by Judy Klavens-Giunta, RDN
Most of us are stuck at home, stressed and anxious. We're worried about our health and the health of our family. This can distract us from being mindful about what we are eating. Usually stress eating involves sugary, highly processed foods and drinks. They taste good and make us (at least initially) feel good. However, according to a Psychology Today blog post in 2013, sugar can make symptoms of anxiety worse. It also makes it harder for us to handle stress. Even without poor food choices, stress can undermine our health and make us more likely to get sick.
So before we even talk about immune-boosting phytochemicals and antioxidants in our fruits and vegetables and healthy eating patterns, there are some simple things we can do to reduce anxiety and stress. This a good place to start the road to feeling better and supporting our immune system, because if we are less anxious, it will be easier for us to make healthy food choices.
First: Breathe.
So, first: take a deep breath. In fact, take several. You might want to check online for videos about deep breathing/alternate nostril breathing which can help you calm down.
Drink calming herbal teas (add a little honey to feed your sweet tooth). There are herbal teas formulated for calm and anxiety available in most grocery stores. Just be sure you are not allergic or sensitive to any of the herbs they contain.
Go easy on the alcohol and take mental health breaks
For those of you who drink alcohol, an occasional glass of red wine can sometimes ease anxiety and has some cardio/immune protective plant chemicals. However, keep in mind that alcohol affects brain chemistry, and more than a glass now and then can increase anxiety and the CDC does not recommend it.
Some things the CDC is recommending is: take breaks from watching, reading, or listening to news about COVID-19; try to take part in other activities that you enjoy like working on puzzles or playing games with family; exercise (there are tons of online videos for exercising at home); and be sure to connect with family and friends by phone, Skype, FaceTime, or social media. Social connection is more important than ever. And, don’t forget to get plenty of sleep.
More plants, less processed foods and sugars
Now about eating well: I am not saying eliminate all the “sometimes” foods — the sweet and/or processed cakes, ice cream, chips etc. — we really enjoy, because we enjoy them, and we deserve a reward during these troubling times. But don’t forget the word “sometimes.” Most of these foods are highly processed, which means they are high in sugar, sodium and hydrogenated fats. Remember sugar can often leave us more stressed and anxious, and saturated fats and sugar can actually weaken the body’s immune system.
On the other hand, eating a low-fat, low-added sugar, plant-based diet with plenty of vegetables, fruits, nuts, seeds, whole grains, fish, healthy oils and lean protein like chicken supplies our body with many nutrients that can help boost immune response.
“When it comes to vegetables and fruits, it’s important to eat produce with as many different colors as you can. ”
Vegetables and fruits are a great source of immune boosting vitamins like C and A, minerals, and antioxidants/phytochemicals the body needs to keep all systems working well, including your immune system. When it comes to vegetables and fruits, it’s important to eat produce with as many different colors as you can. The phytochemicals that give each different type of produce its distinctive color are important to good health.
Whole grains, nuts, seeds, legumes, teas, oils like olive oil and, yes, dark chocolate all have phytonutrients that support good health as well.
Quick tips for eating healthy
Here are some tips:
Eat a variety of whole unprocessed vegetables and fruits and be sure to include dark green, red and orange vegetables, legumes (beans and peas), and some root vegetables (sweet potatoes, beets, turnips, onions, carrots) as well.
Fresh or frozen… but if only canned is available, rinse before eating to remove as much sodium (or added sugar in canned fruit) as possible.
Limit fruit juice to one 4-6 ounce serving a day or dilute it in water. Juice is high in sugar, so whole fruit is best.
Eat whole grains at least half of the time you eat grains. They have vitamins and phytochemicals that are good for your body as well.
Use fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified alternative beverages like soy, almond, oat or coconut milk.
Eat a variety of lean low-fat protein foods, including seafood, beans and legumes to lower your intake of saturated fat.
Include small amounts of seeds and nuts which have healthy oils.
Some oil is okay but limit saturated fats and added sugars and sodium. Try to eat little or no trans-fat — anything that has hydrogenated or partially hydrogenated oils on the ingredients label. There is no safe amount that is healthy.
Keep healthy choices easily available to encourage healthy eating.
Keep cut up fruit and vegetables easily available to “grab” whenever the urge hits. Make a dip with low-fat yogurt.
Make a fruit and/or vegetable salad and keep in an air-tight container for easy access.
Use dark chocolate as a treat.
Most importantly don’t forget to take care of yourself and be good to you. Breathe! Keep connected and be kind in any way you can. This will pass. We will come out the other end hopefully a stronger and wiser nation.
Judy Klavens-Giunta is a library assistant at the Red Bank Public Library and a retired registered dietitian. She mainly worked as a public/community health dietitian, educating the population in health and wellness. She was also an advocate for nutrition-focused legislation.
Featured Photo by Trang Doan