Eating Well for Stress

Management

Objectives
Discuss role and function of adrenal
glands in relation to stress
Nutritional and health promoting
strategies to manage stress and food
cravings
Identify specific foods that support
stress management
Stress reducing food tasting!

The Adrenal Glands

Stress
Inflammation
Blood Sugar
Fluid Balance

http://www.endocrinesurgery.net.au/adrenal/

http://www.vivajoyhealth.com/tag/stress/

http://gordanaj.com/adrenals-why-am-i-so-tired/

Balanced Blood Sugar

Balanced breakfast
Whole foods carbs
Small and frequent meals
Regular intervals

Mindful Eating
Recognize emotions
Slow down
Plan ahead

Mindful Eating: A Guide to Rediscovering a

Healthy and Joyful Relationship with Food
Jan Chozen Bays, MD
http://www.thecenterformindfuleating.org/Princi
ples-Mindful-Eating

Protein
Benefits
-Balancing blood sugar
-Reduces sugar cravings
-Improves energy levels
-Tissue
maintenance/repair

Sources::
-Lean meats: poultry
-Milk/Dairy Products
-Seafood
-Beans
-Legumes
-Nuts/Nut Butters
-Quinoa
-Brown Rice

Quality Fats
Benefits
-Balancing blood sugar
-Cell membrane integrity
-Neuron protection
-Anti-inflammatory
Sources
Fish
Seeds (flax, chia, pumpkin, etc)
Walnuts
Oils (olive, coconut, flax seed, etc.)
Avocado
Eggs

Benefits:
-Antioxidant
-Hormone synthesis
-Immune booster
Sources:
-Papaya
-Bell peppers
-Berries
-Oranges/citrus
-Broccoli
-Spinach
-Cantaloupe
-Kiwi

Vitamin C

Magnesium

Benefits:
-Modulates adrenal response
-Decreases anxiety
-Muscle relaxation
Sources:
Pumpkin seeds
Spinach
Swiss chard
Soy beans
Sesame Seeds
Quinoa
Black beans
Cashews
Sunflower Seeds
Navy Beans
Fish

B Vitamins
Benefits:
-Reduced
fatigue/improved energy
levels
-Improved metabolism
-Hormone production
-Improved mood
Sources:
B3: Niacin
Tuna
Chicken
Turkey
Crimini Mushrooms
Asparagus
Tomatoes
Bell Peppers
Sardines
Peanuts

B5:
Pantothenic
Acid
Broccoli
Asparagus
Eggs
Yogurt
Mushrooms
Cauliflower
Bell Pepper
avocado

http://drwillard.com/blog/2015/01/the-basics-of-vitamin-b/

B6: Pyridoxine
Brown Rice
Pistachios
Tuna
Salmon
Beef Liver
Lentils

Probiotics

Benefits:
-Improved vitamin/mineral absorption
-Improved energy
-Immune function
-Improved mood
Sources:
-Cultured yogurt
-Cultured sour cream
-Kimchi
-Sauerkraut
-Miso
-Tofu
-Pickled vegetables
-Kefir
-Kombucha

Adaptogens
Botanical Compounds which decrease cellular sensitivity to
stress
Ashwagandha
Rhodiola
Ginseng
Holy Basil
Astragalus
Sources
-Teas,
-Tinctures
-Supplements

Adaptogens
Adaptogens are chemical
compounds
Adaptogen are considered safe
when used appropriately with
the correct dosage
Two teabags is a therapeutic
dose
Extra caution to those with
autoimmune disease, blood
pressure issues, severe
depression, and pregnancy.

Lifestyle Factors

Sleep Hygiene

Avoid screens
Nurture sleeping environment
Early to bed, early to rise
Reduce/eliminate alcohol
Reduce/eliminate stimulants (coffee, tea, energy bev.)

Stress Management Techniques

Sleep
Light to moderate exercise
Meditation/Breathing exercises
Fresh air
Spend time with loved ones
Make time for fun

Summary
Support adrenal health by eating well
balanced meals high in vitamins and
minerals
Eat regularly-frequent meals and snacks
to balance blood sugar, especially
breakfast!
Compliment dietary measures with other
lifestyle factors such as sleep and stress
management