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!