Stress & Weight Gain as a Caregiver
welcome to dishing up nutrition with license nutritionists and dietitians from nutritional weight and wellness. We explain the connection between what you eat and how you feel. Stay tuned for practical realize solutions for healthier living through real food nutrition down. You got to make the long last just kicking down. Cobblestone welcome to dishing up nutrition. Today's show is brought to you by nutritional weight and wellness. We are a company providing life-changing nutrition information to people in the Saint Paul and Minneapolis area through this local radio station, but also to people throughout the United States and even worldwide through our dishing up nutrition podcasts. This morning, we have yet another great topic to discuss. We are going to be talking about the interesting topic of how to best manage the stress that comes along with being a caregiver, and it's probably no surprise to many of you that about ninety percent of caregivers report stress as having the biggest negative impact on their lives and on their health. So today we want to spend much of the hour show. Sharing information about why caregiver stress often leads to weight gain and other health problems. And then we want to talk about what you can do to counteract those facts. I am Cassie Wenas. I'm a registered in licensed dietitian. I've been in the field of nutrition for the past twenty years now, and I have to tell you, I find that because of all the nutritional research being conducted out there, I mean, and it's worldwide some really great research being done. I feel like I need to be reading and learning almost every day and things are always changing. So you really need to learn and read the research everyday to stay on top of things. Here's one great example twenty years ago when I was just starting my nutrition training and college, I was being taught back then that eating low fat was good for us. You probably remember those days Caroline. Oh yeah. It was the low fat. High carb message, and we thought that was the healthy way to go. Now, thankfully, we know better. We know that the low fat message was really not well researched, and frankly, it's just wrong information that voice you just heard is my co host this morning, Caroline Hudson, Caroline is also a registered in licensed dietitian, and Caroline has been practicing nutrition a little bit longer than me. So truly, there are two great nutrition minds here in the studio with a lot of clinical experience. Oh yes. I started my first nutrition job in Canada in is in the eighties, let's say, and I worked in a very remote area actually a number of remote areas, and I was learning a great deal about people's eating habits. So throughout my life, I've also been a caregiver, a caregiver, of course. Who my children, which I think all moms. Right, right. And my parents mostly my father. My mother's still doing very, very well ninety and very active. I was kayaking with her on lake superior few weeks ago. So all of that's awesome. Yes, she is awesome woman, but also other family members and even a few friends down the road already, you know. So I know a lot about caregiving. Yes, I believe there was a reason you were picked to be on the radio today and discuss this topic. You do know a lot about it and you probably realize Caroline that about forty, five million people in the United States provide unpaid care, right, dry dolts and kids. We're not paid for this. So forty, five million of us provide unpaid care. That is a lot, and it's no surprise that seventy five percent of these caregivers are women. So if you're a caregiver. And you have found that maybe at first you put on a couple of pounds and you didn't think much of it. But lately maybe the pound seemed to be piling on if that rings true with any of you listening. I'm sure you want to know how you can fight the caregiver weight gain problem. Oh, yeah. We know that during high stress times are adrenal glands release the stress form own cortisol. So let's be honest for most caregivers. High stress times are pretty much daily. Sometimes hourly, you know, and has our level of cortisol rises. Yes, what your insulin levels rise too, so that excess insulin is considered the fat storage form on which means that every calorie get stored as fat rather than what it's supposed to happen gets burned right. And unfortunately, that high stress nearly every day can actually change how our hormones work in our body. And when you're under that constant stress, your body makes way too much cortisol, which then leads what to that excess insulin and too much insulin equals that weight gain. Wow. You said a mouthful there. I did. Yeah, but that's all great information. And I really want our listeners to understand this stress hormone connection. So I just want to repeat what you said with even a little more detail because I think it's really important for caregivers to understand how stress first of all increases cortisol. You know, it's part of that fight or flight response, which is great back in caveman days when you were trying to escape being eaten by something, but when you're a caregiver and that stresses every day, so that cortisol level is high every day, like you said, Carolyn that then increases your insulin levels