Ch. 9 Stress-Resistant Health Habits Vocab

creating a stress-resistant lifestyle

If anyone could capture the benefits of regular exercise, sound sleep, good nutrition, and a healthy weight in a pill, it would be a miracle medicine. But you have the ability to put their miraculous powers to work for you every day. You don't have to transform your life or make over your entire schedule. All you must do is begin: *physical activity* -Add an extra ten minutes of activity to your day. Add one more workout to your weekly exercise regimen. -Don't allow yourself to sit for more than thirty to sixty minutes before getting up to walk, stretch, or bend. -Make exercise part of your daily routine. If you can, block out a half hour for working out at the beginning of the day, between classes, or in the evening. Write it into your schedule as if it were a class or doctor's appointment. A written plan encourages you to stay on track. -If you can't find 30 minutes, look for two 15-minute or three 10-minute slots that you can use for "mini-workouts." *better sleep* -Rise and shine. Resist the temptation to sleep in on mornings when you don't have an early class or appointment. -Make your bed. Yes, the room will look neater. But you also are sending your brain a message that this is a place reserved for sleep. -Visualize yourself going through the day's routine filled with energy and vitality. -Keep regular hours for going to bed and getting up in the morning. Stay as close as possible to this schedule on weekends as well as weekdays. -Eat breakfast. Easy-to-prepare breakfasts include smoothies, cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, or whole-grain waffles. *healthier eating* -Don't eat too much of one thing. Your body needs protein, carbohydrates, fat, and many different vitamins and minerals from a variety of foods. -Don't ban any food. Fit in a higher-fat food, like pepperoni pizza at dinner, by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third. -Make every calorie count. Load up on nutrients, not on big portions. Choosing foods that are nutrient dense will help protect against disease and keep you healthy. -Adopt the 90 percent rule. If you practice good eating habits 90 percent of the time, a few lapses won't make a difference. -Look for joy and meaning beyond your food life. Make your personal goals and your relationships your priorities, and treat food as the fuel that allows you to bring your best to both. After a few months, take stock. Do you have more energy you have at the end of the day? Ask yourself if you're feeling any less stressed, despite the push and pull of daily pressures. Enjoy the pure pleasure of living in the body you deserve.

exercise

A type of physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving one or more components of physical fitness.

physical activity

Any movement produced by the muscles that results in expenditure of energy (measured in calories)

weight and stress

As many students discover, it's easy to gain weight on campuses, which are typically crammed with vending machines, fast-food counters, and cafeterias serving up hearty meals. Only about 5 percent of students gain the legendary "freshman 15." The average weight gain may be closer to ten or eleven pounds, although some students actually lose weight their first year. Among male freshmen, increased alcohol consumption accounts for extra pounds. In women, the strongest correlation of weight gain is often an increased workload, which may lead to more stress-related eating, greater snacking, or less exercise. On some campuses, about half of students—usually more men than women—are overweight or obese.

healthy eating

Both body and mind require good nutrition to run efficiently. Poor eating habits—skipping meals, wolfing down snacks, munching on junk foods—contribute to stress by making us physically uncomfortable and psychologically uneasy and unable to concentrate on the tasks at hand, relax, or enjoy being with others. A healthful, balanced diet is essential to a feeling of well-being as well as to good health and a healthy weight.

excess weight

Extra pounds usually mean extra stress—physically and psychologically. Here are some reasons why: *Overweight young adults have a 70 percent chance of becoming overweight or obese as they get older. They are two to three times more likely to have high total cholesterol levels and more than 43 times more likely to have cardiovascular disease risk factors such as elevated blood pressure. *They have a higher prevalence of type 2 diabetes and a significantly increased the risk of dying before age 55. *Being overweight or obese at age 25 increases your likelihood of difficulties in walking, balance, and rising from a chair. -The effects of obesity on health are the equivalent of 20 years of aging. They include increased risk of cardiovascular disease, diabetes, and cancer, as well as rheumatoid arthritis, sleep apnea, gout, and liver disease. Obesity robs people of about 2.5 healthy, pain-free years. Total medical costs, both direct and indirect, amount to more than $117 billion a year. -In our calorie-conscious and thinness-obsessed society, obesity also affects quality of life, including stress. Many see excess weight as a psychological burden, a sign of failure, laziness, or inadequate willpower. Overweight men and women often blame themselves for becoming heavy, feel guilty, become depressed, and consider suicide. In fact, the psychological problems once considered the cause of obesity may be its consequence. Stress Reliever--Become Your Own Cheerleader: -Dieters who use positive affirmations lose more pounds and more inches than those who don't. To affirm your way to a lower weight, construct a simple statement that is positive and clear and uses the present tense, such as, "I am choosing to become thinner." -Repeat your affirmation at least 15 to 20 times morning and evening every day. In addition, say your affirmation to yourself while taking a shower, sitting in traffic, standing in line, riding an elevator. As you keep repeating it, you'll feel less of an urge to reach for a macaroon with your coffee.

compulsive overating

People who eat compulsively cannot stop putting food in their mouths. They eat fast, and they eat a lot. They eat even when they're full. They may eat around the clock rather than at set mealtimes, often in private because they are embarrassed about how much they consume. Some mental health professionals describe compulsive eating as a food addiction. According to Overeaters Anonymous (OA), an international 12-Step program, many women who eat compulsively view food as a source of comfort against feelings of stress, inner emptiness, low self-esteem, and fear of abandonment. The following behaviors may signal a potential problem with compulsive overeating: -Turning to food when depressed or lonely, when feeling rejected, or as a reward. -A history of failed diets and anxiety when dieting. -Thinking about food throughout the day. -Eating quickly and without pleasure. -Continuing to eat even when no longer hungry. -Frequently talking or refusing to talk about food. -Fear of not being able to stop eating after starting.

soft drinks

Sugar-sweetened beverages add an estimated 300 calories a day to Americans' daily intake—and do nothing to lighten your stress load. Researchers have linked soft drink consumption with higher body weight, lower consumption of essential vitamins and minerals, and greater risk of serious medical problems, such as diabetes. Soft drinks, whether diet or regular, also have been linked to greater risk of metabolic syndrome and heart disease, damaged tooth enamel, and thinning of the bones in women. The bottom line: Drink them sparingly. Find healthy alternatives you can choose to enjoy instead.

physical fitness

The ability to respond to routine physical demands with enough reserve energy to cope with a sudden challenge.

