1. STRESS: CAN SUPPLEMENTS HELP? BY: LYNNE YOUNG Kaplan University HW499-Capstone in Health & Wellness January 7, 2014

2. Stress has become a common problem in our society, no longer isolated to a smaller group of working people. It is now an issue for the elderly going through life changes, illness, and concern for the future. It is also common to new parents trying to balance work, home life, and children. Lifestyles have changed over the years with less family time & exercise, while eating more processed foods and spending more time indoors with electronics. The combination of food choices, lack of nutrients, and reduced anti-stress activities, it makes it difficult for people to manage the stress in their lives, making it a chronic problem. In this lesson you will learn the role of nutrients in stress, how it effects us, and can supplementation help. The information provided can be helpful in educating parents on the need for balance in their families lives, as well as the role a healthy diet and lifestyle plays in reducing the effects of stress for everyone. INTRODUCTION

3. Simply stated; EVERYONE to different degrees & at various times – It’s how it is managed that matters – Can children be affected? Absolutely! Children have many pressures and little outlet so they are prone to stress without a balanced lifestyle with physical activity, downtime, and balanced meals They often feed off their parents and can be affected by their moods/anxiety Is Stress just an “inconvenience”? – No! It actually can have a negative effect on our health WHO IS AFFECTED BY STRESS?

4. Chronic Stress, left unmanaged, can cause a host of health issues It can deplete our bodies of certain vital nutrients Cause Inflammation, hormone imbalances, & insulin resistance The result: – Higher risk of; cardiovascular disease, metabolic syndrome, depression, anxiety, weight gain/obesity – It can cause changes in our appetite and food choices – Stressful situations often leave us with little time for cooking Result: meals on the go DISEASE & CHRONIC ILLNESS

5. When rushed, people often make “fast food” or quick microwave food choices – Typically low in nutrients & high in sugar, fat, preservatives This can further deplete nutrient levels adding to the effects of stress Protein powder/smoothies (healthy option?) – Protein powders & weightloss shakes are considered “supplements” – Can be in form of shakes, powder, & bars – Are they a healthy option? Protein can be a healthier option – Gives needed protein during the day – Some have added nutrients (Etcheverry, 2011) MEAL REPLACEMENTS: PROTEIN POWDER & DRINKS

6. Protein powders & bars can contain high amounts of sugar, sodium, and artificial ingredients Soy protein can help counteract negative effects of stress by reducing blood pressure & improve cardiovascular health (optimal 15-20g/day) Too much can cause kidney damage have negative effects on bone mass (Etcheverry, 2011) Bottom line: can be a good option for 1 meal replacement /day if keeping total protein level to a minimum & making wise choices on ingredients THINGS TO CONSIDER…

7. NUTRIENTS DEPLETED BY STRESS Chronic stress can reduce & deplete certain vitamins Vitamin C - the body uses large amounts under stress Vitamin C is an anti-oxidant & is considered an “anti-stress” hormone B Vitamins All “B” Vitamins are essential when under stress as they are vital to proper function of nervous system & are depleted during stress Magnesium & Calcium Both are depleted when under stress Magnesium deficiency can result in increased anxiety

8. ARE SUPPLEMENTS THE ANSWER?  The optimum choice for nutrition is always through whole foods  When under chronic stress, it may be impossible to replenish the depleted nutrients  In this case supplements may be needed until the stress can be brought under control  What supplements may be helpful?  Vitamin C, B-Complex, Magnesium, & Calcium  Co-Q10 (improve energy & protect cardiovascular & immune systems)  Melatonin – Promotes sound sleep (only use when needed if sleeplessness is an issue caused by stress) (Balch, 2006)

9. HERBAL SUPPLEMENTS: REDUCING EFFECTS OF STRESS  Some herbal supplements are commonly known to reduce symptoms and effects of stress, but care must be taken as they may come with warnings…  Holy Basil –  May decrease inflammation & reduce blood sugar  **check warnings & contraindications prior to use  Kava Kava  Common use for stress in reducing anxiety, restlessness, & insomnia  **Serious side effect warnings - check with doctor prior to use  St. John’s Wort  Common use for depression, anxiety, & insomnia (WebMd, 2009).

10. HERBAL SUPPLEMENTS (CONT’D) The one herb with many benefits & very little known side effects that is found to be helpful with many aspects of stress issues  Rhodiola Rosea (R. rosea)  Adaptogen that helps brain & cells adapt to stress  Stimulates nervous system, decreases depression, fatigue, and protects cardiovascular system (Etcheverry, 2013)

11. NIH (nd). Office of Dietary Supplements: Dietary Supplement Facts Sheet. Retrieved from http://ods.od.nih.gov/ NIH (nd). Office of Dietary Supplements: CARDS Database. Retrieved from http://ods.od.nih.gov/Research/CARDS_Database.aspx FDA (2013). Supplement Safety & FDA warnings. Retrieved from http://www.fda.gov/Food/DietarySupplements/default.htm http://www.fda.gov/Food/DietarySupplements/default.htm USDA (2014). Herbal Information. Retrieved from http://fnic.nal.usda.gov/dietary-supplements/herbal-information SOURCES FOR SUPPLEMENT DATA & SAFETY INFORMATION

12. REFERENCES Balch, P. (2006). Prescription for Nutritional Healing, Fourth Edition. New York:NY, Penguin Group (USA) Etcheverry, P. (2011). Protein Supplements, the Good, the Bad, & the Ugly. Retrieved from http://healthandwellness.kaplan.edu/articles/nutrition/Protein%20Supplements.ht ml Etcheverry, P. (2011). Herbal Spotlight: Rhodiola Rosea for Stress Relief. Retrieved from http://healthandwellness.kaplan.edu/articles/cam/Herbal%20Spotlight%20- %20Rhodiola%20Rosea%20for%20Stress-Relief.html

13. REFERENCES, (CONT’D)… USDA (2014). Herbal Information. Retrieved from http://fnic.nal.usda.gov/dietary- supplements/herbal-informationhttp://fnic.nal.usda.gov/dietary- supplements/herbal-information WebMd (2009). Find a Vitamin or Supplement. Retrieved from www.webmd.com/vitamins-supplements/ www.webmd.com/vitamins-supplements/