Correlation between Stress and Nutrition - Assignment Example

Stress and Nutrition Stress and Nutrition Introduction Stress is defined by the Stress Management Society and Bodychef (n.d) as the"After effects of a person failing to respond properly to an event that has occurred in their life, whether physical or emotional" (p. 4). The word stress is a universal term used all over the world every time people are faced by difficulties addressing specific issues in their lives. For instance, people find it difficult to cope with the death of a friend of a family member and can refer to their difficulty in dealing with the situation as stress. A huge percent of individuals have experienced stress in their lives. In fact, Statistics from the American Institute of Stress cited by Seaward (2013) shows that approximately 43 percent of grown-ups experience unpleasant consequences in terms of their health owing to stress. This paper explicates the relationship between stress and nutrition. You are what you eat The phrase You are what you eat is a common slogan today. In laymans terms, this phrase denotes the fact that the health status of human beings is directly related to the quantity and quality of food they consume. In other words, consumption of insufficient amounts of food and of poor quality can affect the health of an individual. In reference to stress, food can either cause stress or can therapeutically alleviate and prevent stress from the body (Bargir, 2013). How dieting can lead to stress Obesity and overweight as explicated by Tomiyama et-al (2010) is a common problem particularly in developed countries such as the US. To support this postulation, Tomiyama et-al (2010) notes that approximately one-third of adult individuals in the US are struggling with obesity. Due to the health effects associated with overweight and obesity, a great proportion of these individuals are continuously trying to lose weight. A common trend to achieving this is depriving the body sufficient amounts of food in an effort to reduce caloric intake. Tomiyama et-al (2010) argues that withdrawal from a diet educes depressing feelings or sentiments. Subsequently, feelings of hopelessness, decreased levels of confidence, and a bad temper may also arise, and these are common indicators of stress. Withdrawal from a regular diet also elevates the production of a stress hormone referred to as cortisol in the body (Tomiyama et-al, 2010). Effects of stress on nutrition Though there are issues relating to nutrition that can elevate stress levels, stress itself can conversely affect nutrition. The Stress Management Society and Bodychef (n.d) assert that stress can lead to poor food consumption practices. For instance, incidences of stress are rampant in workplaces in the modern world. Many people today are increasingly working long hours and, as a result, end up elevating their stress levels (Seaward, 2013b). A stressed and exhausted individual as posited by Seaward (2013b) is more likely to purchase fast foods or food from restaurants with high fat and sugar levels. A less stressed individual is on the other hand likely to prepare a healthy meal at home in comparison with highly stressed individual. The Stress Management Society and Bodychef (n.d) also argues that stress creates a longing for fatty and sugary foods leading to additional health problems such as diabetes and heart disease. The body responds to stress by creating the urge to consume food, a premise referred to as a quick fix (Seaward, 2013a). There are many functions of foods to the body. Seaward (2013a) brings out the fact that "Food serves as a pacifier to calm nerves; as such, eating is not only a means for physical survival, but also is considered a popular relaxation technique" (p. 528). The hormone responsible for the feelings of relaxation in the body is referred to as serotonin (Seaward, 2013a). The urge to consume fatty and sugary foods when under stress is a coping mechanism for the body to ensure the body gets the required levels of serotonin in order to relax. In the same breath, Neuropeptide Y, an element in the body that heartens the buildup of fat is produced during periods of stress (Seaward, 2013a). Excessive accumulation of fats leads to overweight and obesity and subsequently elevates the risk of diabetes and heart disease. Other than creating an urge to consume large portions of food, stress can easily make an individual fail to remember or even disregard a meal (Stress Management Society and Bodychef, n.d). The body functions best when there is sufficient amounts of energy. Therefore, skipping a meal significantly reduces energy levels, and this may have adverse health effects. Skipping a meal also elevates the likelihood to consume unhealthy foods as an individual tries to find a quick fix (Stress Management Society and Bodychef, n.d). The effects of stress on nutritional status can also be viewed in relation to physical activity. Physical activity and nutrition goes hand in hand for the achievement of ideal body