Get F.I.T.T. + exercise options

To get the maximum benefits from exercise, sports medicine specialists recommend following the F.I.T.T. Formula (for frequency, intensity, time, and type): Frequency: How often Should You Exercise? Face it: A Saturday morning hike or an hour at the gym every week won't whip you into shape. You need to exercise more often to reap the greatest benefit: a minimum of three to five days of aerobic or cardiovascular training and two days of resistance and flexibility training. Intensity: How Hard Should You Work Out? Whether you're doing an aerobic exercise or working on muscle strength, you need to meet a greater-than-normal challenge. If you're walking or running, move fast enough to speed up your heart rate. Start with a 15-minute walk or jog, and increase time and distance gradually as you go farther and faster. For strength training, you can increase the amount of weight you lift, the resistance you work against, or the number of repetitions. Time: How Long Should You Work Out? The answer depends on how hard you're working. If you're exercising at high intensity (such as biking uphill or jogging at a ten-minute-a-mile pace), you don't need to continue as long as when you're biking on flat terrain or walking at a slower pace. For strength and flexibility training, pay attention to the number of repetitions of doing chest presses or biceps curls rather than total time. Type: What Kind of Exercise Should You Do? Both aerobic and resistance exercise have proven useful in lessening stress, boosting mood, and relieving depression. Ideally, your weekly workout should include a mix of aerobic activities, strength training, and flexibility exercises. (See Table 9.1 on Exercise Options.) Consider all the options you have and choose those you enjoy most. If you hate running, try cycling or swimming. See if there are climbing walls, yoga, kickboxing, tennis, or other activities offered nearby. -Many college campuses have club or social sports teams (such as club soccer or social kickball leagues) that are a great way to get in physical activity, as well as meet new people. If you feel uncomfortable at a gym or health club, download a workout video and exercise at home or ask a friend to start going for regular walks or hikes. AEROBIC (cardiovascular): -jogging/running -swimming -biking spinning -kayaking/canoeing -dance -tennis -handball -cross-country skiing -basketball -soccer -skipping rope -stair climbing -cardio-kickboxing -zumba STRENGTH TRAINING: -free weights -resistance machines -body-sculpting classes -rock or wall climbing -circuit training -weighted pulleys FLEXIBILITY: -stretching -pilates -yoga -fitball -tai chi

sleep and stress

You stay up late cramming for a final; you drive through the night to visit a friend at another campus; you get up for an early class during the week but stay in bed until noon on weekends. And you wonder: "Why am I so tired?" The answer: You're not getting enough sleep. According to the American College Health Association's national survey, only about one in ten undergraduates reported getting enough sleep in the previous week to feel rested every morning. About six in ten report feeling tired, dragged out, or sleepy three or more days a week -The National Sleep Foundation recommends seven to nine hours for men and women ages 18 to 25.

napping

-Four in ten college students say they nap at least once a week -Is napping good or bad for you? That depends. In a recent study, a late-afternoon nap proved to reverse the negative impact on hormones and immunity of a lost night of sleep. However, in a study of college students, quantity and quality of sleep as well as GPA and class attendance suffered in those who napped more than three days a week, for longer than two hours at a time, or between 6:00 and 9:00 P.M. guidelines for training yourself how to take efficient daytime naps: *power naps* -A "power nap" of about 15 to 20 minutes can boost mood, motivation, and performance, lower stress, and improve memory and learning. Some people use power naps when they don't get enough sleep at night. Others nap even when they get a full night's sleep for the extra boost in energy. -Try a nap in the late morning or just after lunch. Because of daily biological rhythms, if you nap in the late afternoon, you're likely to wake up groggy. -In the hour or two before your nap, avoid caffeine or foods that are heavy in fat and sugar. Instead, choose foods high in calcium and protein, which promote sleep. -Find a clean, quiet place. Your dorm room or apartment might be ideal if you can return between classes. -Darken your sleep space, or wear an eyeshade. Darkness stimulates production of melatonin, the sleep-inducing hormone. -Since body temperature drops when you fall asleep, raise the room temperature or use a blanket. -Set your alarm or cell phone to ring 20 minutes from the time you lie down. *fast naps* If you don't have time or can't find a place for a power nap, try the following: -A mini-nap. Just 5 to 15-minutes of sleep can increase alertness and stamina. -A micro-nap. If you're tired but can't take a real nap, give yourself two to five-minutes of rest, which is enough to reduce sleepiness. -A nano-nap. Just 10 to 20 seconds of closing your eyes, breathing deeply, and releasing all thoughts and tension from your body provides a breather for your brain.

guidelines for physical activity and exercise

-A single bout of intense aerobic exercise can sharpen your memory. This may be because exercise, an acute stressor, focuses attention and intensifies brain activity. Low-intensity workouts also can help: Just 20 minutes of any physical activity can alleviate stress by reducing muscle tension and cortisol secretion. Regular and consistent exercise produces more and more lasting benefits, including psychological ones. When exercise is part of your daily routine, you take control of one aspect of your life, which boosts your confidence in what else you can do and strengthens your stress resilience. -The most recent U.S. Department of Health and Human Services Physical Activity Guidelines for Americans, based on the latest research findings on the health benefits of physical activity, recognize that some activity is better than none. However, the Guidelines emphasize that more activity—consisting of both aerobic (endurance) and muscle-strengthening (resistance) workouts—is more beneficial. the government's key recommendations: Avoid inactivity. Any amount of physical activity yields some health benefits. For substantial health benefits, do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity, aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. For additional health benefits, increase aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes (2 1/2 hours) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Do muscle-strengthening activities of moderate or high intensity that involve all major muscle groups on two or more days a week.

social physique anxiety

-A specific type of stress called "social physique anxiety" occurs most often in women who feel they do not measure up to what they or others consider most desirable in terms of weight or appearance. -Women may be more susceptible because they compare their appearance to that of celebrities, models, and peers more frequently than men, and they worry more that others will think negatively about their looks. The greater the discrepancy between a woman's current view of her body shape and the ideal she considers most attractive to men, the more likely she is to worry about how others will view her and to doubt her ability to make a desirable impression. Those reporting the greatest distress because of body image are at highest risk of eating disorders. -Men are as likely as women to engage in efforts to improve their bodies. But while women are most dissatisfied with their weight and their lower bodies, men want to be bigger and have more muscular upper bodies. According to recent studies, male college students overwhelmingly associate greater muscularity with feeling sexier, more confident, and more attractive to women. However, the quest for extremely low body fat and extremely high levels of lean muscle mass can lead to a dangerous obsession called muscle dysmorphia, or reverse anorexia, that puts men at risk for depression, anxiety, and abuse of substances such as anabolic steroids. -muscle dysmorphia=A dangerous obsession, primarily among men, characterized by the belief that one's own body is too small, too skinny, and not muscular or lean enough. Also known as reverse anorexia, this obsession puts men at risk for depression, anxiety, and abuse of substances such as anabolic steroids. Stress Reliever--Love the Body You're In: -You may not be able to avoid comparisons and conversations that make you feel bad about your body. You may think that the only way to feel better is to lose weight or build up muscle. But you don't have to wait to improve your body esteem. Answer the following questions to remind you of why your body deserves love and appreciation. -Do your feet take you where you want to go? -Does your tongue allow you to talk with your friends? -Do your eyes allow you to see the people you love? -Do your ears allow you to hear laughter and music? -Do all your senses fill your life with beauty and wonder? -Take a deep breath. Remind yourself that you are not your freckles, or wrinkles, or hips, or belly, or butt. You are more than the sum of your body parts. Celebrate your glorious being.