higher than they should be every day. Yeah. And you said it insulin is our fat storing hormone. So that high stress chronically day after day eventually leads to unwanted weight gain, and it all starts with those adrenal glands, like you mentioned, it's our. Grenal glands that produce that extra cortisol. The cortisol raises our blood sugar. The blood sugar sends a signal to our pain Korea's to send out a bunch of insulin to respond to those high blood sugar levels. And then that excess insulin stores that blood sugar as fat, oftentimes. And our longtime listeners probably are well aware that too much insulin. In in the biochemical terms leads to insulin resistance. So when you're under that chronic stress, you become insulin resistant. And that's when you start to see that weight gain around the middle. We all that spare tire your tire insulin meter, right? The Muffin top. I think lot mother name why we could come up with a lot on. So when you think about the stress of caregivers, there are just so many stressors, the round the clock duties, you know, that's enough to exhaust even the strongest of individuals. And then often there are financial pressures, and sometimes there are just some really strained relationship things, you know, and one of the stressors I had a care caregiving, my dad was when he didn't want to eat properly. Sometimes he didn't even want eat, did wanna eat at all, didn't want to eat at all. Other times he would have, you know, maybe a few bites of something and he wouldn't necessarily want the healthy things, you know. So as a nutritionist, that really kind of that was stressful for me because I'm still the daughter, right? Yes. And he's not listening to you because he's the dad, the dad and anyway it would just it. It. Was it was hard and even with friends that's happened, you know, they wanted to go through a drive through before we went to a cancer treatment or something like that. And I like. Oh, please. Dr driving near the devil right well, and I've even seen in my own family with my grandma, something I never thought I would see there are well, there were eight siblings. Now there's seven taking care of my grandma and just the friction and the stress that has been created between the brothers and sisters in trying to figure out how to best care for their mom and one inevitably, you know, gets the biggest load put on them, certainly, and then has to kind of dictate things and then gets the the, you know, the feedback that isn't always good from the brothers and sisters. So there's so many ways that being a caregiver can be really stressful. And as I said earlier about ninety percent of caregivers report that stress as having the biggest negative impact on their lives and on their health, and you all know that if you are a caregiver, you can't just walk away from. That daily stress. So when we come back from break on the other side of break, we wanna talk more about how should you be eating, how should you be sleeping in order to counteract the effects that excess cortisol can have on your metabolism and on your weight. So you're listening to dishing up nutrition and we have to seminars coming up this fall. I, we are presenting the food connection to ADD ADHD on Saturday. September twenty nine. That's next Saturday. And this seminar will focus on how food affects both children and adults and then on Saturday, November tenth, Dr, Chris and JoAnne would love you to join them at our menopause survival seminar. And after each one of the breaks today, Cassie we'll share more about each one of those seminars. So stay with us, hey, cravings. What's up? Not. It you Kazan taking you down. Oh, didn't see that coming because I've always buckled onto your pressure will this is my house now. So bring it ice cream. You want a piece of cake. I see when the pantry potato chips. See this super chick got herself to nutritional weight and wellness and learned. The cravings aren't a willpower thing more like a blood sugar mineral deficiency. Digestive thing and eating imbalance sleighs the beast animal protein healthy fats, vegetable cobs. The temptation taming Tribeca make use rank em me shine too. I feel deprived. Not when I'm armed with my nutritional weight and wellness numb numb, chucks step off cravings, or I'll swing you into oblivion. I guess it better clean this up. Learn how to conquer your cravings with the nutrition for weight loss program, nutritional weight, and wellness on site or online, visit weight and wellness dot com. Welcome back to dishing up nutrition. If you're just joining us. I'm Cassie Wenas. I'm in studio this morning with Caroline Hudson and our topic today is stress and weight gain as a caregiver. But before we jump back into that topic, I want to talk a little bit more about the ADHD seminar that's coming up here the end of September that Caroline mentioned on the other side of the break. This is such a great seminar. So many of your questions we'll get answered. If you have a child with ADHD or maybe you yourself are struggling with ADHD. I can tell you one of the many questions that I hear repeated often at this seminar from the attendees is Ken sugar increase my child's ADHD symptoms. Well, as dietitians and nutritionists we can tell you that from clinical experience that, yes, it