stress is a common complication seen in all age groups which can be controlled through different methods, in this presentation nutrition role is explained.

1. Kusuma Neela Bolla
M.Sc, M.BA, Ph.D

2.  Brain’s experience taught a great deal. They also illustrate a
number of key concepts related to stress.
 Each of these concepts terms is a building block for a
thorough understanding of the stress experience
Stress
Positive Negative

3. Positive Stress / Helpful Stress
Releases stress hormone including adrenaline and
cortisol which rouse the body and brain to meet
challenges.
Negative Stress / Harmful Stress
Increases cortisol levels and causes food craving,
those craving tend to be strongest carbs, mood get
changed, but cortisol get converted to cortisone
enzyme leads to accumulate more belly fat.

4. Stress related problems
 Obesity (body weight)
 Abnormal Blood Pressure
 Cardiovascular disease
 Diabetes mellitus
 Endocrine system
 Central nervous system
 Muscular & Skeletal system
 Immune system
 Gastrointestinal complications
 Alzheimer’s diseases
 Headache, Depression,

5. Relaxation methods
 Medications
 Breathing Techniques
 Visualization
 Muscle relaxation
 Yoga
 Music therapy
 Massage therapy
 Hydrotherapy
 Aerobic exercise
 Nutrition therapy

6. Nutrition & Stress Linkage
 Overconsumption of calories
 Irregular eating habits
 Too much / too little of specific food substances
 High amounts of refined foods
 Inadequate intake of vitamins and minerals
 High intake of salt
 Excess caffeine consumption
 Excess alcohol consumption

7. Nutrients
Herbs
 Mint
 Barley
 Passion flower
 Valerian root
Complex Carbohydrates
Vitamin C
Magnesium
Omega 3 fatty acids
Glutathione
Folate
Polyphenols flavonoids

8. Maintain
good
Health
SleepExercise
Nutrition

10. Nutrients
 Vitamin C Decreases stress by lower the levels of cortisol,
boost the immune system ex: citrus fruits, berries,
 Complex CHO Induce the brain to increase serotonin
production and stabilizing blood pressure. Ex: whole grains
fruits, vegetables
 Magnesium Improves sleep quality, avoiding headache,
fatigue, premenstural mood changes. Ex: spinach, salmon,
soybean
 Omega 3 fatty acids reduce surges of stress hormone,
protection against CVD, depression. Ex: salmon, tuna,
flaxseed, pistachios, walnuts almonds
 Glutathione Specifically blocks intestinal absorption of certain
fat that causes oxidativedemage. ex: avocados
 Folate keeping cool ex: asparagus