Nutrition to Support Nutrition to Support Cognitive Function, Cognitive Function, Immunity, Energy Immunity, Energy

Levels, & Stress ReliefLevels, & Stress Relief

Sydney Nitzkorski, MS, RDSydney Nitzkorski, MS, RD

OverviewOverview

How is nutrition related to:How is nutrition related to:Cognitive abilityCognitive abilityBetter immunity Better immunity Energy levelsEnergy levelsDealing with stressDealing with stress

Cognitive AbilityCognitive Ability

The brain depends on food for energyThe brain depends on food for energy ““In spite of potent biological In spite of potent biological

mechanisms that protect brain activity mechanisms that protect brain activity from disruption, some cognitive from disruption, some cognitive functions appear sensitive to short-functions appear sensitive to short-term variations of fuel (glucose) term variations of fuel (glucose) availability” availability”

(Bellisle, Effects of diet on behavior and cognition in children, British Journal of (Bellisle, Effects of diet on behavior and cognition in children, British Journal of Nutrition 2004)Nutrition 2004)

What does this mean?What does this mean?

Cognitive AbilityCognitive Ability

Glucose acutely facilitates mental Glucose acutely facilitates mental performanceperformance

Especially on demanding, long-Especially on demanding, long-duration tasksduration tasks

Examples of the above?Examples of the above? Research has shown repeatedly that Research has shown repeatedly that

when breakfast is omitted school when breakfast is omitted school children have a deterioration in children have a deterioration in mental performancemental performance

Cognitive AbilityCognitive Ability

Intelligence scores are improved in Intelligence scores are improved in individuals who are supplemented with individuals who are supplemented with micronutrients (when they start with poor micronutrients (when they start with poor nutrient status)nutrient status)

Some “healthy looking individuals” can Some “healthy looking individuals” can have micronutrient deficiencies (A, B2, have micronutrient deficiencies (A, B2, B6, folate, iron, C, zinc)B6, folate, iron, C, zinc)

How can you avoid this? How can you avoid this? Balanced diet with lots of color (green leafy Balanced diet with lots of color (green leafy

veggies, whole grains, plenty of fruits and veg)veggies, whole grains, plenty of fruits and veg)

Immune FunctionImmune Function

Macro and Micronutrient Macro and Micronutrient deficiencies will affect immune deficiencies will affect immune function as well as cognitive function as well as cognitive functionfunction

Immune function is affected by:Immune function is affected by: Adequate intake of protein Adequate intake of protein

(approx .5/pound BW)(approx .5/pound BW) FISH, lean meats, skinless poultry, FISH, lean meats, skinless poultry,

legumes, skim dairy, soy productslegumes, skim dairy, soy products

Immune FunctionImmune Function Proper balance of fats (good vs. bad)Proper balance of fats (good vs. bad)

Fat from olive oil, nuts, avocados, nut butters, vs. Fat from olive oil, nuts, avocados, nut butters, vs. red meat, poultry skin, full fat dairyred meat, poultry skin, full fat dairy

Proper amount of fat (approx .5 grams/pound BW)Proper amount of fat (approx .5 grams/pound BW) Excess intake can depress immune systemExcess intake can depress immune system

Adequate amounts of vitamins A, C, EAdequate amounts of vitamins A, C, E Antioxidants found in abundance in fresh fruits and Antioxidants found in abundance in fresh fruits and

veggiesveggies Adequate amounts of the minerals zinc and ironAdequate amounts of the minerals zinc and iron

red meat, baby spinach, fish, beans, dairy products, red meat, baby spinach, fish, beans, dairy products, peas, cashews, eggs, lima beans and chick peaspeas, cashews, eggs, lima beans and chick peas

Immune FunctionImmune Function

““Children with subclinical deficiency of Children with subclinical deficiency of micronutrients are more vulnerable to micronutrients are more vulnerable to develop frequent and more severe develop frequent and more severe common day-to-day infections thus common day-to-day infections thus triggering a vicious cycle of triggering a vicious cycle of undernutrition and recurrent infections”undernutrition and recurrent infections”

(Singh, Child Care dn Dental Health Center)(Singh, Child Care dn Dental Health Center)

Anyone try to study when they had a Anyone try to study when they had a cold?cold?

