients

7. Four neurotransmitters in the brain:
Serotonin
Dopamine
Norepinephrine
Acetylcholine
The levels and activity of these compounds are sensitive to dietary composition and pattern

8. Serotonin Low serotonin causes food cravings
Manufacturing of serotonin is food dependent
Manufactured in brain from amino acid (chains of these make up proteins) tryptophan
High protein lowers tryptophan and carbohydrate rich foods increase trytophan
Tryptophan is converted to serotonin which produces an overall calming effect and drowsiness

9. Dopamine and Norepinephrine
Manufactured from the amino acid tyrosine
Low levels associated with depression and inability to deal with stress
For these neurotransmitters to be high, serotonin must be low

10. Acetylcholine Associated with memory and cognitive ability
Produced by food

11. To Eat or Not to Eat
During stress some people eat more, others eat less and still others turn to drugs and alcohol.
All of the above can lead to imbalance of neurotransmitters resulting in a body and mind that functions poorly
Coping with stress by consuming fewer calories leads to lowered thinking ability
Overeating can cause drowsiness and impeded nutrient transport into the brain.

12. Some studies show that:
Stress affects our absorption of certain vitamins and minerals
Magnesium is particularly susceptible to loss during stress and low levels of this mineral is shown to lead to stress-related depression and irritability.
Mild deficiencies of niacin can lead to depression

13. Research shows eating patterns can be altered by stress:
In one study 67% showed a change in appetite during stress and of those, the majority experienced an increase in appetite.
In this same study males were less likely to report a change in appetite due to stress than females
In another study of adolescents, it was found that greater stress led to fatty food increase and decrease of fruits and vegetables, as well as more snacking and less chance of eating breakfast
In a study that focused on college students eating habits and stress, the majority of students reported overeating with stress

14. What can you do? Use stress coping exercises Reduce stress
Keep a food log noting food ate and reason for eating the food to determine if your food habits are linked to levels of stress and changes in emotions