Nutrition and

Stress
Coppin State University Helene
Fuld School of Nursing Family
Nurse Practitioner Program
Angela Long, RN, BSN

Definition of Stress
a

state of mental tension and worry

caused by problems in your life, work, etc.
something that causes strong feelings of
worry or anxiety

(http://www.merriam-webster.com/dictionary/stress,2014

Stress Can Hurt Womens

Health
1.

Reduced Sex Drive

Major life events that cause stress, like
starting a new job or moving to a new
city, may lower libido,
according to Dr. Irwin Goldstein, M.D.
This can occur when elevated levels of
cortisol
suppress the bodys natural sex hormon
es
.

Stress Can Hurt Womens

Health
Irregular

Periods
Acute and chronic stress can
fundamentally alter the body's hormone
balance, which can lead to missed, late
or irregular periods. Researchers have
also found that women in stressful jobs
are at a 50 percent higher risk for short
cycle length (less than 24 days) than
women who do not work in high-stress
positions.

Stress Can Hurt Womens

Health
Acne

Breakouts
Raised levels of cortisol in the body can
cause excess oil production that
contributes to the development of acne
breakouts. A 2003 study observed that
female college students experienced
more breakouts during exam periods
due to increased stress

Stress can hurt Womens

Health
Hair Loss
Significant emotional or psychological stress
can cause a physiological imbalance which
contributes to hair loss. Stress can disrupt
the life cycle of the hair, causing it to go
into its falling-out stage. While you may not
notice hair loss during or immediately
following a period of stress, the changes can
occur three to six months later

Stress can hurt Womens

Health
Poor

Digestion
Prolonged stress can greatly impact the
digestive system by
increasing stomach acid, causing
indigestion and discomfort, and in some
cases contributing to the development
of IBS and ulcers. Reducing stress is key
to maintaining a healthy digestive
system, according to womenshealth.gov

Stress Can Hurt Womens

Health
Depression
Women are twice as likely to experience
depression as men, and recent research has
looked to differing stress responses and
stress reactivity between the sexes to explain
this discrepancy. Elevated levels of cortisol
resulting from the chronic stress of a longterm, low grade job stress or the acute stress
of a difficult life event like death or divorce
can act as a trigger for depression.

Stress Can Hurt Womens

Health
Insomnia

Most of us know the feeling of tossing

and turning at night, thinking over the
events of the day or problems at work.
Unsurprisingly, stress is a
common cause of insomnia, which can
in turn lead to difficulty concentrating,
irritability and a lack of motivation

Stress Can Hurt Womens

Health
Weight Gain
Research has linked higher levels of
cortisol to a lower waist-to-hip ratio in
women (i.e. more weight around the belly
area), as well as a decreased metabolism.
High stress levels are also correlated with
increased appetite and sugar cravings,
which can lead to weight gain.

Stress Can Hurt Womens

Health
Decreased Fertility
While further research is needed to better clarify
the link between stress and fertility,
recent studies have found that women with high
levels of alpha-amylase, an enzyme linked to
stress, had a more difficult time getting
pregnant. Women with the highest concentration
of the enzyme during their menstrual cycle were
12 percent less likely to conceive than women
with the lowest concentration of alpha-amylase.

Stress can hurt Womens

Health
Increased Risk Of Heart Disease And Stroke
According to a 2012 study of over 22,000 women ,
women under high amounts of stress at work were
40 percent more likely to experience a cardiovascular
event (a heart attack or stroke) than women who
reported low levels of job-related stress. Strokes are
also more common among individuals with with
stressful lives and tightly-wound personalities.
(http://www.huffingtonpost.com/2013/01/30/health-effects-of-stress-women_n_2585625.html)

Foods That Reduce Stress

Blueberries
Besides having been identified as one of the
healthiest foods around, blueberries are very high in
vitamin C, which has been shown to give the body
added reserves to help it deal with high levels of
stress. Also, blueberries contain a high amount of
fiber, which helps regulate blood sugar levels. Blood
sugar levels that fluctuate too much are a major
contributor to stress for some people.

( http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KQipUsV )

Nutrition
Stress:
We all have it, and how we handle it can
make all the difference. Stress
management can be a powerful tool for
wellness, since too much stress is bad for
you. There are many strategies, and one
of them includes what you eat.

Nutrition
Foods

can help tame stress

in several ways. Comfort
foods, like a bowl of warm
oatmeal, boost levels of
serotonin, a calming brain
chemical. Other foods can
cut levels of cortisol and
adrenaline, stress hormones
that take a toll on the body
over time. A healthy diet can
help counter the impact of
stress by shoring up the
immune system and lowering
blood pressure.

Do you
know which
foods are
stress
busters?

Foods That Reduce Stress

Low fat or skim milk
Milk is very high in calcium and B vitamins, which
help to build your bones and protect nerve health. It
is also high in protein, and protein also helps blood
sugar to stay stabilized. Try mixing some milk, a
sweetener and some frozen blueberries in the
blender for a healthy pick-me-up that is super good
for you, and an excellent alternative to ice cream!

