NewAfricanWoman Issue 35 - Flipbook - Page 82
NAW Health & Wellbeing
STRESS
SCOFFING
W H AT T O D O :
When some people go through
stressful periods, they are
gripped by food consumption
compulsion. Those cravings
come courtesy of cortisol –
the stress hormone. Elevated
cortisol levels arouse cravings,
usually for sugary and fatty
foods. Just knowing this can
really help you refocus your
energy so that rather than send
yourself into a food coma,
you go for a run or do some
yoga to release stress, and eat
healthfully when you need it.
Stress and anxiety can cause
poor health and food choices
that riddle you with negativity,
along with giving you a health
threatening pooch. Create an
environment that limits stress
by making a list of things you
know release stress and tension,
such as Epsom salt baths, hitting
the gym and listening to music.
Next time you are stressed and
tempted to reach for a snack,
pause to look at the list and
consider your alternatives. Avoid
situations that trigger stress.
For example, if crowds make
you anxious, don’t go to the
supermarket at peak times. And
take time for you, perhaps even
a kids-free hour or some chill
time with a girlfriend.
W H AT ’ S T H E T O L L?
Elevated cortisol levels yield
visceral fat, which is the outof-reach fat buried behind
your abdominal muscles and
wrapped around your organs.
Visceral fat is an indicator of
insulin resistance, which sets
the stage for type-2 diabetes,
cardiovascular disease, breast
cancer and more. A US
National Institute of Health
study, conducted on 359
middle-aged women (166
of African heritage), found
a direct correlation between
visceral fat and long-term
metabolic, sexual and mental
health consequences. Stress
compromises stomach acidity
and, consequently, its ability
to absorb key nutrients. So
not only does stress-induced
cortisol damage your body’s
ability to digest properly, it also
decreases your body’s ability to
repair itself.
M A N AG E S T R E S S
P R AC T I S E
AWA R E N E S S
Catch yourself when negative
self-talk starts to creep in: “I will
never meet that deadline”, “my
body will never be x or y”, “This
is too much”. Take a deep breath
and deal with it. If the workload
is too much, ask for help. If
your health goals are too lofty,
reset them or take pressure off
the outcome. Their impact will
reduce significantly and the urge
to scoff down a pint of HäagenDazs will simmer down too.
Take frequent breaks to relax
and take stock of your progress.
Lastly, be kind to yourself.
Beating yourself up after a
stress-induced splurge only fuels
more negative feelings. Instead,
acknowledge what has happened
and move on.
1 0 F O O D S T H AT F I G H T S T R E S S
CASHEW NUTS
Cashews are packed with
zinc, an essential mineral
that may help reduce
anxiety. Researchers say
that those deficient in
zinc suffer from anxiety,
irritability, and lack the
ability to concentrate. They
are also rich in omega-3s
and protein, so they’re a
smart snack no matter what.
MELON SEEDS (EGUSI)
Have you ever noticed how
strangely soothing egusi
is? The melon seeds in this
West African favourite are a
great source of magnesium.
This mineral is known to
alleviate depression, fatigue,
irritability and ease muscle
tension. It even helps with
PMS symptoms like cramps
and water retention.
ORANGES
The vitamin C in oranges
is known to boost a type of
white blood cell that plays a
vital role in immunity, critical
for countering stress.
CHICKEN
Tryptophan is a calmnessinducing amino acid, found
in protein foods, that
helps produce serotonin.
Serotonin is the chemical
that regulates hunger and
feelings of wellbeing.
DA R K C H O C O L AT E
A bite or two (not a bar)
of dark chocolate has
antioxidants that trigger the
walls of your blood vessels
to relax, lowering blood
pressure and improving
circulation. It also contains
unique natural substances
that create a sense of
euphoria similar to the
feeling of being in love.
P R E B I OT I C A N D
P R O B I OT I C F O O D S
Probiotic-foods, like
kombucha, yogurt and
tempeh, have live bacteria.
Prebiotic foods, like
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asparagus, banana, onions
and quinoa, feed the good
bacteria already living in
your gut. A UCLA study
found that promoting
healthy gut bacteria
reduced brain activity in
areas that handle emotion,
including stress.
LEAFY GREENS
Green leafy vegetables
like spinach contain folate,
which produces dopamine,
a pleasure-inducing brain
chemical, helping you keep
calm and lower the risk of
depression. A study found
that students who eat more
fruits and veggies are
calmer, happier, and more
active and energetic.
SALMON
The omega-3 fatty acids
in salmon have antiinflammatory properties
that help counteract
the negative effects of
cortisol. A US National
Institutes of Health study of
medical students who took
omega-3 supplements had
a 20% reduction in anxiety
compared to a group given
a placebo.
EGGS
An excellent source of
vitamin D, which boosts
happiness, egg yolk can
also help reduce risk
of panic disorders and
depression. Other sources
include mushrooms, milk
and cod liver oil.
OAT S
When stress hits, very little
can keep you from the
pastry aisle. If it’s carbs
you are craving, an MIT
study showed that they
make serotonin too. But
instead of chowing down
four doughnuts, reach for
a complex carb like oats or
quinoa porridge. They won’t
contribute to your already
potential spike in blood
glucose.
