BASED ON YOUR MODULE 4 READINGS, VIDEOS, AND PERSPECTIVES, RESPOND TO THE FOLLOWING DISCUSSIONS. *YOU MUST RESPOND TO BOTH OF THE FOLLOWING TO RECEIVE FULL CREDIT. 1. IDENTIFY THE "COLORS OF THE RAINBOW" IN FRUITS AND VEGETABLES THAT YOU ARE MAKING AN EFFORT TO CONSUME TO REDUCE STRESS AND LIVE A HEALTHIER LIFESTYLE. DISCUSS WHAT YOU DISCOVERED ABOUT HEALTHY EATING FROM THE MODULE 4 ASSIGNMENT. 2. WATCH THE CRASHCOURSE: METABOLISM AND NUTRITION VIDEO ON THE MODULE 4 MEDIA PAGE. EXPLAIN SOME CONCEPTS THAT YOU HAVE LEARNED FROM THE VIDEO. BE SURE TO EXPLAIN HOW YOU CAN APPLY THEM TO YOUR CURRENT NUTRITIONAL HABITS. SHARE WITH YOUR PEERS INFORMATION YOU FOUND SURPRISING AND/OR IMPORTANT. HERE IS A READING THAT COULD HELP: STRESS AND DISEASE Years ago, a chemist named Louis Pasteur developed the germ theory that is responsible for the beginnings of immunizations, antibiotics, and the pharmaceutical business. He believed that when we make contact with a virus or develop infections, our immune system is prompted to defend the body. Pasteur claimed that the state of health or disease was due to the actual strength of the microbe and not necessarily the strength of the immune system. A physiologist and philosopher named Claude Bernard did not agree with Pasteur. In contrast, Bernard believed the condition and state of health of the body are responsible for destroying the infection or the infection taking over. He suggested that healthy lifestyle choices, mental health, and healthy dietary habits were responsible for the defense of invading diseases. Pasteur disagreed with Bernard and remained firm on his theory that the microbes were nondiscriminatory, their effects would impact anyone exposed to them and the state of health was not a factor. After years of studying etiology and reviewing cases, Pasteur changed his germ theory and supported Bernard's theory. Another theory was suggested by a physician named Franz Alexander and he believed that there was a mind-body connection in the role of health and illnesses. He developed the term psychosomatic, first known as organ neurosis, that is used to describe a host of physical illnesses or diseases caused by the mind and unresolved emotional issues. The American Institute of Stress states that almost eighty percent of all doctor visits are stress-related. When stress affects our health, it encompasses the nervous system, endocrine system, and the immune system. These systems combined into one network and have derived the field of psychoneuroimmunology (PNI) which is defined as "the study of the intricate interactions of consciousness brain and central nervous system and the body's defense against external infection and internal cell division known as immunology." WHAT IS THE HUMAN MICROBIOME? EXAMINE HEALTH THROUGH THE GUT Researchers have been studying new theories related to disease and illness in relation to our DNA and the bacteria in our digestive system. They have named our internal ecological system of bacteria in our gut as the "microbiome". Our microbiome hosts trillions of healthy bacteria which makes it imperative to keep these bacteria balanced to prevent illnesses and to keep our immune system functioning properly. Seventy percent of our immune system resides in our gut and it should be considered when treatment is necessary due to illnesses. Chronic diseases such as asthma, obesity, arthritis, psoriasis, and even learning disorders are impacted by our microbiome. Stress can cause excessive oxidation of tissues known as inflammation. Inflammation can promote chronic illnesses and affects our overall health. Healthy nutrition habits are also important to sustain healthy body systems and keeping our digestive system environment balanced. See the article The Gut Microbiome in Health and in Disease on the Module 4 Reading page for a further examination of our gut microbiome. STRESS MANAGEMENT AND IMMUNE SYSTEM New research has provided more studies that indicate that there is an association between the stress response, emotional regulation, and the immune system. Immune cells respond to emotional responses by communicating with the brain via a bidirectional pathway. Through this new research, the term immunoenhancement is used to describe various stress management, relaxation, and coping techniques, appear to boost the immune system. There is a strong correlation between emotional responses and biochemical changes they produce. Structural changes in neuropeptides are influenced by emotional thought and influence the immune system. Bruce Lipton, a cell biologist, conducted research that revealed that telomeres, DNA proteins, are altered by chronic psychological stress. These findings support the association between stress and the aging process. Stress, DNA, and the Aging Process Research has shown that chronic stress reduces the life of cells and that our emotions can alter our DNA. Telomeres are located at the end of each DNA strand and protect the end of the chromosome from damage. They are involved with DNA replication and decrease in length due to factors such as stress. Research has shown that oxidative stress causes the presence of free radicals to shorten telomeres. When telomeres shorten, the health of our DNA is affected and cell division is compromised. Some strategies to assist in preventing the shortening of the telomeres include the following: Physical exercise to enhance the strength of the telomeres Using coping techniques to reduce chronic stress Meditation and relaxation techniques Mental imagery and visualization PROTECT AGAINST HEART DISEASE The American Heart Association estimates that someone dies of coronary heart disease every thirty-two seconds. Coronary heart disease starts when blood flow causes damage to the inner lining of the arterial wall. When cholesterol deposits in an attempt to heal damaged tissue, this creates the passage to thicken resulting in a decreased area for blood to flow. When this pressure is increased in the circulatory