Holiday Stress

Exercise Away Holiday Stress
CPT Sarah Flash, ACES, Registered Dietitian

The holiday season can result in added stress due to time crunches and demanding schedules. In addition to the usual routine, now there is additional shopping, baking, and holiday parties. To make more time, you may be tempted to cut exercise from your routine. Don’t make this terrible mistake! Physical activity can help relieve the stress of the holidays, not to mention exercising away all those calories in holiday goodies. Shoot for thirty minutes of aerobic activity most days of the week in addition to muscle strengthening and flexibility exercises. Use those thirty minutes to recharge your spirits and organize what you need to do. Choose physical activities that you love to do and include your Family in the activities. Get your kids into the act early – and they will enjoy a lifetime of fitness and fun! How about this holiday gift idea – give a gym bag packed with exercise gear such as water bottle, clothes, videos or other pertinent items.

In addition to keeping activity in your routine, remember to stay hydrated. With the colder weather, you lose water as your body works to stay warm, so include plenty of water-based fluids – eight to twelve cups per day. Remember alcohol and caffeine-containing beverages like coffee can be dehydrating and are not as effective for hydrating.

Eating patterns are also important. During periods of stress, some people will eat less, some may eat more, and others may turn to alcohol or subsist on coffee. Each scenario can cause an imbalance of neurotransmitters resulting in mind and body that looks, feels, and reacts poorly. Timing of meals is important. Skipping meals exhausts glucose reserves leaving your brain and body with an energy deficit. Eating every 4-6 hours refuels your mind and body and replenishes those glycogen stores. Choose carbohydrate snacks like pretzels, bagels, fruits, vegetables, yogurt, crackers or cereal to meet your nutritional demands between meals.

Have you ever gotten sick while under a lot of stress? Stress reduces the ability to fight colds, infections, and disease, leaving your body vulnerable to attack. Eating a diet with plenty of fruits, vegetables, and whole grains is protective against the harmful affects of stress. Antioxidants and phytochemicals are substances found naturally in plant foods that can boost immune function and reduce the risk of disease. Some good food sources of antioxidants and phytochemicals include broccoli, tomatoes, carrots, spinach, greens, peppers, sweet potatoes, cantaloupe, pumpkin, apricots and soy. Keep fruits and vegetables readily accessible and grab some for the road!

Combat Stress and Depression with Good Eating Habits
CPT Sarah Flash, Registered Dietitian

Depression and stress are not caused by a poor diet, but a link between food and mood can exist. When one becomes depressed, energy level and drive are much lower than usual. Enthusiasm for most things, including meals, is lost. Healthy eating practices can suffer as a result. Carbohydrates are an important component to a healthy diet to combat depression and should comprise 50-60% of daily intake. Carbohydrates increase the brain’s production of serotonin which heightens feelings of well-being and mood. Carbohydrates come from plant foods like fruits, vegetables, beans and whole grains and also are supplied in milk. When under stress or depressed, avoid alcohol. Many people think alcohol makes them feel "good," but it is actually a depressant. Consuming alcohol can contribute to nutritional deficiencies of vitamins needed for good mental health.

Long-term stress can cause damage to the body and increase risk of becoming ill. In addition, many people respond to stress by overeating. Prolonged stress can lead to chronic health conditions like heart disease, stroke, cancer or ulcers. However, studies have shown that eating a diet with plenty of fruits, vegetables, and whole grains is protective against the harmful effects of stress. Antioxidants and phytochemicals are substances found naturally in plant foods that can boost immune function and reduce the risk of disease. Some top sources of antioxidants include broccoli, cantaloupe, papaya, spinach, asparagus, carrots, tomatoes and peaches. Foods rich in phytochemicals include tomatoes, romaine lettuce, pink grapefruit, sweet potatoes and soy products. To get the benefits of these important nutrients, eat at least 5 fruits and vegetables every day. Getting these important stressbusting nutrients has been shown to be more effective if taken in food form rather than supplement.

When stressed:

• Don't binge or grab whatever is in sight. Take time for eating well.
• Include plenty of carbohydrate foods like fruits, vegetables, and grains.
• Limit caffeine and alcohol.
• Do something other than eating. Exercise can relieve some of that stress.
• Try quick foods and recipes. Order in if you have to, but don’t skip meals.
• Take time out for a healthful breakfast.

Try these other pages on HOOAH 4 HEALTH:
Stress-Free Holidays for All!
Holiday Blues
Stress Resources
The Mind-Body Connection: Exercise and Stress
Depression Resources
Suicide Resources
Healthy Recipes

Source: Combat Stress and Depression with Good Eating Habits - 56th Medical Group.