STRESS AND NUTRITION


CONTROLLABLE VS. UNCONTROLLABLE STRESS

 1. Controllable stress refers to stress that arises when the stressor can be anticipated. For humans, this is a stress that can be perceived as a ‘challenge’ — a demanding but controllable situation, or one in which the person feels that they have adequate resources to cope with the stress response. This stress response is primarily associated with the sympathetic nervous system and release of adrenaline.

2. Uncontrollable stress refers to stress that arises when a person does not feel that they have the resources to cope with the stressor and subsequent stress response. This type of stress often involves feelings of defeat, fear, public embarrassment, or failure. With this type of stress, the neural stress response specifically activates the HPA axis and releases cortisol, which can stimulate hunger and feeding. Carbohydrate-rich and fatty foods, often called “comfort foods” appear to reduce anxiety by stimulating the hormonal reward system, thereby reducing the feeling of stress. However, if stress becomes chronic and eating is learned to be an effective coping behavior, these comfort foods may appear to be addictive.

UNDERSTANDING THE EFFECTS OF FOOD ON THE BODY

Different foods affect our bodies in different ways. Review the table below to learn more.

 
FIBER

Dietary fiber is the term used for several materials that make up the parts of plants your body can't digest. Fiber can be either soluble or insoluble. When eaten on a regular basis as part of a low-fat, low-cholesterol diet, soluble fiber has been shown to help lower blood cholesterol. Insoluble fiber is an important aid in normal bowel function.

Soluble fiber: oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries, and apple pulp

Insoluble fiber: whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, and many other grains, as well as cabbage, beets, carrots, brussel sprouts, turnips, cauliflower, and apple skin

 
Carbohydrates

The body uses carbohydrates mainly for energy and it can get them from many sources, some healthier than others. The best grain sources of carbohydrates are whole grains because the body can’t digest them as quickly as it can highly processed carbohydrates, which keeps blood sugar and insulin levels from rising, then falling, too quickly. Better control of blood sugar and insulin can keep hunger at bay and prevent the development of type 2 diabetes and heart disease.

Healthier carbs: beans, vegetables, fruit, oatmeal, whole wheat bread, and brown rice

Less healthy carbs: sodas, sweets, white flour

 
Fats

There are three kinds of fats in the foods we eat: saturated, polyunsaturated, and monounsaturated fatty acids. Most foods contain all three types of fat, but in varying amounts. Saturated fats raise blood cholesterol, which increases for coronary heart disease and heart attack. Polyunsaturated and monounsaturated fatty acids, by contrast, may help lower blood cholesterol level when used in place of saturated fats.             

Saturated fat: Meats, fish, egg yolks, whole milk, cream, cheeses, butter, lard

Polyunsaturated fat: sesame, soy, corn and sunflower seed oils, and nuts and seeds

Monounsaturated fat: avocados olive and peanut oils

 
Cholesterol

Cholesterol is a soft, waxy substance in the bloodstream and in all our body's cells. Cholesterol is an important part of a healthy body because it's used to form cell membranes, some hormones, and other needed tissues. But a high level of cholesterol in the blood is a major risk factor for coronary heart disease, which leads to heart attack. We gain cholesterol in two ways, either biologically or environmentally. 

Biological sources: The body, mainly the liver, produces varying amounts of cholesterol, usually about 1,000 milligrams a day. This amount is purely biological and is influenced by genetic factors.

Environmental sources: 400-500 mg (or more) can come directly from foods, especially animal products that contain saturated fats.

 

In addition to the nutritional components described above, intake of substances can have a notable impact on bodily function.

Caffeine has many metabolic effects, including stimulation of the central nervous system, release of free fatty acids from adipose tissue, and changes in kidney function that can reduce body water and lead to dehydration. Caffeine is present in beverages including coffee, tea, soft drinks, and chocolate, as well as over the counter medications. Evidence linking caffeine consumption to coronary heart disease is conflicting, but moderate coffee consumption doesn't seem to be harmful. As always, check with your physician for their recommendations on caffeine consumption.

Alcohol, when used in excess, can raise the levels of some kinds of fats in the blood, increase blood pressure (hypertension), and cause heart failure. Increased intake of alcohol is also linked to high blood pressure, obesity, stroke, breast cancer, suicide, and accidents. If you drink, it's best to consult with your doctor for advice on consuming alcohol in moderation.

MODIFYING EATING HABITS

Even with an improved understanding of how different types of foods impact our bodies, incorporating changes into our diet can feel overwhelming. It is a challenge to break old habits! A habit is an automatic pattern we develop to meet our needs. Psychologists estimate that it takes about 30 to 50 days of repetitively doing something before we are conditioned to do it, which means that we have a certain built-in circuit in our brain that causes us to consistently act in a certain way in response to a certain stimulus.

Habits are all about choices. Choosing to consistently eat in a way that nourishes our bodies will help us build a habit of healthy eating. It’s also true that old eating habits formed for a reason, typically to fulfill a certain need, such as to bring pleasure or alleviate pain. When you’re in a good mood, do you notice that it is easier to plan out a healthy meal? When you experience a stress trigger or have a long day, do you notice that you want to reach for a treat? While there is nothing wrong with rewarding ourselves with that candy bar after a long day, the ability to notice the relationship between stress and nutrition in our lives is important for catching patterns of behavior before they turn into unhealthy habits. It’s also common for unhealthy habits to already be a part of our lives. To change those habits, it is first important to understand why the habit was formed in the first place and, second, to find a healthier, long-term way to meet that need.