weight. A study conducted by Mouchacca, Abbott and Ball (2013) showed a relationship between these two factors. This is attributed to the fact that stress restricts an individual from engaging in physical activity or exercise. A reduction of physical activity means adoption of a sedentary lifestyle that has a detrimental effects on the human body (Mouchacca, Abbott, and Ball, 2013). According to Dhillon (2010), there is a direct correlation between a sedentary lifestyle and increased incidences of diabetes, obesity, and heart disease due to lack of exercise. To maintain a healthy and normal body weight, it is imperative to engage in regular exercise or physical activity to ensure excess calories in the body are burned. Stressful situations are related to excess intake of caffeine (Stress Management Society and Bodychef, n.d). When people are faced with stressful situations, they tend to spend a lot of time looking for solutions to their problems. To achieve intended personal objectives, people may deprive themselves of sleep and in fact take huge quantities of coffee to stimulate their senses and avoid sleep. Sleep deprivation is very damaging to the body as it involves overworking the body at a time an individual is supposed to be resting. Caffeine, as the Stress Management Society and Bodychef (n.d) further asserts, elevates the production of cortisol which is a stress hormone, and dopamine, a hormone that can lead to coffee addiction. Stress as elucidated by Sayette (1999) provokes or stimulates individuals to consume alcohol. Alcohol has been regarded as a stress reliever within the society for a very long time. This notion is widely accepted across cultures all over the world and has in fact been thought to drive people to alcoholisms. Results from studies focusing on the relationship between stress and alcohol consumption have been contradictory. Methodical investigations conducted in the 1980scited by Sayette (1999), for example, showed that "Alcohol consumption reduced stress in some studies, did not affect stress responses in other analyses, and exacerbated stress in still other investigations" (p. 251). Though this investigation was conducted approximately three decades ago, the relationship between stress and alcohol consumption does not change with time, meaning, the information is still relevant today. More recent studies showed underlying factors causing the discrepancies in the results. There are many health and social problems associated with alcoholism such as cirrhosis and lung cancer. Diseases are known to affect peoples appetite and therefore nutritional deficiencies occur. It is also important to note that excessive alcohol consumption contributed by stress has an effect on food consumption patterns (Stress Management Society and Bodychef, n.d)). Drunkards are more likely to skip a meal as compared to sober persons. Using adequate nutrition to relieve and avoid stress Observing a healthy diet is paramount in ensuring a healthy body. There are various nutrients explicated by Dhillon (2010) considered stress relievers. Adequate amounts of vitamins play an important role in the release of hormonal secretion and maintenance of body organs. For instance, a deficit of vitamin B-2 leads to muscle weaknesses, and this is a sign of stress (Dhillon, 2010). Other B-complex nutrients are also similarly important. In simple terms, a deficiency of all types of vitamins affects the ability of the body to endure or deal with stress. In order to improve the bodys capacity to deal with stress, it would be important to avoid consuming foods that contribute to the depletion of B-complex vitamins particularly sugary and fatty foods (Dhillon, 2010). Dhillon (2010) additionally points out that a well balanced diet can also guarantee the acquisition of vitamins necessary for the body to cope with stress. As mentioned earlier, stress limits peoples engagement in physical activities or exercises (Mouchacca, Abbott and Ball, 2013). Exercise decreases the risk of acquiring obesity and other lifestyle diseases such as diabetes that could increase stress levels. It is worth noting that the society today idolizes people with slim bodies. The media has also contributed to this idolization. As a consequence, overweight individuals especially teenagers may feel uncomfortable and start dieting in an attempt to lose weight. This, as seen earlier, causes negative emotions related to stress. Balancing exercise, work, and other activities is therefore important to ascertain a healthy body weight. During stressful periods, Dhillon (2010) argues that exercise acts as a stress reliever. This is due to the fact that that a hormone referred to as endorphin is released during exercise. This hormone acts as a pain reliever and therefore helps relax the body. Dhillon (2010) further mentions that active individuals are happier as compared to inactive individuals. Sticking to a routine is also important in addressing stress. Eating regular meals at specific times everyday helps accustom the body to a