your sleep ritual

-Before you can slide into sleep, you've got to shift gears. Your transition from day to night can be as simple or as elaborate as you choose. You might start with some gentle stretches to release knots of tension in your muscles or with a warm bath. Maybe you like to listen to some quiet music, do a little tidying up, or curl up with a not-too-thrilling book. Whatever you choose, do the same things every evening until they become cues for your body to settle down for the night. Once you've established a routine for yourself, your brain will rewire itself to associate these actions and sounds with shutting down for the night. -If you've had problems sleeping for a while, the ritual meant to calm you down may be having the opposite effect. As you go through the familiar motions of getting ready for bed, you may also start to worry about how or whether you'll sleep. If that's the case, change your sleep ritual. Switch off the nightly news you usually watch, and lay out your clothes for the next day. Rather than reading in bed, listen to music. These subtle changes carry an important message: You're breaking out of your old cycle of sleeplessness and can and will rest easier. -Put Yourself to Sleep Get into bed for the night and close your eyes, imagining a peaceful place. such as a quiet beach. Focus on the serenity around you as you practice mindful breathing. If thoughts from the day or tomorrow's to-do list pop into your consciousness, acknowledge them and then refocus on your place of peace. Fall asleep in this beautiful scene. *i do this almost every night!!!!

binge eating

-Binge eating—the rapid consumption of an abnormally large amount of food in a relatively short time—often occurs in compulsive eaters. The 25 million Americans with a binge-eating disorder typically eat a larger-than-ordinary amount of food during a relatively brief period, eat rapidly and feel a lack of control over eating, eat alone because they are embarrassed by how and how much they eat, and binge at least once a week for at least a three-month period. -If you occasionally go on eating binges, use the behavioral technique called habit reversal and replace your bingeing with a competing behavior. For example, every time you're tempted to binge, immediately do something—text-message a friend, play solitaire, check your e-mail—that keeps food out of your mouth. If you binge once a week or more for at least a three-month period, you may have binge-eating disorder, a recently recognized psychiatric disorder that can require professional help. Short-term talk treatment, such as cognitive behavioral therapy, either individually or in a group setting, has proven most effective for binge eating. -binge-eating disorder=A psychiatric disorder characterized by bingeing once a week or more for at least a three-month period.

physical activity and exercise

-But without the activity it craves, your body grows weaker, your energy runs out, and you're more susceptible to stress. Physical activity lowers stress and enhances well-being via several mechanisms, including the following: -Blunting the hormonal stress response systems, such as the hypothalamus-pituitary-adrenal axis and the sympathetic nervous system (described in Chapter 2). This reduces emotional, physiological, and metabolic reactivity (responsiveness) and also increases positive mood and well-being. -Minimizing excessive inflammation. As discussed in Chapter 2, chronic psychological stress has been associated with persistent, systemic (body-wide), low-grade inflammation, which can contribute to many chronic diseases. -Increasing levels of KAT, an enzyme that helps rid the body of a stress-induced amino acid (kynurenine) associated with depression and other mental disorders. -This may be one reason why exercise has proven as effective as psychotherapy or antidepressant medication in relieving depression. -"Recreational sitting" in front of a television screen can increase the risk of obesity and chronic diseases. -According to the American College Health Association (ACHA's) national surveys, fewer than half of undergraduates (45.4 percent) meet the current recommendations for moderate or vigorous exercise. Students are more likely to exercise if they don't have full- or part-time jobs, live on campus, are single rather than married, separated, or divorced, do not have children or, if they do, are not single mothers and fathers.

student night life

-College students are notorious for their erratic sleep schedules and late bedtimes. About one in five college students say that sleep difficulties have affected their academic performance, ranking only behind stress and anxiety. The sleep-related difficulties that students report include greater daytime sleepiness, overall fatigue, depression, anxiety, slower reaction times, and more traffic accidents. -On average, today's college students go to bed 1-2 hours later and sleep 1-1.6 hours less than students of a generation ago. In comparisons of exhaustion levels reported by workers in various occupations, college students consistently score high. Women experience more sleep disturbances than men and are at greater risk for poor academic performance and more physical, social, and emotional problems. Students reporting poor sleep feel more stressed, irritable, anxious, depressed, angry, and confused than others. -Alcohol compounds many students' sleep problems. Poor-quality sleepers report drinking more alcohol than good sleepers and are twice as likely to use alcohol to induce sleep as are better sleepers. Students who drink more alcohol go to bed later, sleep less, and show greater differences between weekday and weekend sleep timing and duration. In general, students who do not adhere to a regular bedtime and rising schedule are more likely to be poor sleepers. -Check-In--Are You a Poor Sleeper? About six in ten college students report poor sleep—often the result of irregular sleep-wake schedules, late bedtimes, or a noisy/bright/disruptive sleep environment.

how much sleep do you need?

-College students report an average sleep time of slightly less than seven hours, with little difference between men and women. To figure out your sleep needs, keep your wake-up time the same every morning and vary your bedtime. Are you groggy after six hours of shut-eye? Does an extra hour give you more stamina? What about an extra two hours? Since too much sleep can make you feel sluggish, don't assume that more is always better; listen to your body's signals, and adjust your sleep schedule to suit them. -Are you better off pulling an all-nighter before a big test or closing the books and getting a good night's sleep? According to researchers, that depends on the nature of the exam. If it's a test of facts—Civil War battles, for instance—cramming all night works. If you will have to write analytical essays in which you compare, contrast, and make connections, however, you need to sleep to make the most of your reasoning abilities. -Stress Reliever--Unplug: The use of any electronic device—computer, smartphone, tablet, video game console, television, MP3 player—in the hour before bedtime increases the time it takes to fall asleep.

the stress of sedentary living

-Doing nothing may seem the opposite of being stressed, but it can end up causing significant, even life-threatening harm. A sedentary lifestyle, particularly combined with a diet high in fat and calories, can add unhealthy pounds to your frame and inches to your waist. Inactivity doubles the risk of cardiorespiratory diseases, diabetes, and obesity and increases the risk of colon cancer, high blood pressure, osteoporosis, depression, and anxiety. As a risk factor for heart disease, a sedentary lifestyle is as perilous as elevated cholesterol or high blood pressure. The more time spent in "recreational sitting" in front of a television or computer screen, the greater the risk of obesity, chronic diseases, and early death. -Stress Reliever--Take an Exercise Break: Getting up and walking for a few minutes every hour can reverse the negative effects of prolonged sitting. In one study, a short burst of activity such as walking or going up and down stairs boosted the longevity of people who were sedentary more than half of their day.

