HW410 Chapter 27: "Nutrition and Stress" Flashcards
What are toxins?
bio-ecological stressors
What is defined as when bio-ecological stressors in our foods become stored in our body?
bio accumulation, which compromise the immune system, leading to a plethora of health-related problems.
What does stress do to the body in regards to nutrition?
Stress compromises the ability to digest, absorb, metabolize, and eliminate nutrients (e.g., carbohydrates, fats, proteins, vitamins, minerals, and water) because the body’s wisdom overrides these processes during fight or flight.
What are some ways to tip the scale back into balance and to promote a sense of health and well-being by engaging in a combination of behaviors that (1) enhances the natural abilities of the immune system and (2) decreases the amount of toxins that the immune system must assist in eliminating?
- Consume a good supply of antioxidants (beta-carotene, vitamins C and E, and selenium). These fight the damage of free radicals, which destroy cell membranes, DNA, RNA, and mitochondria. Antioxidants can be found in fresh fruits, vegetables, and fresh herbs.
- Consume a good supply of fiber (30–40 grams/day with organic vegetables). Fiber helps clean the colon of toxic materials that might otherwise be absorbed into the bloodstream. Fiber is found in fresh fruits, vegetables, and some grains.
- Drink plenty of fresh, clean (filtered) water. (A good goal is nearly clear urine.) Being properly hydrated is essential for the elimination of toxins and metabolic by-products.
- Decrease consumption of pesticides, fungicides, herbicides, and fertilizers found on and in produce, many of which are toxic or carcinogenic. (Eat organics whenever possible.)
- Consume an adequate supply of complete proteins to ensure intake of essential amino acids. (White blood cells are made up of amino acids from protein sources.)
- Decrease or eliminate the consumption of processed foods (e.g., junk food, fast food). Think outside “the box” to avoid overconsumption of additives and preservatives that are used merely to extend the shelf life of a product.
- Decrease consumption of antibiotics and hormones (e.g., found in dairy, beef, and chicken products). These can have a negative effect on your body’s physiology, including the elimination of the intestinal flora Lactobacillus acidophilus, leading to Candida infection.
- Consume a good supply (and balance) of omega-3’s (cold-water fish and flaxseed oil) and omega-6’s (vegetable oils).
- Decrease intake of saturated (solid) fats (meat and dairy products).
- Decrease/avoid intake of trans fatty acids, listed as partially hydrogenated oils in most baked goods and boxed items.
- Eat a variety of food colors (fruits and vegetables with bioflavonoids).
- Consume a good balance of foods with proper pH. (Many processed and pasteurized foods are acidic, tipping the scales by creating a hospitable breeding ground for diseases such as cancer.)
- Decrease intake of total percentage of fats. (High fat intake compromises the integrity of the lymphatic system, the highway taken by the immune system’s cells.)
- Replenish nutrients consumed by the stress response (e.g., B-complex vitamins, minerals).
- Decrease consumption of simple sugars, including high-fructose corn syrup. (This not only takes a load off of the pancreas, but also is good for the immune system because cancerous tumors appear to like sugars.)
- Decrease or avoid excitotoxins (aspartame, Nutrasweet, and MSG), which are believed to inhibit brain function.
- Moderate your consumption of alcohol. (High alcohol intake compromises liver and immune system function.)
- Prepare food in the best way possible (e.g., steam veggies, no microwave ovens).
- Eat organic produce and free-range meats whenever possible.
- Avoid genetically modified organisms (Frankenfoods), which are known to promote allergy problems.
- Use herbal therapies to boost the immune system (e.g., Astragalus, echinacea, shiitake mushrooms, milk thistle).
What is the number one thing you should avoid if you have insomnia?
Caffeine. Research reveals that caffeine intake decreases the amount of REM sleep, which has been noted as the most essential phase of each two-hour sleep cycle.
Why is milk used as a bedtime snack?
The answer resides in the amino acid found in milk, called tryptophan. Tryptophan (also found in high concentrations in turkey meat) is known to induce sleep.
What is a good analogy to describe the relationship among nutrition, stress, and the immune system?
The four dominos.
What is domino one?
Stress tends to deplete nutrients in the body. Water-soluble vitamins and several essential minerals are used for energy production in preparation for fight or flight, even if you sit still in front of a computer screen all day.
What is domino two?
Current American lifestyles under stress do not promote or reinforce good eating habits. Consequently, the nutrients depleted under chronic stress are not restored. (Comfort foods, junk foods, fast foods, and processed foods are high in calories and low in nutrients [empty calories]. This is often cited as a leading cause of obesity.) The body will do all it can to compensate for the lack of nutrients, but eventually various aspects of health are compromised.
What is domino three?
Some food substances are known to increase sympathetic drive or other physiological responses that keep the stress response elevated. These include caffeine, processed sugar, processed flour, and salt. Some people use alcohol to relax, yet beyond moderation, alcohol presents many problems itself, including tilting this domino to fall on the next one.
What is domino four?
Many foods that are processed contribute to a cumulative effect of toxins. For example, residues of synthetic or petroleum-based fertilizers, herbicides, and pesticides found in many foods hinder the immune system from doing its job effectively. When this domino falls, one’s health is greatly compromised (e.g., cancer, diabetes, colds, flus, etc.).
What is a person under stress extremely vulnerable to?
Nutritional deficiency and, most notably, the immune system is compromised.
Several levels of minerals have decreased by 33% in the past 20 years throughout various age ranges, what types of minerals are deficient under stress that decreases the integrity of the immune system making one more susceptible to disease and illness?
Magnesium, chromium, copper, iron, zinc.
What vitamins are affected greatly by chronic stress?
Antioxidant vitamins such as A, C, E, and vitamin B complex.
What environmental stressors does the body encounter throughout the day that are particles?
Free radicals
What is defined as highly reactive oxygen molecules with an aberrant electron that can cause damage to cell membranes and DNA?
Free radicals (air pollution, tobacco smoke, radiation, herbicides, and rancid fatty foods. These are also produced in the body under normal metabolic functioning.
What constituents of cells does free radicals destroy?
The cell membrane: Free radicals change the permeability of the cell membrane, disturbing the transportation of essential nutrients into the cell as well as by-products out of the cell.
The mitochondria: Free radicals destroy the constituents of the mitochondria (where cell respiration occurs) and compromise the energy capabilities of the cell.
DNA: Free radicals attach to the DNA structure and inhibit the genetic code process that regulates cell reproduction and function.
RNA: Free radicals distort the ability of the RNA to transmit messages throughout the CNS.