(http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KQrl1ni )

Foods That Reduce Stress

Oranges
Oranges are very rich in vitamin C. When you
are stressed, your body releases even more
free radicals than usual. Vitamin C helps to
keep the free radicals in check, and repairs
the body. Basically, it helps protect the body
from the cumulative effects of stress.

( http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KR2jFGv)

Foods That Reduce Stress

Brown

rice
All whole grains, including bulger wheat, quinoa,
oats and brown rice contain plenty of B vitamins
and also supply serotonin producing
carbohydrates that do not spike blood sugar
levels. They also contain plenty of healthy fiber.
(http://
www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KRBOr9w

Foods That Reduce Stress

Green vegetables
""Broccoli, kale, and other dark green vegetables
are powerhouses of vitamins that help replenish
our bodies in times of stress. Many vegetables also
contain potassium, which is good for our nerves
and can calm them. Also, when we eat a diet high
in vegetables, we do not feel weighed down by our
diet, and it is easier to get stress-reducing exercise
(http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KRPsU4W )

Foods That Reduce Stress

Dried apricots
These are rich in magnesium, which is a stressbuster. Some people even say that magnesium
helps reduce heart palpitations brought on by
stress. Magnesium is a natural muscle relaxant as
well. Apricots are also high in fiber and vitamin C.
Don't eat too many of them, though, because they
also contain quite a bit of fructose, a type of sugar.
( http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KS74cSe )

Foods That Reduce Stress

Turkey
Turkey contains an amino acid called L-Tryptophan. This
amino acid triggers the release of serotonin, which is a
feel-good brain chemical. This is the reason why many
people who eat turkey feel relaxed, or even tired, after
eating it. L-Tryptophan has a documented calming effect.
Chicken is also high in this amino acid. However, don't
eat them fried, or your body will be so busy digesting the
fats that you will miss out on the benefit of these foods!

( http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KSQIWD0)

Foods That Reduce Stress

Sweet potatoes
Sweet potatoes can be particularly stress reducing
because they can satisfy the urge we get for
carbohydrates and sweets when we are under a great
deal of stress. Instead of reaching for a donut, eat one
of these instead. They are packed full of betacarotene and other vitamins, and the fiber helps your
body to process the carbohydrates in a slow and
steady manner.
(http://www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KSdI5FM )

Foods That Reduce Stress

Water
While technically not a food, it is
important to have sufficient water intake,
as even a mild state of dehydration can
stress your entire body. Keep your nerves
steady by staying well hydrated.
(http://
www.essortment.com/10-foods-reduce-stress-16061.html#ixzz38KSpLHBY)

MASSAGE
THERAPY FOR
STRESS
MANAGEMENT
Stella O. Akpuaka
Korlu Kuyon
Christiana Ikome

Benefits of Massage
Few

sensual experiences rival a full-body massage for

pleasure and stress relief

Word

on the health benefits of massage therapy for

stress relief has spread.

In 2006, 39 million Americans -- one in six adults -- had

at least one massage, according to a nationwide survey
by the American Massage Therapy Association (AMTA).

Massage
You

boost your energy and increase concentration.

can also get massage at night to relax and get a

good night's sleep.

Massage Therapy to Relieve

Tired Eyes
Close

your eyes. Place

your thumbs under your
eyebrows, starting at the
inside corner of each eye
socket. Press and gently
move the thumbs in tiny
circles, working slowly
towards the outsides of
your eyebrows and
continuing this
movement all around
your eyes, ending back
at the bridge of your
nose.

Massage
Therapy
to Ease Headaches and Tension
by placing
your

Start

thumbs on your cheekbones

close to your ears, and use
your fingertips to gently
apply pressure and rub the
temples (the soft spot
between the corner of your
eye and your ear).
Using very firm pressure
and a tiny circular motion,
gradually move your fingers
up along your hairline until
they meet in the middle of
your forehead, massaging
your entire forehead and
scalp as you inch along.

Massage Therapy to Relax the Hands

Stretch

your hands and

fingers out. Rub each finger
from the base to the tip,
gently pulling and twisting
each finger as you go.
Squeeze the fleshy part of
your palm between your
right thumb and index
finger, moving from your
wrist to the base of your
thumb.
Massaging the hands is
not only great for the
hands but can help to
relieve headaches as well

Massage Therapy to Relieve Neck Tension

While you are sitting mold

your hands over your
shoulders. Exhale, letting your
head drop back as you slowly
squeezes your fingers towards
your palms, gliding up the
muscles of your back and
shoulders towards your neck.

Place both hands on the

back of your head, interlacing
the fingers. Drop your head
forward and allow the weight
of your elbows to pull your
head gently down, stretching
the muscles of your neck and
those that run down your
back.

Massage Therapy to Loosen

Tight Shoulders

Massage Therapy to Release the Lower Back