can definitely increase those ADHD symptoms, but I also want to share the research with you. There was a study. -ducted at the university of South Carolina that found the more sugar that child consumed the more hyper active and restless they became. There's also a study I have here from Yale, which found that high sugar diets made kids who already struggled with attention struggle, even more at nutritional weight and wellness. We believe that a real food diet is critical for anyone of any age experiencing ADHD symptoms. So whether you're young or middle aged or older food makes a difference. And this upcoming seminar again, is called the food connection to ADD. ADHD are. Teachers are as always JoAnne and Angela, and we choose to have them teach the seminar because they both have children with ADD and or ADHD and they do a great job sharing what foods support their children's brain chemistry and the law. Also talk about what foods interfere with positive brain function. If you're interested in signing up or you just want to learn more, you can call the office at six, five one, six, nine, nine, three, four, three, eight, or you can go online to our website at wait end wellness dot com. Aunt Cassie said before we went to break that we would come back and we would talk about how do you manage the caregiver stress without affecting your health? You know the truth is the caregivers. First priority really should be themselves, but that's hard, isn't it really harshly for us females? Yeah. Yeah. Why is that? Whereas are done right, but really you need to take care of yourself, I or eventually you aren't going to be an any kind of shape physically mentally emotionally to help the other person. So how do you do that? Let me tell you, you know, it's really not easy. I've been in this position a lot of times, but you do work hard at it because I've had conversations with you before on this. Yes, yeah. Out for time with your friends to just laugh and socialize exacting, sleep sleep os sleeps really an important one that's for sure, but I really found that I needed to take just one step at a time. Right? And so my first thing that I always do is carry water with me. So finding a great water bottle or something that you enjoy drinking out of. And for me, I love the my filter. Water because it tastes so good. Yes. So I carry a water bottle everywhere. I know and I know that my kidneys and liver, they have to have that one to have sufficient water to metabolize fat. So a good water bottle. That's an easy solution. Right. Kind of a fun one. Nine for, yeah, a yeti or some Jan water bottle and not only does drinking eight to twelve glasses of water a day help metabolize fat so that you don't have that unwanted weight gain, but it also helps your energy. It does. Don't you find that even on those nights where maybe you were up with your dad? A lot when he was sick, if you drink plenty of water, it helped with that energy level the next day. And certainly as a caregiver, you need that. Now before we look at some other possible solutions to control stress and cortisol levels, I think we should look a little deeper into what else happens. Bio chemically that could cause our body to have sugar cravings. I can't even count on two hands. How many clients I've had over the years that our caregivers that describe these intense sugar cravings, whether it's for cookies or muffins, or donuts, what causes these sugar cravings. And a lot of these caregivers have shared with me that if they start, they can't write if base going down that rabbit hole rice that if they just avoided altogether, if they can have that willpower there. Okay. But if they take one bite of a cookie, then they're eating the whole cookie jar full and probably this resonates with some of our listeners out there today. Yeah, for sure. You know, as we mentioned under stress, your cortisol levels rise in your body. And as those levels rise, the court is all levels. It can cause your pancreas. As we talked about earlier to sell. Send out those higher levels of insulin and that excess insulin makes your blood sugar actually through rob. Right. And then a drops really low. So then what happens you crave sugar and you want that cookie or your Jamie about it? Or the Muffin, or chocolate or glasses? Sweet tea or that mocha lattes. Oh my goodness. Lots of people are heading over to the coffee shop, especially as the weather gets colder. Yeah, yeah. And that excess insulin and excess sugar. What happens it packs on those pounds. And usually the other thing it makes us feel more tired. Right. So you know, and Mike give you a little bit of a boost right when you have it, but then in a little bit, you're more tired more dragged out. You actually want a nap and you don't have time and there's to be happy. Right, right. Isn't that interesting though, to know it's not about, you know your willpower, there's biochemistry gyn. So many of our clients go. Oh, wow. Just me not just be right, right. So how do you break that stress, eating chain, that chain. That has probably sabotaged you again and again into overindulging in the cookies or the candy or the coffee drinks, like Carolyn just mentioned, you know, I don't know about you, but lately I've been hearing a lot of people talk about this salted caramel