essential nutrients

-Every day your body requires certain essential nutrients that it cannot manufacture for itself. They provide energy, build and repair body tissues, and regulate body functions. The six classes of essential nutrients are: -Water carries nutrients; maintains temperature; lubricates joints; helps with digestion; and rids the body of waste through urine and perspiration. -Protein serves as the basic framework for our muscles, bones, blood, hair, and fingernails, and is essential for growth and repair (especially during illness). -Carbohydrates are the organic compounds that provide our brains and bodies with glucose, their basic fuel. -Fats carry the fat-soluble vitamins A, D, F, and K; aid in their absorption in the intestine; protect organs from injury; regulate body temperature; and play an important role in growth and development. -Vitamins help put proteins, fats, and carbohydrates to use; they are essential for regulating growth, maintaining tissue, and releasing energy from foods. -Minerals play a key role in building bones and teeth; aid in muscle function; maintain normal heartbeats; make hormones; and help our nervous systems transmit messages. -A healthy meal includes a variety of foods, including vegetables and proteins.

exercise, stress, and the brain

-Exercise itself is a form of stress. In fact, intense exercise is the greatest physiological stress that our bodies experience. During maximum exertion, an elite athlete's heart can pump eight times more blood than when at rest. Its effects on the brain are equally dramatic. -Just as exercise makes muscles stronger and more resilient, it stimulates production of neurochemicals that protect the brain from damage and raises our brain's stress reaction threshold. It also enhances neuroplasticity, the brain's ability to change and produce new cells and connections, thereby improving mood and thinking. In animal studies, distance running proved particularly beneficial in generating new neurons in the hippocampus, a key area of the brain for learning and memory. (See Chapter 3 for more on stress and the brain.) -As always, the key is balance between overexertion and underexertion. Some researchers compare exercise's effects on neurons to the training of military forces in peacetime. Soldiers work out and drill regularly to remain in optimum condition and constant readiness. However, they avoid overexertion so they don't deplete their energy and reserves. -In addition to its long-term benefits, exercise has an immediate payoff: It makes you feel good. When you go for a brisk walk or jog, you activate so many neurons and circuits that, as neuroimaging reveals, your brain literally lights up as it produces neurochemicals called endorphins that induce the state of eustress called "runner's high." *Stop waiting until you have the time. Make an appointment to exercise, and mark it on your schedule.*

nutrition and mood

-Many people associate terms such as "well-balanced diet" and "vitamins and minerals" with tasteless food, weird diet trends, or chalky pills sold at the drugstore. Certain nutrients, however, not only help the body manage and reduce stress, but also improve your sleep, balance your mood, and improve memory, concentration, and attention. You can get nutrients such as folic acid, GABA, magnesium, the B vitamins, and vitamin C, in a wide variety of delicious foods Good Sources of Nutrients for a Healthier Mind and Body: Folic Acid=helps with anxiety, depression, and memory; can be found in spinach, lettuce, asparagus, beets, cabbage, bok choy, broccoli, peas, Brussels sprouts, avocados, cauliflower, cod, tuna, salmon, halibut, shellfish, turkey, peanuts, sesame seeds, hazelnuts, cashews, walnuts, yeast, lentils, chickpeas, beans, oranges, and strawberries GABA=helps with anxiety, depression, and stress; can be found in cherry tomatoes, kimchi, whole grains, (e.g., oats, brown rice, wheat germ, bran, barley, rye), yogurt, kefir, most fermented foods, and green, oolong, and black teas Magnesium=helps with anxiety, depression, insomnia, irritability, and stress; can be found in spinach, watercress, avocados, peppers, broccoli, Brussels sprouts, cabbage, nuts, seeds, yogurt, beans, bananas, kiwi, strawberries, blackberries, oranges, raisins, dark chocolate. Omega 3 Fatty Acids=help with depression and memory; can be found in spinach, broccoli, kidney beans, soy beans, shellfish, salmon, sardines, mackerel, scallops, tuna, halibut, cod, trout, flaxseed, pumpkin seeds, walnuts, and pecans Selenium=helps with depression and irritability; found in mushrooms, onions, whole grains, yeast, tuna, halibut, sardines, flounder, salmon, shellfish, beef, lamb, pork, chicken, turkey, eggs, brazil nuts, and sunflower seeds Tyrosine=helps with memory and depression; found in avocados, chicken, turkey, tuna, almonds, pumpkin seeds, yogurt, cheese, bananas Vitamin B (B1, B3, B5, B6, B12)=help(s) with attention/concentration, depression, irritability, memory, and stress; found in peppers, cabbage, broccoli, asparagus, lettuce, bok choy, squash, eggplant, peas, mushrooms, sweet potatoes, beans, lentils, whole grains, tuna, salmon, trout, halibut, cod, shellfish, pork, chicken, turkey, strawberries, oranges, tangerines, kiwi, cantaloupe, papaya, cranberries, pineapple, raspberries, lemon, watermelon, bananas, mango, nuts and seeds Vitamin C=helps with depression, irritability, and stress; found in kale, Brussels sprouts, peppers, broccoli, cabbage, spinach, mustard greens, squash, watercress, papaya, strawberries, pineapple, kiwi, oranges, cantaloupe, cranberries, tangerines Zinc=helps with depression and memory; found in spinach, peas, mushrooms, squash, asparagus, broccoli, lentils, miso, chickpeas, beans, oats, beef, lamb, turkey, pork, sesame seeds, pumpkin seeds, blackberries, and kiwi *During a stressful time, combine foods rich in these nutrients in your meals—perhaps salmon with brown rice and asparagus, or chicken with avocado and beans, followed by a piece of dark chocolate and berries. Both your mind and body will benefit.*

your worries (when u r trying to fall asleep)

-Meditation, deep-breathing, and mindfulness exercises can relax the body, calm mind and spirit, and enable you to rest more easily at night (See Chapters 12 and 13). If you find that your mind can't let go of certain anxieties once you get into bed, set a daily worry time. Use this designated period to problem-solve, write in your journal, make notes, or talk through the issue. If something new pops into your mind when you get into bed, tell yourself you'll deal with it at tomorrow's regular session.

