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How Stress Impacts Your Cognitive Function

June 18, 2024

In today’s fast-paced world, stress seems unavoidable. You may know that stress causes physical symptoms like headaches or muscle tension, but did you know that it can also have a significant effect on your cognitive function?

Stress can:

Impair your memory and concentration
When stressed, your body releases cortisol (also known as the stress hormone), which can interfere with your brain’s ability to form new memories and focus on tasks leading to forgetfulness, difficulty concentrating, decreased productivity.
Reduce your problem-solving and decision-making skills – clouding your judgment, making it harder to weigh options, consider consequences, and make sound decisions. This in turn can result in poor problem-solving skills, impulsive behavior and affect your overall cognitive performance.
Impact your learning and creativity
When stressed, your brain is in a constant state of alert, which can limit your ability to think creatively and retain new information, hindering your learning process, ability to think outside the box and lowering creativity.

3 Tips to Nourish Your Mind and Build Stress Resilience

You cannot always control external stressors. But you can help build resilience from within by nourishing your brain and body by breathing mindfully, staying hydrated, and prioritizing nutrient rich foods.

Breathe mindfully

Breathing is a powerful and quick way to dramatically shift your nervous system. When stress clouds your mind, breathwork can provide the clarity you need. Practice this simple technique:

Inhale slowly through your nose to a count of 4, allowing your belly to expand.
Exhale fully through your mouth to a count of 6, consciously releasing tension.
Repeat for 2-3 minutes, focusing on this deep, rhythmic breathing pattern.

The extended exhalation activates the relaxation response, increasing oxygen flow to your brain. This quickly reduces brain fog while sharpening focus, concentration, and memory recall.
Make breathwork a habit, even if just for 5 minutes daily. It can help you reclaim peak cognitive performance when it matters most.

Stay hydrated

Hydration plays a crucial role in supporting your body’s stress response system. Dehydration can exacerbate stress levels and lead to fatigue, mood swings, and cognitive impairment.

In general aim to drink about half your body weight in ounces of water (for example140 lbs. = 70 oz of water) throughout the day to support optimal brain function. Adjust as needed for summer heat, workouts or other factors.
Infused water, chia water, herbal teas, and coconut water are great options to keep hydrated and also provide additional micronutrients.

Choose nutrient dense foods

Nourishing your body with nutrient dense foods is essential for supporting your body’s ability to manage stress

Get macronutrients at every meal: quality protein, fats from nature, carbs from plants
Increase your micronutrient diversity intake (minerals, vitamins, phytochemicals). How many colors on your plate each meal? How many plant foods in a day? Remember herbs and spices count too!
Foods high in antioxidants, such as berries, leafy greens, and nuts can help combat oxidative stress. Complex carbohydrates like rainbow vegetables, legumes and whole grains can help regulate serotonin levels, promoting a sense of calm and well-being.

Certain foods have been shown to have stress-reducing properties and can help support your body during times of heightened stress :

fatty fish rich in omega-3 fatty acids – linked to reduced anxiety and improved mood
foods high in magnesium, such as spinach, kale, nuts, and avocado help relax muscles, reduce anxiety, and support neurotransmitter function during times of stress
green tea or herbal teas like chamomile, lemon balm and rooibos can also have calming effects on your mind and body.

What to Do

Recognize the detrimental effects of stress on your cognitive abilities ((memory, concentration, problem-solving skills, learning, and creativity). Take proactive steps to manage stress levels. 💪

By staying hydrating, nourishing your body with nutrient dense foods and practicing mindful breathing you can equip yourself with the tools to better manage stress and promote overall resilience.

Small changes in your daily food choices can have a significant impact on your ability to cope with stress and thrive in the face of life’s challenges. Build one new habit at a time. 🌟

What new habit will you start today to build stress resilience?

For more empowerment

5 Breathing Techniques to help reduce stress – Dr. Ranjan Chatterjee

Stress Management Activities – Dr. David Perlmutter
Commit a minimum of 10-20 minutes to a stress management activity of your choice. Try and establish a routine that you keep as often as possible – ideally the same time every day.

From Toxic to Thriving: Examining Stress’s Effects on the Brain – Dr. Austin Perlmutter
Here are 3 key things to know about the link between brain wellness and stress that you’re probably not hearing about (as well as some strategies to mitigate stress)

Drum Roll…New Service Offerings!

January 28, 2022

Hello Color My Food friends!

I am so excited to share my new offerings in this new year.

FREE CLASSES

How to Get your Kids to Eat More Veggies and Fruits?