mocha, and I've been hearing radio people on a certain station, and I love these radio people. But anyway, I don't know if it's a new thing this year or if everybody's just loving the flavor again. But this salted caramel mocha. I keep hearing it. So I went and looked it up and I didn't even look up the large size. I just looked up a medium. So sixteen ounces not only is the salted caramel mocha handy new, almost five hundred calories in that. You know, fairly small Cup, but its sixteen teaspoons of sugar. Oh my goodness, sixteen teaspoons. I mean, wouldn't you think that would pack on the pounds, especially if you are going to these coffee shops and getting some. Who food drink like the salted caramel mocha every day or even every other day you will surely pack on some extra pounds. So if you were battling that extra weight gain and your caregiver, the association really is very, very clear, constant stress equals wake gain and to be candid caregiving may result in easily adding some extra unwanted weight. So have you thought of a stress management plan that would work for you so that you can avoid that wakened? That's the important piece this can be avoided. Right? Exactly. It's, but it has to be conscious. You have to have a stress man management program. So remember in school, we were taught to read, memorize, solve problems. But unfortunately, we were not taught how to deal with stress that. Could be associated with caring for an ill, family member or friend. So those years in school didn't really help prepare us to be caregivers and how to stay healthy under some of these long term stressors. Yes. And so when we come back from our second break, we wanna talk more about how can you get a plan together for yourself that can help you to best handle the stress in your life? Yes, you are listening to dishing up nutrition. We invite you to tune in next Saturday to hear Dr and JoAnne disgust nutrition for Parkinson's disease. They will be discussing foods that support positive brain function and foods that interfere with good brain function medications today have very limited positive positive results, and often more side effects for many suffering from Parkinson's disease, eating foods that support good brain function has shown. Positive results and no negative side effects. So here's a simple question for you. Do you know that diet soda is unknown trigger for Parkinson's disease? There seems to be a definite link between aspartame in diet soda and neurological problems. The more we know the better we can do and we'll be right back. Welcome back to dishing up nutrition as Caroline mentioned earlier in the show. I'm sort of the designated advertiser, I guess you could say of our upcoming seminars, and we really have some great ones scheduled this fall a little earlier. I talked about our ADHD seminar. Now I want to tell you about our menopause seminar. So coming up on Saturday, November tenth, we want to invite you to join other like minded women for our menopause survival seminar. This is a one day seminar. There are three great teachers. One is Dr the owner and founder of nutritional weight and wellness, and she will be joined by JoAnne and Chris and those three ladies will show you how real foods can reduce your menopause symptoms. They'll answer any and all personal questions you have. They'll feed you a really delicious lunch and a couple of tasty snacks. I think it's all organic as well. And. They'll give you great ways to get rid of your hot flashes naturally to get a good night's sleep without medication to avoid the Peri menopause and menopause, weight gain and possibly most important, they will teach you how to keep your bones strong and healthy all of this and a lot more in just one day of learning and fun. There's always a lot of laughter. I've sat in on the cloud at times. Great. You learn a lot, but you laugh too, and it just is a great day if you want to sign up or if you wanna learn more, you can call six, five one, six, nine, nine, three, four, three, eight, or you can go to our website at weight and wellness dot com. Now before break, we were talking about getting a plan right? Writing a plan. If you're a caregiver to avoid the detrimental effects of of the stress of the high cortisol levels, and hopefully you caregivers, listening are seeking help from a counselor or your priest or your pastor, or maybe it's your best friend. Maybe it's all of those people, and that's a good thing. We know that traditionally these people are able to give a motion support, and that's so important. The sad part is dietitians and nutritionists have not been part of the caregivers support team until recently. And I kind of think of it this way. Good nutrition is more powerful than anything else you could do for yourself during these high stress times. I always say, when you are going through stressful times, that is when you need. To eat your best. Yeah, perfectly perfectly. All the fat is when you need to eat perfectly eating real food is the most basic way to care for yourself so that you have the energy in the mental clarity to care for that other person. So you know, as petition and nutritionist, we have many clients who are caregivers. So we want to share a self care plan that has worked for many of these clients while an even