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Help Fight Stress with Proper Nutrition In a poll conducted by the American Psychological Association, 32% of Americans report that they regularly experience extreme levels of stress and 48% say their stress levels have increased over the past 5 years. This poll also found that the top two stressors were work and money, respectively. Chronic stress can have many negative implications on our health, which are diet related. Discussed below are some of the unhealthy eating behaviors caused by stress that can have negative implications, one of which being weight gain. If a person’s gradual weight gain leads to overweightness or obesity, they are at increased risk for diabetes, heart disease, and certain types of cancers, high blood pressure, gallstones, and breathing problems, such as sleep apnea. This newsletter will discuss not only ways stress can negatively impact diet and your health, but also how diet can potentially improve stress levels. Stress Can Lead to Unhealthy Behaviors: Drinking too much caffeine: When “burning the candle at both ends”, people often find themselves using caffeinated beverages, such as coffee or sodas, to jump-start themselves in the morning. What may start off as a tasty latte-on the gomay end up causing a pattern of all day coffee consumption. Caffeine, in coffee and other products, is a stimulant. Although when you drink coffee you feel more awake, too much can give you the jitters which can lead to even more stress. For many, caffeine is the perfect solution for a burst of energy throughout the day. In an effort to combat feeling tired, caffeine gives people increased energy that they wouldn’t otherwise have. Caffeine affects everyone differently, but in moderate amounts (200300 milligrams (mg) per day); it isn’t likely to cause very much harm for the average person. When caffeine intake exceeds 500 mg per day, people may start to experience problems sleeping, which in-turn may cause stress or a weakened immune system. One cup of coffee can contain anywhere from 95-200 mg of caffeine. So anywhere from 2 ½ to 5 cups of coffee per day could exceed 500 mg of caffeine. Tip: Cut in half, or back off on your coffee or cola consumption by choosing water or decaf, especially by noon. Because of the way caffeine works in your body, the effects may kick in unexpectedly while still at work, or interfere with your sleep at night if you continue to ingest it through the evening hours and during dinner time. Eating Unhealthy Foods, Especially High Calorie Fast Foods: Eating is a common response to stress. When we feel stressed, we are more likely to grab for our favorite high calorie comfort foods. Think about it, how often have you turned to your favorite gallon of ice cream or bag of potato chips after a long stressful day? These days people eat less meals at home than in generations past. It is easier to go to a fast food drive- thru, food court in a shopping mall, or restaurant. Unfortunately this is often unhealthy and gets expensive. Tip: Focus on getting healthier foods in the home. Try planning a menu of healthy meals and snacks for the week. Make a list and shop for everything once a week. This way you won’t have to stress over what to eat each night. This also helps you to eat at home more often while having a balanced diet. December 2012/January-February 2013 Skipping Meals: Overly stressed people tend to skip meals. Have you ever found yourself rushing out of the house without a healthy breakfast to get to school or work on time? Have hunger pains grabbed you in the late afternoon because you didn’t eat enough in the morning? Tip: Avoid skipping meals by grabbing a hard-boiled egg, yogurt, fiber bar, or instant breakfast drinks on your way out- the- door. This will help you maintain stable blood sugar levels and effective functioning during your busy morning. Mindless Munching: Stress makes us prone to emotional eating. We eat when we aren’t hungry or reach for foods that are “bad” for us. When was the last time you found yourself mindlessly snacking on junk food, or eating when you weren’t hungry, because you were stressed? Tip: Eliminate most of the “bad” foods around you. It’s easier to avoid unhealthy (fatty, sugary) foods if you don’t have them in your home or on your desk. Go through your kitchen and eliminate anything your body can’t use in a healthy way. Then you’ll be forced to munch on healthier foods. Not Staying Hydrated: With our busy schedules and lives, it’s easy to put off or maybe even forget to drink your water. In fact, a good portion of Americans drink no water, but rely on getting it from soda or coffee. Did you get a full eight glasses today, or even half this amount? Fad/Crash Diets: Due to weight gain from stress eating, some people intentionally restrict their intake, eating less than they need, or try dangerous fad diets to lose excess weight rapidly. A red flag should arise if diets aren’t balanced with fruits, vegetables, proteins, and carbohydrates. Even if they look attractive for a short term fix, they can often be very unhealthy in the long run. Tip: Think twice about fad and/or crash diets. Popular diets offer quick fixes but at what cost? Common sense approaches such as portion control, healthier food choices, and regular physical activity as timetested standards for long term weight management success. Somehow, getting back–to-basics doesn’t sound so bad. Effects of Unhealthy Behaviors caused by Stress: Decreased Immune Function A decline in one’s immune function can either be caused by stress itself, a poorly balanced diet, or a combination of both. Eating an unbalanced diet may result in a lack of vitamins A, E and C, along with zinc, copper, iron and selenium. All of these vitamins and minerals help to keep our immune system strong and functioning properly. Loss of Sleep Stress can also cause people to lose sleep and feel tired. As discussed earlier, it is strongly encouraged not to drink too much caffeine to help keep you alert and awake during the day. This may lead to an unending circle of lack of sleep and more caffeine intake. The Bottom Line Tip: Tote a water bottle for an easy hydration resolution. You’ll be adding water to your system, rather than taking water away from it. Did you know that when drinking caffeinated beverages such as coffee or cola, it drains your system of water? So think of this as un-drinking water! Whether one or all of these factors are an issue for you, even changing just one or two of these habits could have a significant impact on your stress level and/or nutritional status. We invite you to take a moment and figure out how to not let stress take its toll on your life and make a few simple changes. Need a Dietitian? Registered Dietitians are here to help you with your nutrition questions. To make an appointment call 412.692.4497 (Oakland location) or 412.623.2421 (Shadyside location). December 2012/January, February 2013