It’s more important than ever to boost our immune systems.
Every other Thursday at 10 am and one Saturday a month at 10 am.

Eat for Brain Health

Do you experience brain fog, anxiety and mood swings? Adding more nutrient-dense foods into daily life will give your brain the nutrients it needs to function at its best. Good mental health, just like physical health, depends on proper nutrition. The balance and variety of foods you habitually eat is also linked to your risk of developing cognitive decline down the road.

MONTHLY BOOK CHATS

No time to read the book? No worries! I will provide cliff notes and key ideas. This is a fun, informal way to learn how you can take charge of your health with food. And to connect with a growing community of people taping into the most powerful act of selfcare – eating to give your brain and body the nourishment needed to function their best.
2nd Wednesday of each month at 5:30 CST. Prep your favorite beverage, pull up a comfy chair and tune in.

NUTRITION CLASSES/COOKING DEMOS

Nourishing Breakfast Cooking Series
This online Breakfast series is designed to help you create sustainable habits. The Standard American Diet does not provide the nutrients your body and brain need to function well. A whole-foods, nutrient-dense breakfast routine helps lower risks of major diseases down the road AND improves:

Energy
Mood
Focus and memory
Immune system

Eat for Brain Health
Did you know chronic low-level inflammation contributes to depression and cognitive decline? Certain foods trigger inflammatory responses in your body. Other foods (reduce systemic inflammation.
This online 5-week program will help you build a repertoire of core recipes and meals that boost your mood, memory, and protect your brain.

The RESTART Program

Next session begins Monday, February 7
The RESTART® program focuses on how to use real food to boost your energy, reduce inflammation, and eliminate sugar cravings. Discover what foods are best for you.

3 Healthy Breakfast Staples

August 16, 2018

I believe breakfast matters. Think:

Macronutrient balance: Protein (eggs, sausage, whole-milk, plain Greek yogurt, hemp seed), healthy fats (coconut oil, almond butter, butter), complex carbs (oats, whole-grain flours, sweet potato, veggies)
Micronutrient diversity: Nuts and/or seeds (pumpkin, sunflower, chia or flaxseeds), spices (such as cinnamon, cardamom, cloves, ginger, nutmeg, turmeric), seasonal fruit

[su_expanding_quote_book source_author=”Steven Pratt MD and Kathy Matthews” source_title=”SuperFoods: Fourteen Foods that Will Change Your Life” full_quote=”Nuts are nature’s nurseries. A nut or seed is basically a storage device that contains all the highly concentrated proteins, calories and nutrients that a plant embryo will need to flourish. It’s a simple If astounding fact: people who eat nuts regularly can enjoy a significant reduction in their risk of developing coronary heart disease. They’ll also reduce their risk of diabetes, cancer and a host of other chronic ailments.” short_quote=”Nuts are nature’s nurseries. A nut or seed is basically a storage device that contains all the highly concentrated proteins, calories and nutrients that”]

Sounds impossible to pack so much into breakfast and get out the door on time? Here staples for nutritious and delicious breakfast: 1) Granola, 2) Nutrient-dense pancakes or muffins 3) Overnight oats

Granola:

Store-bought granola has excessive sugar and unnecessary additives and fillers. Even organic ones are generally too high in calories (oils and sugar) and pricey. Homemade granola, an excellent combination of fiber, powerhouse nuts, spices and dried fruits (cranberry, raisin, apricot, dates), is quick and easy to make. One bowlful provides fiber, antioxidants, essential minerals and phytochemicals. Mix up combinations (spices, nuts, seeds, dried fruits) for variety. It’s a fabulous way to bring the seasons into our breakfast bowls – berries, peaches, and plums in the summer, sweet potato and pumpkin in the fall, cranberry, and gingerbread-inspired in the winter. Add protein for macronutrient balance.

Hemp seeds
Yogurt parfait: layer granola with whole-milk and seasonal fruit
Put a generous scoop over chia pudding

Pancakes/Waffles or Muffins

Always make a double-batch to keep in the freezer. How to make them nutrient-dense?

Whole-wheat and/or spelt flour. Sometimes almond flour or oat flour
Mix in grated apple, carrot, pureed sweet potato, beets or pumpkin
Add spices: cinnamon, cardamom, ginger, nutmeg
Add nuts or seeds

For more check out Color My Pancakes

Overnight Oats

Overnight oats are a summer time staple. When the weather cools and fall marches in, cold overnight oats give way to deliciously warm oatmeal, nutrient-enriched with spices, nuts/seeds and fruits (seasonal or dried).