myself. Right. So I'm going to share my own stress management plan. So in addition to the drinking water that already talked about, I have to eat a number of small meals to support my energy and my blood sugar. So I know that for me, it's really important to keep my blood chagrin grand balance. So I don't have those sugar cravings. I mean, I have been caught at times, you know, in the. Very beginning. And what happens is, you know, I go off the deep end with the sugar craving. And as you said before, it's bio chemically in that then deuce bio chemically. So you know, I have a real commitment to my health for this reason. So I'm happy to say I'm not running into any coffee house to get a caffeine or sugar fix anymore. And I think we need to stress that eating those small meals several times throughout the day and our longtime listeners know it should be protein carb, healthy fat. Those three things at every one of those meals that will grab hold of that blood sugar and keep it stable so that your cortisol levels don't mess with it. Right? It's so important and Caroline, I've known you for a few years now and you definitely have that attitude of wellness. You've obviously made a commitment to your health and like you've talked about, you have developed a stretch. S. management plan that really works for you? Yes. I really have an during stressful times. I want to make sure that I keep my blood sugar balance. So I would continue to have the energy. I be able to remain focused, remember important details and so I wouldn't be gaining weight. You know, my commitment to my health helped me develop a self care, some self-care habits, you know, I started packing food packing up my launch and stacks. I packed up a variety of real food. You know, that could be my leftover steak or chicken or pork from the night before some hard boiled eggs or cheese along with some cut up fruit and raw veggies. Also Pat healthy fats like nuts or olives. And if we needed to rush into some Russian to the hospital, I was ready. It. Didn't matter that the hospital cafeteria wasn't open because I had some food with me. Right. And if you've ever sat in those ers in the way our and you sit for a long time, we hours of the morning, you know, you know that the only food available is something from that vending machine like Eminem. Yeah. I mean, there's not a lot of good things. Thanks and even, you know, sometimes you can't even leave the side of your loved one or friend, you know, even to go to the vending machine, right? Which on that note is why I actually own while I own several purses like many women do, and I switch them out depending on the occasion. But one of my purses is very large and I call it my food purse. I bought it at a point in time where there was just a lot of stuff going on, and the kids were young and we're running here and there, and I knew I needed a purse big enough to hold a small soft sided cooler to carry our healthy gluten free snacks with us. So if you know if that's at all enticing to any of you that you have to go out and buy new purse. Yeah, right. Make it a large food purse. Now, some of you are probably thinking as Caroline and I are talking here. You're probably thinking something like, oh my Lord. I'm already so overwhelmed, and now you want me to cook and pack mini meals. Well, yes, we do. And I know it's not easy, but it is so worth it, and I want to share a real life story. A real life example with you to help motivate you to get on the bandwagon here and cook and pack, those mini meals, and some of you may be no a bit of this story as well. The longtime listeners probably remember, Tina, who has been here in studio with us and shared her success story. She started out as a client at nutritional weight and wellness, and she now teaches classes for us, but she's been on the show talking about how eating real food and practicing a healthy lifestyle, put her m s into remission several years ago. So. So you can imagine her eating plan is really important to her so that she can continue to keep her MS in remission. And this is without any medication. She has kept her MS in remission. Her brain scans look good all through the power of real food. But the story I want to tell you is what happened for years ago when her husband had a heart attack, and he ended up in critical care for weeks now, Tina new at this time of tina's a registered nurse. So she wasn't practicing at the time, but she knew full well that hospital food contained too many chemicals too many bad fats and certainly too many processed carbs for her to stay healthy. And even though this was a critical time or husband had just had a heart attack, she was still determined to keep her MS in remission as she cared for him. So imagine all of this overwhelming stress of her husband being in critical care, but she still. Somehow found the time to prepare all of the food that she needed to stay healthy and she brought it with her everyday to the hospital. I think another important piece to point out and I know you would agree with me Caroline is that she would go home every night and sleep in her own bed because she knew sleep with important. Yes. And she had a great relationship with the nurses. I mean, they they had said, we will call you in the middle of the night if