caffiene

-More than ninety percent of college students consume caffeine. Their reasons include wanting to feel awake, taste, social aspects, improved concentration, physical energy, improved mood, and alleviating stress. The main source of caffeine on campus is coffee, which contains 100 to 150 milligrams of caffeine per cup. -For most people, caffeine poses few serious health risks. As a stimulant, caffeine improves performance and concentration, reduces fatigue, and sharpens awareness—when used judiciously. Moderate amounts of caffeinated or decaffeinated coffee may also lower the risk of type 2 diabetes and cardiovascular disease. -Doctors recommend that adults limit their caffeine intake to no more than five cups a day, with lesser amounts for those who have heart problems, high blood pressure, or trouble sleeping, or who are taking medications. Higher doses of daily caffeine can produce caffeine intoxication, which can lead to potentially life-threatening conditions, such as acute kidney injury, hepatitis, seizures, strokes, coronary spasms, and heart attack (see Table 9.4). Over-consumption of caffeine can also lead to dependence. -Symptoms of caffeine withdrawal include headache, fatigue, drowsiness, irritability, anxiety, depression, nausea, vomiting, and compromised ability to concentrate. -Signs and Symptoms of Caffeine Intoxication Ringing in the ears Flashes of light Restlessness Nervousness Excitement Insomnia Flushed face Increased urination Digestive disturbances Muscle twitching Rambling thoughts or speech Rapid or irregular heart rate Periods of inexhaustibility

stress eating

-Occasionally all of us seek solace from food. However, many people habitually use food as a way of coping with stress, anger, frustration, boredom, or fatigue. Whatever its trigger, stress eating always involves eating for reasons other than physiological hunger, such as sensory gratification, comfort, or distraction. -In a study of college students who said they ate for emotional reasons, men and women varied in their reasons for stress eating and their reactions to it. Female students ate more when stressed about school, while male students ate less. Although both sexes hoped that eating—usually chocolate or another treat—would make them feel better, it often had the opposite effect. -Women in particular felt "overwhelming feelings of guilt" afterward. Men felt aware of having eaten too much but experienced less acute guilt. -Stress eating cycles often begin when an individual eats to deal with stress and negative emotions (see Table 9.6). Then the person typically feels worse, reaching for another sugary treat to cope with the uncomfortable feelings. In the short term stress eating has negative effects on mood and stress levels. In the long term subsequent weight gain increases stress and sadness. (See the Personal Stress Management Toolkit.) Is it hunger or stress? Physical Hunger -builds gradually -strikes below the neck (e.g. growling stomach) -occurs several hours after a meal -goes away when full -eating leads to satisfaction "Pseudo-hunger" -develops suddenly -strikes above the neck (e.g. a "taste" for ice cream) -unrelated to time -persists despite fullness -eating leads to guilt and shame

your curfews

-The time to start planning a good night's sleep is long before you get into bed. Keep in mind that caffeine, a common sleep saboteur, has a half-life of five to seven hours in the body. If you have an energy drink at 5:00 P.M., half of the caffeine from that beverage is still in your system at 10:00 P.M. Technological devices—televisions, computers, or cell phones—can also interfere with sleep because artificial light disrupts the body's natural circadian rhythm and blocks production of the sleep hormone melatonin. Because of individual variability, you have to experiment with your body's sensitivity to various types of stimuli. However, start with the following guidelines: -4:00 P.M.=No more caffeine, including coffee, tea, soda, energy drinks, and so on. -6:00 P.M.=No more decaffeinated beverages or chocolate -Two hours before bedtime=No more vigorous exercise -One hour before bedtime=No more alcohol -30 minutes before bedtime=No more work or chores -30-60 minutes before bedtime=No phones, no computer, no tablet except for reading

mindful eating

-Too often we rush through our meals and scarf whatever food is in front of us, hardly aware of what we're consuming. Not only is speed-eating stressful on your stomach, but it commonly leads to overeating, gastrointestinal discomfort, and heartburn. Remind yourself that we eat with more than just our mouths. We eat with our eyes, our noses, our ears—with our entire body. And our entire body is affected by what we eat. If you want to transform your three daily meals from mundane chores to life-enhancing experiences, learn to eat with your mind too. When you bring your mind to the table, you are making conscious choices, nourishing itself, lowering stress, and adding another dimension of pleasure to your life. -Whatever your eating circumstances, you always have choices. Maybe you eat in the dining hall every day; maybe you commute home for dinner with your family. Even when you feel you can't completely control what you eat, you can control how you eat. -While enjoying a snack or meal, eat each bite slowly and pay attention to its smell, texture, and taste. Ask yourself, "Do I really need to finish all of this or am I satisfied with just a bit?" Pausing in between bites to be mindful can aid your digestion and prevent overeating. Stress Reliever--How to Eat Mindfully: -Choose foods that are both pleasing to you and nourishing for your body. -Use all your senses to explore, savor, and taste the foods you eat. -Acknowledge your responses to food (likes, dislikes, neutral) without judgment. -Tune into physical cues of hunger and satiety. Let them guide your decisions on when to begin and when to stop eating.

liquid stress

-What you drink, like what you eat, has an effect on how much stress you experience. Inadequate hydration stresses the body—and you. You lose about 64 to 80 ounces of water a day—the equivalent of eight to ten 8-ounce glasses—through perspiration, urination, bowel movements, and normal exhalation. You lose water more rapidly if you exercise, live in a dry climate or at a high altitude, drink a lot of caffeine or alcohol (which increases urination), skip a meal, or become ill. To ensure adequate water intake, nutritionists advise drinking enough so that your urine is not dark in color. -Don't assume that bottles of water labeled "fortified" or "enriched" actually contain anything better. There is no evidence that most of these supposedly added benefits confer any health benefits. Often these drinks contain sugar and sodium, making dehydration more likely than hydration. If the prospect of eight glasses of water a day sounds dull and unappealing, try infusing water with fresh fruit, vegetables, and herbs. You'll stay hydrated and get the benefit of stress-relieving nutrients. -Some beverages, particularly if consumed in excess, may undermine health and stress resilience in different ways.

your sleep environment

-Where do you sleep? In a dorm room with one or more roommates? In your room at your parents' house? In an apartment? -What do you do in your bed? Sleep, study, eat, listen to music, answer e-mails, do homework? *Find an alternative location for everything except sleeping and sex. Getting into bed should be a cue for getting a good night's sleep. -What is the state of your bed? The mattress may be old, but do you have a comfortable pillow? Are the sheets clean? How often do you change them? Your bed should be a beckoning, comfortable cocoon for your nights. -How dark and quiet is your bedroom? -If you live in a noisy dorm or apartment or if your roommate snores, buy inexpensive earplugs. If your roommate stays up all hours with his desk light on, use an eyeshade. aromatherapy: -Essential oils and scents can calm and soothe mind and body by sending a message of comfort and relaxation to the limbic system, the area of the brain associated with emotion and mood. Those recommended for improving sleep are lavender, rose, chamomile, sage, jasmine, and vanilla. You can mix scents together or choose your favorite one. Try placing a few drops on your pillow, on your pulse points, or in a diffuser by your bed. You can also try scented sachets or pillow sprays.