[su_expanding_quote_book source_author=”Steven Pratt MD and Kathy Matthews” source_title=”SuperFoods: Fourteen Foods that Will Change Your Life” full_quote=”Oats are low in calories, high in fiber and protein. They’re a rich source of magnesium, potassium, zinc, copper, manganese, selenium, thiamine. They contain important phytochemicals. The synergy of nutrients in oats make tham and outstanding and formidable SuperFood. In addition to their power to reduce disease and extend your health span, if you remember to eat a bowl of oats regularly, you’ll be on your way to better health.” short_quote=”Oats are low in calories, high in fiber and protein. They’re a rich source of magnesium, potassium, zinc, copper, manganese, selenium, thiamine. They contain”]

Base Recipe Overnight Oats

1/2 cup of oats

3/4 cup milk (I usually use almond)

1 – 2 tablespoons honey or maple syrup

1/4 – 1/2 teaspoon spice (cinnamon, cardamom, ginger or pinch of cloves)

Here are 5 easy, delicious options:

5 Quick and Healthy Overnight Oats

Making it Happen: Breakfast Rotation

At the beginning of the month identify the recipes and check kitchen staples; make grocery list
The first weekend: make make a double (or triple recipe pending family size) of granola
Most weekends of the month I make a double batch of pancakes/waffles or muffins. When completely cool, I layer between parchment paper and place in a Ziploc bag. Remember to label and date the Ziploc, sounds obvious but it’s easy to forget.
Then I rotate during the week, always starting first with a seasonal fruit or green smoothie

Sunday: Nutrient-rich pancakes or muffins with sausage

Monday: Granola yogurt parfait

Tuesday: Pancakes and (leftover) turkey sausage

Wednesday: Overnight oats

Thursday: Muffins and eggs (hardboiled or scrambled)

Friday: Overnight oats

Saturday: Generally eggs (omelet/frittata, casserole, breakfast tacos)

What about cereal? All processed breakfast cereals, have inadequate nutrition. Cereals are made with grains, but the nutrition and fiber comes from the outside bran layers and those are discarded when flour is refined. As

[su_expanding_quote_book alignment=”full” source_author=”Marion Nestle” source_title=”What to Eat” full_quote=”Breakfast cereals are supposed to be good for you and the relatively unprocessed ones still are, but most are now so thoroughly processed and sugared and filled with additives that they might as well be cookies. You can hardly find a cereal without added vitamins, so let’s call them vitamin-enriched, low-fat cookies. Cereal companies have a vested interest in getting you and your children to eat breakfast; they also want you to think that breakfast means cereal. But the full nutrient value comes when the grains are whole or unprocessed. Once the outer layer of the grain has been removed, the starch calories come with fewer nutrients and have been converted to rapidly absorbed bad carbs. Processing cereal grains into flakes, circles and puffs makes the starches even less nutritious. Whole grains help protect against disease. Highly processed cereals do not.” short_quote=”Breakfast cereals are supposed to be good for you and the relatively unprocessed ones still are, but most are now so thoroughly processed and sugared and filled with additives that”]

However, if cereal is too hard of a habit to break, there are some high-fiber, whole-grain cereals. Combine with whole-fat milk/ minimally processed almond or oat milk) and fruit and it has more nutritrient than a bagel, bread or breakfast pastry (such as scones, store-bought muffins). In buying cereal look for:

A short ingredient list
Lots of fiber, least 20 percent of the day’s fiber goal
5 grams for sugar per service
Avoid an ingredient list with zero sugars — theyc ontain artificial sweeteners like aspartame or Splenda.

[su_expanding_quote_book source_author=”Marion Nestle” source_title=”What to Eat” full_quote=”Overall most Big Four Cereals are vitamin-enriched desserts, but cleverly marketed with claims for health benefits that may have some scientific justification.” short_quote=”Overall most Big Four Cereals are vitamin-enriched desserts, but”]

Do you have favorite recipes for granola? Overnight oats? How about for pancakes and waffles?

Favorite Granola Recipes

Cranberry Maple Granola from The Gracious Pantry

Crunchy Granola from Kath Eats Real Food

Minimalist Baker: Super Chunky Coconut Granola

The Gracious Pantry: Clean Eating Pumpkin Granola

Flourless Pancakes and Waffles

Flourless Sweet Potato Waffles

Flourless Pumpkin Pancakes – I use a whole egg and whole-fat milk

Pancakes and Waffles

Apple Cinnamon Oatmeal Pancakes

Berries and Nut Pancakes