routine (Seaward, 2013a). In so doing, it is less likely to forget or skip a meal. Additionally, preventing dieting can go a long way in preventing stress (Tomiyama et-al, 2010). Instead of depriving the body of nutrients in the name of dieting, it is better to adopt a healthy eating habit for the maintenance of ideal weight. Avoiding dieting leads to alleviation of negative emotions that could lead to stress. Sleep deprivation is also a leading contributor to stress. Avoiding caffeine and other foods and drinks that could affect sleep such as alcohol is therefore important ((Stress Management Society and Bodychef, n.d)). Unhealthy diets are known to act as stressors in the body no matter the circumstances. If the body does not get its daily optimal nutrient intake, then there definitely will be an imbalance in physiological functioning. As an example, iron is very beneficial to the body. Shortage of iron significantly leads to a decrease in oxygen delivered to the brain (McClellan and Hamilton, 2010). This insufficiency causes irritability, fatigue, and lack of attentiveness (McClellan and Hamilton, 2010). Similarly, Bargir (2013) puts forward the fact that B-complex vitamins play a vital role in the conversion of carbohydrates and fats to energy. Therefore, observing a healthy and well balanced diet helps prevent and relieve stress when it occurs. The fact that a stressed individual can easily skip a meal increases his or her susceptibility to dietary deficiencies and to prevent this, it is advisable to replace all processed foods with organic foods (McClellan and Hamilton, 2010). Other than physical food, drinking sufficient amounts of water is also imperative in keeping stress away. In essence, a human being ought to consume approximately eight glasses of water everyday depending on age and level of activity (McClellan and Hamilton, 2010). Dehydration as asserted by Bargir (3013) can lead to bad tempers and as well affect a persons judgment. Therefore, drinking water regularly helps prevent stress. Water consumption ought to be done regularly regardless of whether an individual is thirsty or not. Studies conducted in the past as Bargir (2013) notes have shown that a person is already dehydrated by the time he or she feels thirsty. Stress has the capacity to affect the bodys ability to fight illnesses (Seaward, 2013a). Illnesses will further exacerbate stress levels and hence eating right is of significance. A diet containing fresh vegetables and fruits is high in anti-oxidants that are known to heighten immunity. A diet full off sugars is argued by Dhillon (2010) to be assimilated by the body faster and hence an individual gets hungry faster. This further provokes an individual to take more sugary food to eliminate the hunger hence should be avoided. Conclusion There is a relationship between stress and nutrition. Stress can affect the nutritional status of an individual and nutrition, on the other hand, can cause and exacerbate stress. Poor nutrition can cause stress when the body does not get sufficient amounts of nutrients. Stress provokes an individual to consume sugary and fatty foods. A stressed individual is also more likely to skip a meal, consume fast foods when he gets hungry, and also drink insufficient amounts of fluids and water. These foods have been proved to cause irritability and poor concentration, which are some of the symptoms of stress. Dieting with an intention of losing weight contributes to negative emotions or stress. A healthy and well balanced diet and sufficient amounts of fluids in the body can prevent and also relieve stress. Additionally, it is advisable to be consistent in regard to the time of the day a person consumes food in order to prevent confusing the body for normal functioning. References Bargir, Z. (2013). Manage Me, Manage You: Managing people how they want to be managed. Bloomington, IN: AuthorHouse. Dhillon, S. S. (2010). Art of Stress-free Living: Eastern and Western Approach. Baltimore, Maryland: PublishAmerica. McClellan, S., & Hamilton, B. (2010). So Stressed: The Ultimate Stress-Relief Plan for Women. London, UK: Simon & Schuster. Mouchacca, J., Abbott, G. R., & Ball, K. (2013). Associations between psychological stress, eating, physical activity, sedentary behaviours and body weight among women: A longitudinal study. Retrieved from http://www.biomedcentral.com/1471-2458/13/828 Seaward, B. L. (2013a). Managing Stress. Burlington, MA: Jones & Bartlett Learning. Seaward, B. L. (2013b). Essentials of Managing Stress. Burlington, MA: Jones & Bartlett Learning. Sayette, M. A. (1999). Does Drinking Reduce Stress?. Retrieved from http://pubs.niaaa.nih.gov/publications/arh23-4/250-255.pdf Stress Management Society, and Bodychef. (n.d). Combating Stress with a Balanced Nutritional Diet. Retrieved from http://www.stress.org.uk/files/Combat-Nutritional- Stress.pdf Tomiyama, J., Man, T., Vinas, D., Hunger, J. M., DeJager, J., & Taylor, S. E. (2010). Low Calorie Dieting Increase Cortisol. Psychosom Med, 72(4), 357-364. Read More