what stress and diet have in common wlti 2021

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What Stress and DietHave in Common

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WorkLife Training Institute © 2021

Question: What do weight and stress have in common?

Answer: Cortisol

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Objectives Learn what normal stress and chronic stress areThe effects chronic stress has on hormonesHow and why stress affects weightWhat nutrients are needed if you are “stressed out” Learn stress management strategies

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Normal Stress vs. Chronic Stress

“Normal Stress” – a psychological & physical reaction to a situation. These everyday stressors can be managed with healthy stress management behaviors.

Chronic Stress - a prolonged emotional pressure that goes on for a long period of time. Sometimes we feel as if we have no control over the situation. At this point our bodies react by increasing our stress hormone production.

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The Effects of Stress on the Body

Under stress, the heart pumps faster.

Stress hormones cause the blood vessels to constrict and divert more oxygen to the muscles, so you’ll have more strength to take action. But this also raises your blood pressure. As a result, frequent or chronic stress will make your heart work too hard for too long.

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Physical Signs of Stress

Unexplained exhaustionFeeling like you can’t get up in the morning Feeling overwhelmedHeadachesTense muscles, aches and painsInsomniaFrequent colds or infections Loss of sexual desire or ability

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Stress wreaks havoc on the gut – meaning your intestines and stomachThere is a connection to stress and digestive disorders such as IBS & IBDStress effects your immune systems responseStress increases likelihood of autoimmune diseaseIncrease the likelihood of GERD, gastritis and ulcerative colitis

Stress and Digestive System

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Adrenaline

Adrenaline is a stress hormone also known as epinephrineResponsible for the “flight or fight” reactionsIncreased production of adrenaline leads to many nutrients be depleted Acceleration of the heartbeat Greater tension in muscles Elevated blood pressure

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Increased appetite and food cravings Increased body fatDiminished muscle massDiminished bone density Increased anxiety & depressionImpaired immune functionIncreased PMS symptoms – water retention, and irritability

Cortisol

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What to Do About Stress?

q Get at least 7 hours of sleep q Eat a healthy diet

q Get regular exercise q Practice relaxation techniques such as yoga

q Take time for hobbies – reading, gardeningq Foster friendshipsq Seek professional counseling when needed

q Learn to relaxq Monitor your internal conversations

q Be able to identify sources of stress in your life

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“It’s not stress that kills us, it is our reaction to it.”

- Hans Selye

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Stress Contributes to:

Heart DiseaseHigh Blood PressureColitisAsthmaRheumatismSkin AllergiesSex problemsStrokesHardening of the Arteries

DiabetesFatigueInsomniaUlcersBreathing ProblemsMigrainesDepressionOvereatingKidney Disorders

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Nutrients for Stress

ü Magnesium ü L- Tyrosineü Vitamin Cü Vitamin Aü Fish Oils ü Eliminate caffeineü Avoid all processed foods and refined sugars

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Putting It All Together

ü Chronic stress increases hormone production.ü This causes a disruption in the hormonal system that changes

levels of nutrient needs and increase in cravings of carbohydrates and fatty foods increasing belly fat and weight gain.

ü Chronic stress is an underlying cause of cardiac issues, cancer and many inflammatory diseases.

ü Learning how to manage stress to avoid disruption in these hormones is essential.

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Natalie, a recently widowed mother of three children ages 5, 7 and 10, was working a full time job, getting the kids to school in the morning, shuffling them to activities and putting breakfast and dinner on the table day after day. With in a year she found she was putting on weight, her hair was falling out and nails were softer than they used to be and on top of that she was constipated.

Its highly likely Natalie was stressed – very stressed. She needed to be there for her kids and never had time for herself. What do you think she can incorporate into her day that would be relaxing and not add on to her to do list?

What is something Natalie can do to help her with daily activities with the kids?

Why do you think she is gaining weight?

What is the issue with her hair falling out and soft nails?

What do you think constipation has to do with her situation?

Case Study

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Additional Resources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2727271/http://www.apa.org/helpcenter/understanding-chronic-stress.aspxhttps://www.psychologytoday.com/us/blog/the-mindful-self-express/201308/

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2727271/

http://www.apa.org/helpcenter/understanding-chronic-stress.aspx

https://www.psychologytoday.com/us/blog/the-mindful-self-express/201308/

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Thank you for your time and attention!

Please note that the content and Power Point slide deck of What Does Stress and Weight Have in Common? is a proprietary document of The WorkLife Training Institute and cannot be copied or used in any way without expressed permission.

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what stress and diet have in common wlti 2021

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