fitness fundamentals

-You can be physically active without exercising—and reap health rewards. An "active lifestyle" that incorporates short stretches of activity, such as walking several blocks during the day, has proven as effective as structured exercise in lowering cortisol and stress levels. Fitness affects your ability, not only to lift a backpack onto a luggage rack, but also to handle stress and other challenges. Its components include: -Cardiorespiratory fitness, the ability of the heart to pump blood through the body efficiently, which is achieved by aerobic activities, such as brisk walking or swimming. -Metabolic fitness, which refers to reduced risk for diabetes and cardiovascular disease and can be achieved through moderate-intensity exercise. -Muscular strength, the force within muscles measured by the absolute maximum weight you can lift, push, or press in one effort, and endurance, measured by counting how many times you can lift, push, or press a given weight. -Flexibility, the range of motion around certain joints—for example, the stretching you do to touch your toes or twist your torso. -Body composition, the relative amounts of fat and lean tissue (bone, muscle, organs, water) in the body. ***physical activity and exercise affect every aspect of your life, including its duration. Physical activity reduces unhelpful stress hormones that can dampen resistance to disease and enhances the circulation of natural killer cells that fight off viruses and bacteria. Regular exercise—such as walking, running, or lifting weights—relieves anxiety and depression, brightens mood, boosts positive feelings, improves memory, concentration, and alertness, and protects the brain from dementia. It also increases flexibility in the joints, improves digestion, speeds up metabolism, and builds lean body mass, so the body burns more calories and body fat decreases. Exercise heightens sensitivity to insulin (a great benefit for diabetics) and may lower the risk of developing diabetes. In addition, it boosts clot-dissolving substances in the blood, helping to prevent strokes, heart attacks, and pulmonary embolisms (clots in the lungs), and lowers the risk of certain cancers.

how to get a good night's sleep

-if you do all of these, you get an A+ sleep: I get up at the same time most weekdays. I go to bed at the same time most weeknights. I exercise regularly, but never within two hours of my bedtime. I never drink caffeinated beverages after 6:00 P.M. I don't smoke. I keep my bedroom dark, quiet, and cool. I never drink alcohol before getting into bed. I allow a transition time from work or chores before going to bed. I don't read troubling or scary books or articles right before bed. I don't take long naps, especially in the evening. -Often simple changes in your surroundings and your behaviors can take the stress out of getting the sleep you need. Remember that quality matters more than quantity. Try to get as much sleep as you need, not more. The longer people stay in bed, the shallower and more fragmented their sleep becomes

stress-induced insomnia

-insomnia: A lack of sleep so severe that it interferes with functioning during the day. -signs of stress-induced insomnia: problems falling asleep. waking frequently in the night. waking too early. not getting enough sleep to feel alert and energetic the next day. -Most often insomnia is transient, typically occurring before or after a stressful life event (such as a big game or internship interview) and lasting for three or four nights. During periods of prolonged stress (after a breakup, for instance, or during recovery from an injury), short-term insomnia may continue for several weeks. -Chronic insomnia, often triggered by a life crisis or stress, can begin at any age and persist long after the stressor has faded. About 15 percent of those seeking help for chronic insomnia suffer from "learned" or "behavioral" insomnia. While a life crisis may trigger their initial sleep problems, each night they try harder and harder to get to sleep, but they cannot—although they often doze off while reading or watching a movie. Sleeping pills may be used for a specific, time-limited problem—always with a physician's supervision. In the long term, behavioral approaches, including the following, have proved more effective: --Relaxation therapy, which may involve progressive muscle relaxation and diaphragmatic breathing (see Chapter 12). --Cognitive therapy, which challenges misconceptions about sleep and helps shift a poor sleeper's mind away from anxiety-inducing thoughts (see Chapter 3). --Stimulus control therapy, in which individuals who do not fall asleep quickly must get up and leave their beds until they are very sleepy. --Sleep restriction therapy, in which sleep times are sharply curtailed in order to improve the quality of sleep.

the toll of stress

-sleep "knits up the raveled sleeve of care," stress unravels it, making it hard to fall and often even harder to stay asleep. By disrupting a night's rest, stress deprives you of crucial hormones secreted during sleep and keeps you yawning through the day. some of the ways in which poor sleep affects your health and your ability to cope with stress: -Learning and memory. When you sleep, your brain consolidates new information so you are more likely to retain it in your memory. It's harder to master and remember material when you're sleepy, stressed, or both. -Poor academic performance. Poor or irregular sleep lowers grades, reduces ability to focus in class, and undermines assimilation of new material. -Metabolism and weight. The less you sleep, the more weight you may put on. Chronic sleep deprivation may alter metabolism (for example, changing the way you process and store calories) and stimulate excess stress hormones, such as cortisol, that contribute to weight gain. Loss of sleep also reduces levels of the hormones that regulate appetite, which may encourage stress-eating. -Mood/quality of life. Too little sleep—whether just for a night or two or for longer periods—can cause psychological symptoms, such as irritability, impatience, inability to concentrate, moodiness, and lower long-term life satisfaction. -Cardiovascular health. Serious sleep disorders such as insomnia and sleep apnea (impaired breathing during sleep) increase stress hormones and inflammation, which may play a role in heart disease. Immunity. Stress itself dampens immunity; too little sleep may have a similar effect. If you get less than seven hours of sleep a night, you may be three times more likely to catch a cold. -Susceptibility to physical and mental disorders. Without adequate sleep, your risk of diabetes, obesity, depression, anxiety, obesity, hypertension, high cholesterol, and traumatic stress disorders increases.

