Nutrition
What is emotional eating?
We don’t always eat just to satisfy physical hunger. Many of us also turn to food for comfort, stress relief, or to reward ourselves. And when we do, we tend to reach for junk food, sweets, and other comforting but unhealthy foods.
Emotional eating is using food to make yourself feel better—to fill emotional needs, rather than your stomach.
What are two benefits of exercising/increasing movement?
Reduces anxiety and depression
Improves sleep
Enhances self-esteem and confidence
Helps with ADHD and executive functioning
Stress relief
According to research, __ to __ hours of sleep are required for a healthy lifestyle
7 to 9
Your body’s way of responding to any kind of demand or threat
When you feel threatened or in danger, your body’s stress or ______ response is automatically triggered.
"fight or flight”
What is the gut-brain connection?
The gut-brain connection, or the mind-body connection, is a two-way communication channel between your brain and digestive system. Since the two are linked, an impact or change on one can directly influence the other.
When this gut-brain connection is disrupted, it can impact your immune system, lead to digestive issues such as cramps, acid-reflux, and irritable bowel syndrome (IBS), and exacerbate emotional stress and mood disorders.
What are two types of exercise?
cardio, strength training, yoga or tai chi, green exercise (walking in nature)
What is sleep hygiene?
Sleep hygiene refers to practicing good sleep habits that can have been shown to help improve sleep quality and overcome mild to moderate insomnia. It involves lifestyle habits and creating a better sleep environment.
Name two common internal stressors.
Pessimism, a negative outlook on life.
Inability to accept uncertainty.
Rigid thinking, lack of flexibility.
Negative self-talk.
Unrealistic expectations/perfectionism.
All-or-nothing attitude
What is an example of a stress hormone?
adrenaline and cortisol
What are two tips to improve your gut-brain health?
eat more fiber
add probiotics to your diet
limit processed/junk foods
moderate alcohol and nicotine
What is one way you can increase activity and movement levels within the home?
clean the house, wash the car, tend to the yard/garden, stretch while watching TV, dance
Name two cognitive functions that sleep deprivation impairs.
concentration, decision-making, productivity, memory, and problem-solving
What is at least one physical change that happens when your body is having a stress response?
Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed up your reaction time, and enhance your focus—preparing you to either fight or flee from the danger at hand.
What is something/an event that may be considered positive stress?
getting married, buying a house, going to college, or receiving a promotion
What are three tips for eating well on a budget?
plan ahead (eat out less, create shopping list, keep staples at home)
make smart food choices (frozen fruit and veggies, buy generic brands, buy in bulk, drink water
find cheaper protein options
shop wisely (discount stores, food pantries)
stretch your money when you cook (cook once and eat multiple times, one-pot dishes)
make sweet treats healthy and affordable
What is the first tip to get started with exercise?
start small/slow!
The ideal sleep environment has three key elements. Name two of them.
comfortable, dark, and cool
Known as positive stress or the manageable levels of stress that can motivate you to meet challenges
What is eustress?
What is an example of a cognitive symptom of stress?
Memory problems.
Inability to concentrate.
Poor judgment.
Seeing only the negative.
Anxious or racing thoughts.
Constant worrying.
Name two common causes of emotional eating.
stress, stuffing emotions, boredom or feelings of emptiness, childhood habits, social influences
HOW does exercise/movement reduce anxiety/depression?
Physical activity boosts the production of endorphins and serotonin, which are mood-regulating chemicals.
Regular movement can act as a natural antidepressant and anxiolytic.
Although you might think of preparing for sleep as something that just needs to be done in the evening, there are plenty of things that you can do during the day to set yourself up for a good night’s sleep. Name two.
Incorporate exercise into your daily routine
Manage your stress
Monitor your exposure to light
Reserve your bed for sleep
Name at least three factors that influence someone's stress tolerance level.
Your support network
Your sense of control
Your attitude and outlook
Your ability to deal with your emotions
Your knowledge and preparation
Unhealthy coping skills
Your perception of stressors
What is the difference between stress and anxiety?
Stress is often caused by a specific trigger or “stressor,” such as work pressure, a break-up, or financial problems. Once the circumstances change, the stress usually starts to ease up. An anxiety disorder, on the other hand, doesn’t necessarily have a specific trigger and the feelings of unease often remain even when the circumstances have changed and the stressor is resolved.