Transcript
Food for ThoughtAlison Boden, MPH, RDStudent Health & Counseling Dietitian
outline
webinar format
nutrition & stress
nutrition & proper brain function
foods to avoid
wrap up
STRESS
stress
Acute and chronic stress has negative nutritional consequences Increase in cortisol output, leading to increased
fat accumulation (especially ventral) Cortisol can also contribute to insulin resistance,
leading to carbohydrate cravings
Stress causing sleep deprivation also leads to carbohydrate cravings from insulin resistance
What foods can help
reduce stress??
magnesium
Works together with calcium to regulate nerve activation, keeping nerves relaxed
Chronic stress increases your body’s demand for magnesium, so it is important to eat foods rich in this mineral especially when stressed
Sources: nuts and seeds, dark leafy greens, fruit, fish
b vitamins
Energy production Helps convert calories into energy, will not
provide energy in absence calories
Blood sugar regulation Can help prevent energy crashes
Sources: meat, poultry, fish, nuts, beans, whole grains
chromium
Blood sugar regulation Integral part of the Glucose Tolerance Factor,
which works to control insulin sensitivity May help prevent blood sugar surges and
crashes
Sources: widely available in unprocessed foods, especially lettuce, tomatoes, oysters and liver
potassium
Important role in nerve transmission and muscle relaxation More potassium needed in times of physical or
emotional stress
Involved in heart rhythm regulation
May help reduce blood pressure
Sources: widely available in most fruits and vegetables
omega-3 fats
Can lower systemic inflammation caused by chronic stress
Lowers blood pressure
May help reduce anxiety, depression, attention disorders
Sources: Fatty fish and shellfish, grass-fed meat, eggs and butter, fortified foods, fish oil supplements
Nutrition and Brain Function
What foods can help
improve cognitive
performance??
iron
Iron deficiency anemia can cause fatigue and difficulty concentrating
If you are experiencing these symptoms, have your serum iron checked at Student Health
Highly absorbable sources: Meat (especially red meat and liver), dark meat poultry, fish and shellfish
Less absorbable sources: fortified cereals, beans/legumes, leafy greens Vitamin C foods eaten alongside these
sources can increase absorption
caffeine
Moderate doses can improve cognitive function (memory, mood, concentration) Improvements also seen under stressful
situations 200 mg seems to be ideal dose – equivalent to
1-2 cups of drip coffee. Greatest effect seen 1 hour after dose
Results based on current caffeine drinkers – not recommended for abstainers
water
Even mild dehydration can negatively impact cognitive function, including memory, sensory-motor ability and increased fatigue Exercise or heat induced dehydration or
inadequate fluid intake have same effect
Plain water best way to keep hydrated. Aim for 2-3 liters per day. Clear to pale yellow urine signals adequate hydration status
omega-3 fats
Brain tissue is rich in omega-3 fatty acids, especially the essential fat DHA
Dietary intake of o-3 fats is associated with improved cognitive development in infants and children, and improved memory and information processing
Sources: Fatty fish and shellfish, grass-fed meat, eggs and butter, fortified foods, fish oil supplements
protein
The brain requires certain amino acids for proper functioning of neurotransmitters
Protein slows digestion of dietary carbohydrates, helping to prevent blood sugar crashes and subsequent fatigue
Dietary protein provides more satiety than fat or carbohydrates, keeping you full for longer periods
Complete proteins: meat, eggs, fish, poultry, dairy
Incomplete proteins: grains, legumes, nuts, seeds
carbohydrate
Carbohydrate (glucose) is the main source of fuel for brain cells Provides energy for neurotransmitter activity
Cognitive performance and high mental demand is associated with increased brain glucose use
However, overconsumption of dietary carbohydrate is associated with decreased mental clarity, especially when paired with high protein foods
1-2 servings of low glycemic carbohydrate food before a challenging activity such as an exam
curcumin
Curcumin, the bioactive substance in turmeric is anti-inflammatory and neuroprotective
Has been shown to have protective effects against neurodegenerative diseases such as Alzheimer’s and Parkinson’s
Limited data on acute cognitive function Turmeric is most commonly found in curry
choline
Choline is an essential component of neurotransmitters, especially important for memory
Important nutrient for brain development Animal studies show promise for adequate choline
intake and memory/ learning ability Human studies show mixed results
Bottom line: no harm, possible benefit in consuming choline rich diet; supplements not recommended at this time
Sources: Egg yolk, meat (especially liver) are best sources. Smaller amounts found in green vegetables such as broccoli and brussels sprouts
What foods can
negatively impact
brain function??
caffeine
Small doses of caffeine can increase alertness and decrease systemic inflammation
Excessive amounts can impair sleep, causing fatigue and continued dependence on additional caffeine
Coffee or tea is not a substitute for adequate sleep, especially during times of high mental demand
sugar
Dietary carbohydrate is necessary for proper brain function, but too much can be detrimental
A quick rise in blood sugar from highly processed foods like soda, candies, refined grains, etc will be followed by a blood sugar crash The result is a noticeable decrease in energy, and
the glucose available for the brain will dip and memory and ability to focus will suffer
Stick to less processed sources of carbohydrate, such as fruits, vegetables, whole grains and legumes
trans fat
Trans fat is a manufactured type of fat used in food industry to increase shelf life of processed foods
Trans fat has been shown to incorporate into brain cell membranes, replacing omega-3 DHA and disrupting cell communication Can potentially lead to decrease in mental function
and cellular degeneration Sources: processed foods, margarines, pastries,
deep fried foods There are some naturally occurring trans fats found in
dairy product. This type of trans fat has not been shown to have the same detrimental affect as the manufactured version.
ConclusionsPutting it all together…
other tips
Remember that brain function requires energy, and restricting calories could have a negative impact on academic performance
Eat a light meal before your exam with a serving of protein, carbohydrate and fat. Overeating will divert blood to your GI tract for
digestion, causing fatigue and mental fogginess Stay away from high sugar and processed foods Eat a well balanced diet focusing on vegetables,
lean meats and fish, healthy fats and complex carbohydrates
wrap up
Several different nutrients involved in brain health and stress management
Luckily, you can get a variety of these nutrients from a handful of “superfoods” Leafy greens, meats, fish, egg yolks, beans, nuts
and seeds
THANK YOU!
Look for more webinars and nutrition programs next quarter!
If you have a specific nutrition concern and would like to make an appointment, call Student Health at 476-1281
Good luck on your finals!
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