body image and stress

Check-In: What do you see when you look in the mirror? A clean, strong, healthy body? Or do you compare yourself with the idealized bodies—sleek, slim, sculpted—that appear in advertisements, commercials, and movies? -A distorted body image can cause stress and lead to disordered eating. -The airbrushed, touched-up, computer-enhanced images in the media bear little resemblance to the human beings you see every day. The gap between ideal and real can foster a common and insidious form of stress based on body image. -Women have long been bombarded by idealized images in the media of female bodies that bear little resemblance to the way most women look. Increasingly, more advertisements and men's magazines are featuring idealized male bodies that bear little resemblance to the bodies most men inhabit. As the gap between reality and ideal grows, both genders struggle with issues related to body image, although men and women report different concerns: *Women express greater worry about thinness and more dissatisfaction with their lower rather than their upper bodies. *College women are more likely to overestimate their weight, while men tend to underestimate their actual weight. *The greater the discrepancy between a woman's current view of her body shape and the ideal she considers most attractive to men, the more likely she is to worry about how others will view her and to doubt her ability to make a desirable impression. -College students of different ethnic and racial backgrounds express as much concern about their body shape and weight as whites—and sometimes more. African American and Caucasian men are similar in their ideals for body size and in their perceptions of their own shapes. Both African American and white women perceive themselves as smaller than they actually are and desire an even smaller body size. However, African American women are more accepting of larger size. -Female college students who spend a lot of time on Facebook tend to be more likely to be concerned about their body image and could be at increased risk for eating disorders, a recent study suggests. More so than other students, they placed greater importance on receiving comments and "likes," frequently untagged photos of themselves, and compared their photos to pictures of friends. Athletes in sports involving pressure either to maintain ideal body weight or to achieve a weight that might enhance their performance—such as gymnastics, distance running, diving, figure skating, wrestling, and cycling—are more likely to develop eating disorders. Male and female performers, dancers, and models are also at risk.

energy drinks

Energy drinks, the fastest-growing part of the beverage market in the United States, have become extremely popular on college campuses. In a study of full- and part-time students at two- and four-year colleges and technical schools, 80 percent reported using energy drinks in the preceding year. Although many students drink caffeine-fueled concoctions for a physical or mental edge, there is little scientific evidence to back up such claims. In fact, medical experts have come to view these beverages as a serious public health danger. Some energy drinks contain caffeine levels 15 times those in a 12-ounce serving of cola. Red Bull, for instance, contains nearly 80 mg of caffeine per can, about the same amount as a cup of brewed coffee and twice the caffeine of a cup of tea. Other energy drinks contain several times this amount The high levels of caffeine in these drinks can predispose users to a higher rate of anxiety and panic attacks, depression, aggression, and substance abuse. Unlike soft drinks, which typically contain only 35 mg of caffeine per serving, energy drinks can contain 500 mg or more. Many contain herbs and additives that enhance the effects of caffeine and can interact with medications, causing harmful effects. -About eight in ten college students report trying energy drinks. -Alcohol mixed with energy drinks—*AmEd* ((Alcohol mixed with energy drinks) Any combination of alcohol with caffeine and other stimulants) in the medical literature—presents even greater dangers. Students mixing alcohol and caffeine engage in more high-risk drinking behaviors and are twice as likely to report being hurt or injured as those who don't. Many students adding alcohol to energy drinks assume that the caffeine counteracts the adverse effects of alcohol. Caffeine may reduce sleepiness, but it leads to a state of "wide-awake drunkenness," in which drinkers cannot fully assess their level of impairment and are more likely to endanger themselves with behaviors such as driving while intoxicated.

beyond diets

Every year, sometimes every season, seems to bring a breakthrough diet that promises to take off pounds, reshape your body, and recharge your life. Some popular diets are high in protein; others, in complex carbohydrates. Some allow no fat; others ban all sugar. Which ones work? As long as you are burning more calories than you consume, they all do. But not every diet is practical, inexpensive, easy to stick with, or good for your overall nutrition and health. There is no one perfect diet that will work for everyone who needs to lose weight. Rather than trying one diet after another, focus on finding ways to eat that you can stick with for the rest of your life. Stress Reliever--Lessen Weight Loss Stress: -Be realistic. Trying to shrink to an impossibly low weight dooms you to defeat. -Focus on the parts of your body you like. Take pride in your powerful shoulders or large eyes. -Treat yourself with the respect you'd like to receive from others. Don't put yourself down or joke about your weight. -Don't put off special plans, such as learning to kayak or signing up for an exchange program, until you reach a certain magical weight. Do what you want to do now.

"fat talk"

Have you heard—or made—statements like these? "I'm so fat." "I can't fit into my jeans anymore." "My butt looks enormous." "I don't want anyone to know what size I wear." "I haven't been to the gym in weeks." -All of these statements are examples of what researchers call "fat talk," or informal conversations about body image, weight, and shape. Such discussions are especially common on college campuses. Regardless of their weight, undergraduates perceive body talk, including negative comments about size and fitness, as normal. Typically, one woman complains about her size or weight, while her peers insist that she is not too fat or too big and argue that they are heavier or have flabbier arms or an extra chin. Women rarely express satisfaction with their appearance or body parts, perhaps because they fear such comments will sound arrogant or unsympathetic to women who are dissatisfied with their bodies. -Regardless of whether women are expressing unhappiness with their own bodies, comparing themselves to others, or denying that another woman is or looks fat, the conversation itself increases stress. When students with low to moderate levels of stress engaged in fat talk, they reported greater body dissatisfaction and desire for thinness—not strength and healthiness, but skinniness. -College men talk about their bodies but in different ways, focusing most often on their abdomens, chests, and overall muscularity. These discussions are most likely to occur at the gym or while working out with friends, talking about women, or engaging in an activity such as swimming that involves removal of clothing. Often male friends disguise their body image talk with jabs and jokes, like "I bet you can't bench press 120 pounds," or "Don't ask me for help moving—I can barely lift my laptop." -Men's comments about their own bodies—unlike women's—are as likely to be positive as negative. This may be because it seems more acceptable in our culture for men to praise their appearance without sounding arrogant. Men also are more likely than women to validate a friend's bodily concerns—for instance, to agree that another man needs to lose weight or has gotten out of shape. Yet hearing their peers engage in muscle or fat talk results in lower body satisfaction and self-esteem for men as well as women.

who's in control of your weight?

If you eat less and exercise more, you will lose weight—at least for a while. Unfortunately, most people regain the pounds they lose. The reason is that diets aim for the wrong target: the belly. To lose weight and keep it off, you have to target the brain, especially your sense of control and self-efficacy. Check-In How do you rate on locus of control and self-efficacy in terms of your weight? Read the following questions, and answer true or false. 1) I am overweight because I eat too much. (T/F) 2) Weight problems run in my family. (T/F) 3) Diet pills are my best hope for losing weight. (T/F) 4) I would keep weight off if I exercised regularly. (T/F) 5) I wouldn't overeat if I didn't have to cook for the people I live with. (T/F) 6) Some people are born thin and never have to diet. (T/F) 7) I lose weight when I eat only diet shakes or prepared foods. (T/F) 8) I could make time for exercise if I really wanted to. (T/F) 9) My doctor will make sure I'm at a healthy weight. (T/F) 10) I'm determined to lose weight, and I know I will. (T/F) "True" answers to numbers 1, 4, 8, and 10 indicate that you take responsibility for and see yourself in control of your weight. "True" answers to numbers 2, 3, 5, 6, 7, and 9 suggest that you credit or blame others for your weight. The more that you see external forces as being in charge, the more difficult you will find it to make changes and lose weight permanently.