anything goes wrong or if we need you. But she went home every night and got her arrest and then would repack her food and bring it to the hospital and the results of her commitment to her health r. that her MS continued to remain in remission even through that stressful time and she maintained great emotional balance so that she could not only support her husband, but she could be there for her kids as well. And what I think is so very important as someone that comes from a family with Ottawa immune disease. She did not develop another autoimmune disease. During this time because we know that if you're going through a lot of stress and you're not eating well, the odds are higher that you will develop another autoimmune disease, but she did not. And obviously I or I wouldn't be telling this story. Tina's has been survived the heart attack, and what's so phenomenal is that he started following the weight and wellness way of eating real food after he got out of the hospital and today he no longer needs any medication. He is on no prescription medication, and his doctors have actually said to him, he's a walking miracle. So again, I tell you this story because it is a great testimonial to how you as a caregiver can take care of yourself somehow, someway, find time to pack that food so you can take care of yourself so you can take care of others. Well, it's time for our last break. So you are listening to dishing up nutrition at nutritional weight. Wellness. We are on a mission to develop a supportive nutrition community as Thia Titians and nutritionist, we know it's difficult to change eating habits and to do so successfully. Most people actually need more education and more support from others who are on the same path and support from family and friends. We continually offer seminars one night classes and are to nutrition series the weight and wellness series and nutrition for weight loss program to provide that education and the support this fall. The weight and wellness series is being offered in six to our classes at three of our locations as well as the weekend weight and wellness series. When we come back from break, Cassie, we'll share the dates and times of those. Welcome back to dishing up nutrition. As Caroline said. I want to tell you about our weight and wellness series that are coming up for anyone who's interested. This fall were offering our weight and wellness series in two different formats. First of all, in our typical format of six weekly classes. So you meet one day a week for six weeks and it's two hours each time. We're offering it in that typical format at our lakeville office are maple grove office and our mendota heights office. And all of those series are starting the week of October first. And if you sign up by this Monday, the twenty fourth, you will get our early bird special and you can save fifty dollars off the price. So you might wanna think about that. And then our weekend weight and wellness seminar is being held in our Saint Paul office this fall. That is when we scrunch all of the information in those six weeks into a. Long weekend, and it's great for people that just can't commit to coming every week for six weeks or it's great for people that live out of town, or we often have people fly in from out of state to get this great information. So the weekend weight and wellness seminar will start in Saint Paul at our office there on Friday, October twelfth. And you'll have a couple of hours on Friday, and then you'll meet all day Saturday and much of Sunday, and you can sign up for our weekend weight and wellness seminar by going online or calling the office at six, five one, six, nine, nine, three, four, three, eight, and their too. We have an early bird special if you sign up for that weekend weight and wellness seminar by October. Fifth, you'll save fifty dollars with our early bird special. And before we get back into our topic, I just wanna share a really great recent Facebook post from one of our clients. This is what Bobby posted on our Facebook page. In this journey called wellness. I have practiced the nutritional weight and wellness way for eight years with great success. Now at age sixty five, my lab tests are great, even my height was up one inch. No, I love that. I love that too. That's what I hope for now. The biggest struggle I have Bobby says is to get more people on board with nutritional weight and wellness. We love our Shirley. Thank you for those accolades. Bobby. And if you have questions for nutritional weight and wellness as to how can you get on board? How can you start eating the nutritional weight and wellness way? Again, you can call the office at six, five one, six, nine, nine, three, four, three, eight, or check out our website weight and wellness dot com. We have a lot of great information and recipes there as well. Okay. So let's see before we went to break, we were, oh, I was telling the story about tina's husband through all that stress. She still made. Made it an effort to pack or made an effort to pack her food and she really eight perfectly during that time. Now, I will say to that, Tina regularly meets with a nutritionist, and I, I really feel like for most everyone listening, that's a caregiver. If you want to figure out how you can put the nutritional weight and