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Stress and Disease Revised Ch. 3
Stress and Disease Revised Ch. 3
Stress and Disease Revised Ch. 3
Chapter 3
Review Stress Response
Life- stressor
Perceive as a threat
ALARM—Hippocampus (leads to an emotion)
SEAT OF EMOTIONS- Limbic System (…physical response)
RETICULAR ACTIVATING SYSTEM– (mind-body link)
SUPERVISOR- Hypothalamus (endocrine and autonomic)
Endocrine—Hormones (cortisol and vasopressin)
Autonomic- Sympathetic =ON, Parasympathetic =OFF
Hot Reactors
People who react to stress with an all-out physiological
reaction.
Inability to forgive
Use of self-pity
Difficulty developing / maintaining personal
relationships
Poor self-image
Bernie Seigal
cancer surgeon
“Importance of Perception”
Reducing Cancer Risk
• Stop smoking (30% of cancers)
Dietary Intake (35% of Stress Management
cancers) Maintain healthy coping
Lower fat intake to 20% techniques
Increase fiber, whole Limit unnecessary
grains stressors
Increase fruits, vegetables Strengthen relationships
Moderate alcohol Exercise
consumption Down time
Avoid salt and nitrate
cured foods
Avoid smoked foods
Reduced or Fat Free Alternatives
Fruit Tuna
Vegetables Pretzels
Skim milk Low fat cottage cheese
Nonfat sour cream Low fat yogurt
Fat free cream cheese Graham crackers
Fat free mayonnaise Baked fish
Water based soup Chicken (skinless and
Rice baked)
Low fat bisquick
Tomato based sauces
Low fat muffin mix
Turkey
Noodles
Cereal/oatmeal/cream of
wheat Bread
Potatoes
Top Five Nutritious Fruits
Watermelon
Vitamin C, carotenoids, good fiber, low in calories
Papaya
Vitamin C, carotenoids, lots of potassium and fiber
Orange
Vitamin C, folate, lots of fiber
Grapefruit
Vitamin C, cholesterol lowering, pectin
Apricots
Beta-carotene, potassium and fiber
Top Five Vegetables
Spinach
Beta-carotene, vitamin C, folate, iron potassium,
calcium
Sweet Potatoes
Potassium, vitamin C, beta-carotene, fiber
Collard greens
Beta-carotene, cancer prevention power, vitamin C, folate,
calcium, fiber
Carrots
Beta-carotene and fiber
Sweet Red Pepper
Vitamin C, beta-carotene, fiber