system, the risk of damage to the vascular tissue, resulting in a heart attack. Stress responses are directly associated with heart disease. Elevated blood pressure or hypertension is escalated when stressed. As we learned in Module 1, during fight-or-flight responses, blood is sent from the body's core to the peripheral muscles in preparation to attack or run from the stress threat. Many stress-related hormones are released into the bloodstream causing the heart to beat faster, constricting blood vessels, and the vast responses we just learned from Module 3. There are three stages of coronary heart disease: Atherogenesis The first stage of coronary heart disease where fat appears on the inner lining of the artery walls. Atherosclerosis The second stage of coronary heart disease where the artery walls slowly become narrow due to cholesterol-plaque buildup. Arteriosclerosis The third and final stage of coronary heart disease when the arteries become hardened by cholesterol build-up, calcium deposits, and loss of elasticity. EAT TO REDUCE STRESS AND FIGHT ILLNESSES America's obesity rates confirm that eating is not just a means to nourish and fuel our bodies. Sometimes indulging in "not so healthy" food is a normal way of life. Sadly, this habit has led to growing waist sizes, high cholesterol, increase heart disease, and impacted negatively our overall health. However, healthy food choices made consistently can be medicine for healing. The following is a list of recommendations to promote health and wellbeing to enhance the immune system and decrease toxins that affect our body's defense. Antioxidants: These fight the damage of free radicals that destroy our cell membranes and our DNA. Antioxidants can be found in fresh fruits, vegetables, and fresh herbs. Fiber: To clean the colon of toxic materials a diet high in fiber is important. Fiber is found in fresh fruits, vegetables, and some grains. Water: Drinking plenty of water is essential to eliminate toxins and metabolic by-products. Fish: Eating omega-3's found in fish as well as healthy protein. Intake of essential amino acids is important for white blood cells that are in charge of our immune system defense. Rainbow of color: Choose a variety of colors in fruits and vegetables, raw and organic is possible. Avoid simple sugar: Decrease intake of sugary treats with high fructose corn syrup to keep the pancreas functioning properly and to keep the immune system working adequately. Limit alcohol: Drinking too many alcoholic beverages is stressful on the liver and affects the immune system. Herbs: Some herbal remedies can boost the immune system, decrease stress, and assist in holistic wellness (with prior approval from your physician). Nutrition plays an important role in reducing and increasing the physiological arousal of the stress response. The stress response increases the rate of metabolism by activating the mobilization of nutrients into the bloodstream for energy production. Some substances tend to mimic or promote a stress response or decrease the body's metabolic pathways leading to a physiological reaction to stress. This stress response can deplete the body's absorption of nutrients that can result in vitamin deficiency and other health issues. To reduce stress response in the nervous system, caffeine should be limited since it is a stimulant that arouses the sympathetic nervous system. Caffeine also stimulates the release of several stress hormones. PSYCHOLOGICAL EFFECTS OF FOOD Eating a healthy meal can be considered a stress management strategy especially when shared with a positive social network of friends. Sometimes the act of eating is done for emotional reasons that have nothing to do with the nutritional demands of the body. Food affects not only the physical body but the mental, emotional and spiritual aspects. Eating disorders are emotionally based and need additional help and guidance. Excessive overeating may be stress-induced when faced with guilt, loneliness, nervousness, or just stressed. Overeating is used to calm the mind in an effort to feel some type of protection and control. When seeking help, low self-esteem may be an underlying issue. Stress can promote certain types of cravings. Occasional cravings can be acceptable to seek simple pleasures in foods, but problems arise if this becomes a habit. It is important to keep an emotional balance and being aware of food consumption. Eating for Brain Health Here is the module 4 assignment, this has to he done before the discussion so you can answer the question correctly. Eat to Beat Stress STEP ONE Examine and identify your personal food group targets using a tool from USDA ChooseMy Plate.gov. Go to MyPlatePlan and enter your age, sex, height, weight, and physical activity level. Your results will yield a screen that provides a calorie level recommendation, click on that number and you will see your recommended amounts for each food group. In your summary, provide two pros and two cons to Myplate and a screen shot from your visit to the website. Age 24, male, 178 pounds, and play college football. According to your readings for this module: 1. Identify the foods your textbook and lecture present and explain the health benefits they provide. 2. What are the physiological and psychological benefits of these foods in reducing stress in the body? Explain how and why. 3. Research other foods that are "stress and disease fighters" and include them in your summary. Identify these foods and explain how they are the "stress fighters" 4. For 2 days, 48 hours, your goal is to implement these foods you have just read about and researched. Upload pictures of you taking a selfie of these foods for 2 days of eating. You only need to upload these "stress-fighting" foods. Your goal is at least 3 of these during the 2 days of tracking. Along with your readings and research, think of the "colors of the rainbow in fruits and vegetables" as a guide.
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