Energy LevelsEnergy Levels

Along with sleep, energy levels are Along with sleep, energy levels are highly related to food/fluid intake:highly related to food/fluid intake:

Hydration Hydration Inadequate fluid intakeInadequate fluid intakemore viscous more viscous

bloodblood iron carrying oxygen moves iron carrying oxygen moves slower & more work for heart to pumpslower & more work for heart to pump

*Fastest way to see/feel improvement in *Fastest way to see/feel improvement in well beingwell being

Carry a water bottle to class/everywhere!Carry a water bottle to class/everywhere!

Energy LevelsEnergy Levels

Hydration needs:Hydration needs: 16 ml fluid/pound body weight16 ml fluid/pound body weight

Example: 150 # x 16=2400 ml fluidExample: 150 # x 16=2400 ml fluid 2,400 ml/1000=2.4 Liters (x4) =9.6 2,400 ml/1000=2.4 Liters (x4) =9.6

cupscups Add more if drinking alcohol that day or Add more if drinking alcohol that day or

exercisingexercising Being dehydrated will make you feel Being dehydrated will make you feel

tired!!!tired!!!

Energy LevelsEnergy Levels

Along with sleep, energy levels are Along with sleep, energy levels are highly related to food/fluid intake:highly related to food/fluid intake:

Regular meals and snacksRegular meals and snacks Skipping meals causes blood sugar to fall Skipping meals causes blood sugar to fall

which can decrease concentration and which can decrease concentration and increase sleepinessincrease sleepiness

Meals/snacks of appropriate sizeMeals/snacks of appropriate size Meals that are too large cause blood to Meals that are too large cause blood to

rush to GI tract (which leaves less for your rush to GI tract (which leaves less for your muscles and brain—Thanksgiving factor!)muscles and brain—Thanksgiving factor!)

Energy LevelsEnergy Levels

Proper Balance of Protein & Whole GrainsProper Balance of Protein & Whole Grains Eating protein along with carbs helps Eating protein along with carbs helps

regulate blood sugarregulate blood sugar Fiber in whole grains does the sameFiber in whole grains does the same

Brown/wild rice vs white, whole wheat bread vs. Brown/wild rice vs white, whole wheat bread vs. whitewhite

Iron LevelsIron Levels Never supplement without being advised to Never supplement without being advised to

by an MDby an MD Chronic fatigue is a symptom of iron Chronic fatigue is a symptom of iron

deficiencydeficiency

StressStress

Balanced nutrition is essential for overall Balanced nutrition is essential for overall health, but how is it related to your health, but how is it related to your capacity to cope with stress?capacity to cope with stress? Stress (physiological and mental) requires the Stress (physiological and mental) requires the

body to use up more of all of the nutrients it body to use up more of all of the nutrients it needsneeds

Increased need to eat a variety of foods and at Increased need to eat a variety of foods and at regular intervalsregular intervals

Limit excessive amounts of caffeineLimit excessive amounts of caffeine Too much caffeine causes the body to use up more of Too much caffeine causes the body to use up more of

its B vitamins which are needed for coping with its B vitamins which are needed for coping with stressstress

StressStress CaffeineCaffeine

Can also inhibit sleep which decreases ability to Can also inhibit sleep which decreases ability to cope with stresscope with stress

AlcoholAlcohol Also depletes body’s B vitamins, can disrupt sleep Also depletes body’s B vitamins, can disrupt sleep

and impair judgment or clarity of thoughtand impair judgment or clarity of thought SugarSugar

Excessive amounts (processed foods) causes blood Excessive amounts (processed foods) causes blood sugar to rise quickly and then crashsugar to rise quickly and then crash

Think of mental stress in the same way as Think of mental stress in the same way as physical stress changes the food needs of the physical stress changes the food needs of the bodybody

ConclusionConclusion What do improving cognitive function, What do improving cognitive function,

immunity, energy levels, and appropriately immunity, energy levels, and appropriately dealing with stress have in common?dealing with stress have in common?

Eat a variety of foods to get the nutrients Eat a variety of foods to get the nutrients you needyou need

Eat LOTS of fruits and veggiesEat LOTS of fruits and veggies Eat unprocessed foods, and avoid excessive Eat unprocessed foods, and avoid excessive

amounts of sugar, caffeine, and alcoholamounts of sugar, caffeine, and alcohol Include enough waterInclude enough water Include healthy fats and healthy lean Include healthy fats and healthy lean

proteinsproteins

Contact InformationContact Information

To make an appointment: To make an appointment:

call 215 746 3535call 215 746 3535 Office Location: Student Health Office Location: Student Health

Services, 1Services, 1stst floor @ 36 floor @ 36thth and and MarketMarket