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-MISS FATIMA KADER

Clinical Nutritionist at Urjaa Homeopathic Centre
MSc (Clinical Nutrition & Dietetics)
Introduction
Stress and Gastro-intestinal

system
Emotional eating
Weight gain due to stress
Foods/Nutrients that will help
fight stress
-

Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
Demands

Resources
Clinical Nutritionist: FATIMA KADER
 Acute

stress (Short span): It comes from
demands and pressures of the recent past
or near future.

 Chronic

stress (long duration): arises out
of long-lasting events and circumstances
beyond your control.

Clinical Nutritionist: FATIMA KADER
Healthy eating won’t
get rid of stress in
your life but will
help you respond
well to stress.
Clinical Nutritionist: FATIMA KADER
Drinking
Too Much
Coffee
Skipping
Meals

Mindless
Munching

Fast
Food

Crash
Diets
Forgetting
Water

Clinical Nutritionist: FATIMA KADER
The brain and intestines are strongly
related, and are controlled by many of the
same hormones and parts of the nervous
system.
 Prolonged stress can disrupt the digestive
system, irritating the large intestine and
causing
diarrhoea, constipation, cramping, and
bloating.
 Excessive production of digestive acids in
the stomach may cause a painful burning.
 In the long run could result in PEPTIC
Clinical Nutritionist: FATIMA KADER

Clinical Nutritionist: FATIMA KADER
Food does more than filling our
stomachs -- it also satisfies feelings
 "Emotional eating is eating for reasons
other than hunger"
 One of its distinguishing characteristics
is that you're focused on a particular
food, which is a comfort food


Clinical Nutritionist: FATIMA KADER
Clinical Nutritionist: FATIMA KADER
Emotional
eating

Poor food
choices

More
stress

Clinical Nutritionist: FATIMA KADER

Poor food
choices
Characteristics of emotional
hunger
Onset is sudden

Characteristics of
physical/physiological hunger
Occurs gradually

Eating to fill a void and not because your
You are actually hungry, the stomach is
stomach is empty and you crave for specific empty and you’re open to options
food
Needs to be satisfied instantly with the
food you crave

Hunger can wait

You may keep eating even when you are
full to satisfy an emotional need

You will stop eating when you are full

Can leave behind feelings of guilt

Does not leave guilt

Clinical Nutritionist: FATIMA KADER
High cortisol in
combination with high
insulin as a result of
stress increases
abdominal fat and
weight gain

Short term:
Epinephrine trigger
the body’s fight or
flight response that
temporarily puts
eating on hold (Shut
down of Appetite)
Clinical Nutritionist: FATIMA KADER

If stress persist for
longer: cortisol is
released from the
adrenal glands
which increases
appetite and
motivation to eat.
Increased intake of
fats and sugar.
Stress and
tasty, highcalorie foods
cause the brain
to make
chemicals
called

endogenous
opioids

Repeated
stimulation of this

These opioids
/neurotransmitters
help protect
against the
harmful effects of
stress thus
weakening the

stress response

Clinical Nutritionist: FATIMA KADER

reward pathways
through stressinduced HPA
(hypothalamicpituitary-adrenal
(HPA) axis and
simultaneous eating
of tasty food may
lead to changes in the
brain that cause

compulsive
overeating
Clinical Nutritionist: FATIMA KADER







If Stress has led to weight gain then enrol for a
weight loss programme that is planned and
supervised by a qualified Nutritionist
A good weight loss programme will not only
help you lose weight but also treats the
underlying reason for weight gain-------“Chronic Stress”
Go for a Stress Management programme along
or before going for a weight loss programme.
Use a combination method for stress
management and complement it with a healthy
diet

Clinical Nutritionist: FATIMA KADER
Clinical Nutritionist: FATIMA KADER
Clinical Nutritionist: FATIMA KADER
Eat regularly during the day: three
main meals and two to three
snacks/fillers in between (Include 3
to 4 food groups in each meal).
E.g.: A good breakfast should consist
of milk + cereals + fruits i.e. 3 food
group at least.