wellness way into practice in your particular situation as a caregiver, I think the best way to get your answers to that question is to set up an appointment with one of the nutritionists or dietitians at nutritional weight and wellness, and we, we won't make you change everything up overnight. We'll take it in baby steps. I know one thing that I usually do is to figure out what is the one food habit that is most damaging to that caregivers health, and then I encourage them to start with that. Start with that one food habit and give it up. Uh-huh. You know, that's a really great approach. I often do exactly the same thing, but I'm curious, Cassie is very any. One bad habit that seems to reoccur a lot. Oh, that is a really good question. I, I will say that the worst bad food habits can definitely vary from person to person. But thinking back if I had to guess when it comes to caregivers, a lot of them that I've worked with are addicted to diet pop. Right? Yes. I think it's their pick me up or they think it's their pick me up. If that's the case, then that is the first thing I encourage them to eliminate. And you know, not only do I think, caregivers reach for that diet coke or that diet Pepsi, because they think they'll give them. They think that it will give them energy. But I also think that that word diet across the front says to them that this this beverage will not cause weight rain, right? Except my keep my waistline slim. Well, I can tell you from both clinical experience and from the research that neither of those statements are true and speaking of the weight gain back in two thousand eight. There was a large research study done right here in our own backyard at the university of Minnesota. And this study looked at diet pop drinkers in particular and concluded that people that drink even just one twelve ounce can of diet pop a day. Now back before I found nutritional weight and wellness when I was a dicta- diet pep. She, I measured in twenty ounce bottles. So I hate to think what my risk was, but this is people that are just drinking even just one twelve ounce can a day they are at a significantly increased risk of gaining unwanted weight, not only that they're also at an increased risk of having high blood sugars. And this was with diet pop, and they're also at an increased risk of high blood pressure. So diet pop is not good for our waistline, not good for our overall health, and it certainly does not give us long-lasting energy on, of course getting this may come as a prize to some of you. So I want to share a few, the reasons that researchers point to as the cause of this weight gain. So when the sweet taste of that artificial sweetener in diet soda or low fat yogurts or things like that, hit your brain, it signals your pancreas to produce insulin. So, and we all know. We've been talking about that insulin lot today that tells your body to store sugar as body fat, resulting in that weight gain. So also those artificial sweeteners, they actually condition your body and your brain to want more sweeteners in your foods. So then what happens you actually crave more sugar. It sabotaging, it is very the artificial sweeteners, the diet pop, and I should mention too that the research also shows that drinking diet pop daily is associated with an increased risk of stroke and of Alzheimer's disease. Oh, my goodness. That's Nyerere mentioned the way attacked about, well, I find if I drink enough water every day, I don't have those cravings for sugar or high high sugars soda drinks or or high sugar coffee drinks. So at nutritional weight and wellness. We have many clients who just. Stop drinking soda for one month and guess what? They lost anywhere from ten to thirty pounds just by giving up their soda and your brain. This is really critical is made up of two ingredients, water and fat, and it's essential to keep your brain hydrated because even the slight dehydration can cause the release of stress hormones, and that, of course, is going to damage your brain overtime. Right now, we realize that if you're a caregiver, you likely feel overwhelmed with your workload and you might be constantly worrying about the person you're looking after. Be aware that both of these factors can really take a toll on your brain. And as Caroline just mentioned, our brain is made up of two critical things, water and fat. So I wanna talk about that fat piece a little bit more when they look at the fat that makes up a healthy brain the. Jordy of that fat should be an omega three called DHA. Now, if you eat fish several times a week, that's a great source of DHA. There's also a great supplement that we have at our office that is from algae that is DHA our time is up today. So our goal here at nutritional weight and wellness is to help each and every person experienced better health through eating real food. It's simple yet powerful message, and thank you for listening and have a great day. Thanks for listening to dishing up nutrition. You enjoy this podcast. Please share your favorite episodes with a friend or leave a review on. I tunes Stitcher or iheartradio the content and opinions expressed are those of the hosts or presenters, they're not intended to diagnose, treat cure or prevent disease. Product statements have not been evaluated by the FDA.