intuitive eating

Intuitive eating emphasizes recognizing and responding to hunger signals and eating without guilt or ethical dilemmas. Its basic principles include: -Rejecting the diet mentality. Give up the false hopes of the current dietary craze. -Honor your hunger. Eat when your body signals that it needs nourishment. -Make peace with food. Give yourself unconditional permission to eat the foods you prefer without telling yourself that you should or shouldn't have them. -Challenge your internal food police. Reject guilt-provoking self-criticism, hopeless phrases, and snarky remarks. -Feel your fullness. Pause in the middle of a meal or snack and ask yourself if you are still hungry. If you aren't, stop eating. -Savor satisfaction. When you eat without guilt and stop when you're full, you'll find that it takes less food than you might guess to decide that you've had enough.

ch. intro

It's easy to blame stress, but the fact is that you always have choices. You decide when to take a quick walk or jog, when to go to bed and get up in the morning, when to say no to junk food, how often to weigh yourself. Healthy choices can help you withstand the inevitable challenges of daily life; unhealthy ones can increase the stressors you encounter and intensify their consequences. By the time they graduate, one in four college students has at least one major risk factor for diabetes or heart disease, such as high blood glucose or high blood pressure—all affected by exercise, diet, weight, and stress. The best defense against stress-related health problems begins with a good offense—or, more precisely, a proactive plan that includes regular physical activity, consistent sleep patterns, good nutrition, and weight management. As you take better care of your body, you will gain a sense of internal commitment and achievement. The sheer pleasure of living in a physically fit, rested, well-nourished body will become a powerful stress reducer in itself.

stress fat

Regardless of whether you consume fat, protein, or carbohydrates, if you take in more calories than required to maintain your size and don't work them off in some sort of physical activity, your body will convert the excess to fat. Some people, perhaps those who are genetically hypersensitive to cortisol, put on "belly" or visceral fat (deposited deep in the central abdominal area of the body) when stressed regardless of whether they consume more calories. This type of fat poses a greater health threat than subcutaneous (under-the-skin) fat because it enters the bloodstream more readily, raises levels of harmful cholesterol, and heightens the risk of diseases such as diabetes, high blood pressure, and stroke. -Even if your scale shows that you haven't gained a pound, your waist may widen if you've been under stress. Because of the physiological impact of stress hormones, fat may accumulate around your midsection in times of tension and turmoil. -A widening waist, or "apple" shape, is a warning signal (See Figure 9.2.). Unlike fat in the thighs or hips, abdominal fat increases the risk of high blood pressure, type 2 diabetes, high cholesterol, and metabolic syndrome (a perilous combination of excess weight, high blood pressure, and high levels of cholesterol and blood sugar). *pear-shaped (fat stores around hips predominate) *apple-shaped (fat stores around waist predominate) Check-In Is your waist too wide? To measure your waist circumference, place a tape measure around your bare abdomen just above your hipbone. Be sure that the tape is snug but does not compress your skin. Relax, exhale, and measure. A waist measuring more than 35 inches in a woman or more than 40 inches in a man may signal greater health risks.

eating disorders

Researchers estimate that only about one third of college women maintain healthy eating patterns. Some college women have full-blown eating disorders; others develop "partial syndromes" and experience symptoms that are not severe or numerous enough for a diagnosis of anorexia nervosa (a psychological disorder in which refusal to eat and/or an extreme loss of appetite leads to malnutrition, severe weight loss, and possibly death) or bulimia nervosa (episodic binge eating, often followed by forced vomiting or laxative abuse, and accompanied by a persistent preoccupation with body shape and weight). Among the factors that increase the risk are: Genetic predisposition. Preoccupation with a thin body. Social pressure. Perfectionism and excessive cautiousness, which can reflect an obsessive-compulsive personality. Life transitions, such as puberty and the transition from adolescence to adulthood. Distress about body image increases the risk of all forms of disordered eating.

stress and disordered eating

Stress directly affects what researchers call our "drive to eat." We eat more, binge more, and choose sweets like candy and cookies or salty treats like chips and pretzels rather than healthier options. However, sweet treats can propel you from a brief sugar rush to a miserable sugar crash. Salty snacks also pose health risks, especially if you are not getting enough water and other key nutrients. While acute stress may trigger a brief bout of overeating, episodic or chronic stress can contribute to a pattern of unhealthy eating.

health benefits of physical activit

Strong Scientific Evidence: Lower risk of early death Lower risk of coronary heart disease Lower risk of stroke Lower risk of high blood pressure Lower risk of adverse blood lipid profile Lower risk of type 2 diabetes Lower risk of metabolic syndrome Lower risk of colon cancer Lower risk of breast cancer Prevention of weight gain Weight loss, particularly when combined with reduced calorie intake Prevention of falls Reduced depression Better cognitive function (for older adults) Moderate to Strong Scientific Evidence: Better functional health (for older adults) Reduced abdominal obesity Moderate Scientific Evidence: Lower risk of hip fracture Lower risk of lung cancer Lower risk of endometrial cancer Weight maintenance after weight loss Increased bone density Improved sleep quality how to build physical fitness into ur routine: Walk to class instead of taking the shuttle. Opt for the stairs rather than the elevator. Get up from your cubicle in the library every 30 minutes and walk around the stacks. Dance during a study break. By all means, schedule regular workouts. Just don't think that the only place to get physical is the gym.

healthy eating guidelines

There is no one "right" way to eat. In its most recent Dietary Guidelines, the United States Department of Agriculture (USDA) recommended that Americans customize a "healthy eating pattern" that can accommodate cultural, ethnic, traditional, and personal preferences as well as food costs and availability. It should include the following: -A variety of vegetables—dark green, red, and orange, legumes (beans and peas), starches -Fruits, especially whole fruits -Grains, at least half of which are whole grains -Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages -A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products -Oils -Limited amounts of saturated fats and trans fats, added sugars, and sodium -No more than one drink per day for women and no more than two drinks per day for men—and only if they are of legal drinking age. The guidelines also recommend that Americans: -Consume less than 10 percent of calories per day from added sugars -Consume less than 10 percent of calories per day from saturated fats -Consume less than 2,300 milligrams (mg) per day of sodium Make Stress-Smart Choices: Do: -Choose healthy snacks: an apple, peanut butter on whole-wheat crackers, a small handful of nuts, sunflower seeds, or dried fruit instead of a bag of chips. -Add a salad with low-fat dressing to your lunch or dinner. -Drink water, tea, or skim milk with your meals rather than soda or a sweetened beverage. Don't: -Supersize fries or burgers. -Eat when feeling lonely or sad, regardless of whether you're hungry. -Choose a candy bar at the vending machine; opt for nuts or trail mix instead.