Increase the fibre content of your
diet: choose more whole grains,
vegetables, fruits and legumes.

Clinical Nutritionist: FATIMA KADER
 Slow down and relax at meal

time
 Take time to sit down and eat
 Enjoy the taste of food
 Eat when your hungry and stop
when you are satisfied
Clinical Nutritionist: FATIMA KADER
Nutrition Therapy


Cut down on caffeine: caffeine is found
in coffee, tea, cola
beverages, chocolates and some
medications. Instead of coffee you
could have black tea (lesser caffeine)



Drink water often: water can curb the
urge for coffee and stress related
eating

Clinical Nutritionist: FATIMA KADER


Calories according to the requirement



Emphasise on complex carbohydrates.



The amount and quality of protein



Fat of good quality

Clinical Nutritionist: FATIMA KADER




Psychiatric symptoms such as depression, mood
swings, and aggression may be ameliorated by
supplementation with broad-based nutrient
formulas containing vitamins, minerals, and
sometimes essential fatty acids
Multivitamin supplements as advised by the
Physician or Dietician

Clinical Nutritionist: FATIMA KADER


Raw and crisp fruits and vegetables (for good
amount of B-carotene, vitamin C, fibre and
phytochemicals such as flavanoids also fruits
are a good source of potassium which helps
to decrease your blood pressure)



Studies have shown the need for Magnesium
supplementation with antioxidant vitamins
for people living in conditions of chronic
stress.

Clinical Nutritionist: FATIMA KADER
Nutrition Therapy


Green leafy vegetables which are a good
source of magnesium which helps to fight
stress.

Clinical Nutritionist: FATIMA KADER
Nutrition Therapy


Nuts such as walnut, almonds, pistachios should be
included as they contain good quality (n6 and n3)
fat and also minerals such as copper, magnesium,
manganese, selenium, zinc and also B vitamins.



Oysters and shell fish are good sources of Zinc and
copper.



For n3 fatty acids one can consume flaxseeds
(1tsp/day) if vegetarian and if you eat fish then 3
servings (1 serving= 100 g of fish) of fatty fish a
week is recommended

Clinical Nutritionist: FATIMA KADER
Clinical Nutritionist: FATIMA KADER

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Stress and Nutrition "Diet for Stress Management"

