How have you been coping with “the new normal” brought upon us by the global pandemic? As much as the coronavirus outbreak has affected the physical health of people all over the world, the psychological effects of social isolation and loss of our daily routines that lead to feelings of anxiety, depression and fear, cannot be overlooked.
And for mums juggling working from home and managing a full household 24/7, burnout is also a very real health problem. In fact, the World Health Organisation has classified “burn out” as an “occupational phenomenon”, “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed”.
A reason for this anxiety you’re feeling stems from uncertainty about the present and the future, which might actually directly affect the way we eat. But keeping an eye on what you and your household are nibbling on can go a long way towards calming anxiety. That doesn’t mean diving straight for a tub of triple choc ice-cream, though; think healthy fats, plenty of vitamins and even a spoonful of yoghurt.
Consider adding these stress-busting foods to your weekly meal plan or grocery shopping list, which we’ve compiled below, along with easy recipes to try:
Avo-cuddle with an avocado! The world’s favourite fruit is packed with B vitamins, which can help to relieve stress by promoting healthy nerves and brain cells. And, as a bonus, the monounsaturated fats and potassium can help lower blood pressure. Turkey and avocado sandwich anyone?
Save time on washing up by serving this tuna and avocado salad directly in the avocado peels. Alternatively, serve them on toast for a more filling meal.
Watch the video below for a step-by-step guide:
Check out even more delicious avocado recipes here!
How does a indulging in a meal of beef steak help you reduce stress, you ask? It’s all about the zinc. Foods rich in zinc have been linked to lowered anxiety; think oysters, cashews, liver, egg yolks and beef. Choose grass-fed beef that contains less overall fat and hormones, and more omega-3s, than their non-grass-fed counterparts.
There’s not a whole lot of prep or stove-top tending needed for this hearty one-dish wonder of melt-in-your-mouth beef chunks and baby potatoes.
Try these yummy beef recipes for starters.
The humble blueberry is doing more for your health than you think, especially when it comes to your mood. Blueberries are packed with vitamin C, which is known to lower blood pressure and cortisol, a stress hormone. They’re also said to help improve memory and keep Alzheimer’s at bay. Munch on the fresh stuff, or incorporate them into your cooking.
Blueberries are yummy when eaten on its own, but why stop there? Enjoy them by adding them to classic banana bread for a tasty teatime or breakfast option.
A rich source of stress-relieving vitamins B2 and E as well as zinc and magnesium, almonds can help to boost your immune system when you’re under stress. Throw a handful into your next beef and ginger stir-fry for some added crunch.
Delicious and diabetic-friendly, this pasta dish only takes half an hour to prepare and cook. It also features baby spinach leaves, which is another stress-relieving food.
Seriously, is there anything this fatty fish can’t do? Salmon is packed with omega-3 essential fatty acids which can boost your metabolism while doing great things for healthy brain, heart and joint function. And studies show that it helps to reduce chronic stress-related anxiety, too.
For this dish, wrap salmon, vegetables and sauce in baking paper and pop them in the oven for 20 minutes or so until they’re ready to eat. It’s that easy!
Want more? Check out our best salmon recipes here.
Leafy greens like spinach, kale and Swiss chard are high in magnesium, which can help you feel calmer and even beat headaches and fatigue; a dish like scrambled eggs with spinach and salmon is the perfect start to the day. Other great sources of magnesium? Nuts, seeds and whole grains.
Recreate this popular zi char dish of spinach and three types of eggs at home with our quick and easy recipe.
Check out more tasty spinach recipes here.
Recent studies have also shown a link between probiotics and a lowering of social anxiety. So load up on foods like pickles and sauerkraut, as well as generous servings of healthy yoghurt. Check out some creative ways to amp up your meals with yoghurt, or for a fuss-free breakfast, prep plain yoghurt with some delicious toppings.
Sip a cup of antioxidant-rich green tea to calm your nerves after a hectic day at work. Green tea contains the amino acid L-theanine, which is known to enhance your mood by stimulating the production of alpha waves in the brain, leading to stress reduction and a relaxed mind.
This superfruit is not only nutrient-packed, but it also acts as a stress buster. Jam packed with potassium, vitamins and nutrients to regulate your heart functions and soothe your digestive system, you will unwind nicely after snacking on one. Got a bunch turning too ripe? Check out our best banana bread and cake recipes to use them up so you don’t waste any!
Incorporating more sweet potatoes in your diet can be a great way to combat stress and this is due to the fact that the vegetable is magnesium rich. An essential mineral for normal body functioning, magnesium can help reduce body wide inflammation and also helps to level out the body’s stress response system.
A healthier take on the American grilled sandwich, this version replaces the bread with sweet potato. What’s more, for the toppings, you can follow our recipe (namely pastrami, sliced cheese, sauerkraut) or substitute with other suitable ingredients in your pantry.
Research shows that dark chocolate may help reduce the levels of stress hormones your body produces. It also releases serotonin, a mood-improving chemical also known as the “happy chemical”. It’s okay to indulge in a small piece now and then! Alternatively, make this dark chocolate dessert and share them with your loved ones.
You know how you always feel a bit sleepy after your Christmas dinner? That’s all down to tryptophan, an amino acid in your favourite festive bird. Tryptophan gets your brain to release serotonin, the body’s feel-good chemical which, in turn, promotes calmness and even tiredness. Try this turkey stir-fry recipe that’s sure to satisfy the whole family.
The complex carbohydrates present in oatmeal also works to increase serotonin production, which helps stimulate feelings of calm and reduce stress levels. Oats are also known to contain potassium that helps lower blood pressure. Kickstart your day with a simple bowl of oatmeal, and enhance the taste by throwing in some fruits like blueberries or by adding a sprinkle of cinnamon.
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Text: The Australian Women’s Weekly/BauerSyndication.com.au, Additional reporting: Elizabeth Liew and Sean Tan
This post was published on August 27, 2019, and updated on May 4, 2020.