Healthy Eating During Times of Stress

 “Do you have a stressful situation? What are you having for dinner” Healthy nutrition is important for general health and stamina, especially during times of high stress, such as we are experiencing during COVID-19. Stress is a natural response to difficult conditions. Small quantities of stress can be beneficial in situations such as completing job deadlines, avoiding danger, or coping with a major life event. However, the consequences of stress can pile up over time and lead to poor physical and mental health. We may identify stress as a sensation, but we don't always know how it presents itself in sleep disturbances, anxiety, hormone imbalances, and occasionally bad food habits. When we're stressed, we turn to comfort foods like cookies, cake, candy, and other high sugar, low-fiber meals. These foods have the potential to worsen the development of chronic inflammation in our bodies. Rheumatoid arthritis, psoriasis, asthma, decreased kidney function, and inflammatory bowel disease are thought to be caused by high levels of chronic inflammation. Long-term chronic inflammation raises our chances of developing cancer, heart disease, diabetes, and other illnesses. Obesity, depression, and the consequences of ageing can all be exacerbated by inflammation, even at modest levels. We can lower our risk of chronic inflammation and illnesses by consuming a healthy diet. In one research of postmenopausal women, those who ate a healthy diet had a 60 percent lower chance of death from any cause and an 88 percent lower risk of death from breast cancer. The entire eating pattern matters more than any one item or foods. Certain meals, on the other hand, have been discovered to have higher antioxidants, which may be useful while under stress. Vitamin C-rich foods include oranges, strawberries, tomatoes, and other citrus fruits. Other fruits to add in your diet are cherries and blueberries. Instead of other sweet meals, eat fruit for dessert. Along with broccoli, eat some leafy greens like kale, spinach, collards, and chard. Avocados with nuts, particularly almonds, walnuts, and pistachios, should be consumed in moderation. Choose salmon, sardines, anchovies, and other fatty fish when shopping for seafood. Make it a priority to consume plenty of fiber by eating fruits, vegetables, whole grains, and nuts. These foods' anti-inflammatory effects are enhanced by fiber. For extra anti-inflammatory effects, add garlic, onion, pepper, ginger, turmeric, oregano, thyme, and rosemary. According to Matthew J. Kuchan, Ph. D., a senior research scientist at Abbott, "a balanced diet helps minimise the harmful impacts of stress on your body." "By lowering oxidation and inflammation, as well as helping to decrease weight gain, a nutritious diet helps to establish a solid, more durable foundation for your body."

Swati Sharma

 Assistant Professor

 BBA Department