  • 1. -MISS FATIMA KADER Clinical Nutritionist at Urjaa Homeopathic Centre MSc (Clinical Nutrition & Dietetics)
  • 2. Introduction Stress and Gastro-intestinal system Emotional eating Weight gain due to stress Foods/Nutrients that will help fight stress - Ms FATIMA KADER. Clinical Nutritionist , MSc (Clinical Nutrition & Dietetics)
  • 4.  Acute stress (Short span): It comes from demands and pressures of the recent past or near future.  Chronic stress (long duration): arises out of long-lasting events and circumstances beyond your control. Clinical Nutritionist: FATIMA KADER
  • 5. Healthy eating won’t get rid of stress in your life but will help you respond well to stress. Clinical Nutritionist: FATIMA KADER
  • 7. The brain and intestines are strongly related, and are controlled by many of the same hormones and parts of the nervous system.  Prolonged stress can disrupt the digestive system, irritating the large intestine and causing diarrhoea, constipation, cramping, and bloating.  Excessive production of digestive acids in the stomach may cause a painful burning.  In the long run could result in PEPTIC Clinical Nutritionist: FATIMA KADER 
  • 9. Food does more than filling our stomachs -- it also satisfies feelings  "Emotional eating is eating for reasons other than hunger"  One of its distinguishing characteristics is that you're focused on a particular food, which is a comfort food  Clinical Nutritionist: FATIMA KADER
  • 12. Characteristics of emotional hunger Onset is sudden Characteristics of physical/physiological hunger Occurs gradually Eating to fill a void and not because your You are actually hungry, the stomach is stomach is empty and you crave for specific empty and you’re open to options food Needs to be satisfied instantly with the food you crave Hunger can wait You may keep eating even when you are full to satisfy an emotional need You will stop eating when you are full Can leave behind feelings of guilt Does not leave guilt Clinical Nutritionist: FATIMA KADER
  • 13. High cortisol in combination with high insulin as a result of stress increases abdominal fat and weight gain Short term: Epinephrine trigger the body’s fight or flight response that temporarily puts eating on hold (Shut down of Appetite) Clinical Nutritionist: FATIMA KADER If stress persist for longer: cortisol is released from the adrenal glands which increases appetite and motivation to eat. Increased intake of fats and sugar.
  • 14. Stress and tasty, highcalorie foods cause the brain to make chemicals called endogenous opioids Repeated stimulation of this These opioids /neurotransmitters help protect against the harmful effects of stress thus weakening the stress response Clinical Nutritionist: FATIMA KADER reward pathways through stressinduced HPA (hypothalamicpituitary-adrenal (HPA) axis and simultaneous eating of tasty food may lead to changes in the brain that cause compulsive overeating
  • 15.
  • 17.     If Stress has led to weight gain then enrol for a weight loss programme that is planned and supervised by a qualified Nutritionist A good weight loss programme will not only help you lose weight but also treats the underlying reason for weight gain-------“Chronic Stress” Go for a Stress Management programme along or before going for a weight loss programme. Use a combination method for stress management and complement it with a healthy diet Clinical Nutritionist: FATIMA KADER
  • 20. Eat regularly during the day: three main meals and two to three snacks/fillers in between (Include 3 to 4 food groups in each meal). E.g.: A good breakfast should consist of milk + cereals + fruits i.e. 3 food group at least.   Increase the fibre content of your diet: choose more whole grains, vegetables, fruits and legumes. Clinical Nutritionist: FATIMA KADER
  • 21.  Slow down and relax at meal time  Take time to sit down and eat  Enjoy the taste of food  Eat when your hungry and stop when you are satisfied Clinical Nutritionist: FATIMA KADER
  • 22. Nutrition Therapy  Cut down on caffeine: caffeine is found in coffee, tea, cola beverages, chocolates and some medications. Instead of coffee you could have black tea (lesser caffeine)  Drink water often: water can curb the urge for coffee and stress related eating Clinical Nutritionist: FATIMA KADER
  • 23.  Calories according to the requirement  Emphasise on complex carbohydrates.  The amount and quality of protein  Fat of good quality Clinical Nutritionist: FATIMA KADER
  • 24.   Psychiatric symptoms such as depression, mood swings, and aggression may be ameliorated by supplementation with broad-based nutrient formulas containing vitamins, minerals, and sometimes essential fatty acids Multivitamin supplements as advised by the Physician or Dietician Clinical Nutritionist: FATIMA KADER
  • 25.  Raw and crisp fruits and vegetables (for good amount of B-carotene, vitamin C, fibre and phytochemicals such as flavanoids also fruits are a good source of potassium which helps to decrease your blood pressure)  Studies have shown the need for Magnesium supplementation with antioxidant vitamins for people living in conditions of chronic stress. Clinical Nutritionist: FATIMA KADER
  • 26. Nutrition Therapy  Green leafy vegetables which are a good source of magnesium which helps to fight stress. Clinical Nutritionist: FATIMA KADER
  • 27. Nutrition Therapy  Nuts such as walnut, almonds, pistachios should be included as they contain good quality (n6 and n3) fat and also minerals such as copper, magnesium, manganese, selenium, zinc and also B vitamins.  Oysters and shell fish are good sources of Zinc and copper.  For n3 fatty acids one can consume flaxseeds (1tsp/day) if vegetarian and if you eat fish then 3 servings (1 serving= 100 g of fish) of fatty fish a week is recommended Clinical Nutritionist: FATIMA KADER