I have noticed an increase in people being angry, stressed and intolerant at the moment. People are reacting strongly to news, politics, social media updates to name just a few issues. We’re all suffering a bit more financially at the moment, with the cost of living rising steeply over a short space of time. But, I also believe the Covid lockdowns have had a negative impact on people. By being cooped up indoors, quarantined away from friends and family, let alone being able to interact with strangers, I believe that people’s existing stresses and negative feelings simply became more entrenched and they became very angry at being forced into the situation. But whilst this may be understandable, it isn’t healthy.
We all know that stress is bad for us; indeed, it has some very serious health impacts. So, it’s important that we learn how to control our stress levels and de-stress. There are many methods to aid with this including hobbies, meditation, physical exercise and mindfulness.
But, did you know you can also look to your diet to improve your stress levels?
We’ve always referred to certain foods as ‘comfort foods’ because eating them makes us feel better. This is normally because the food in question triggers a memory – often from childhood. They’re often high-calorie, high-carbohydrate foods which in reality just make you feel better temporarily. This includes chocolate, which peaks your serotonin levels. Chocolate does have positive features, it contains antioxidents that lower blood pressure, increases blood circulation, lowers risk of strokes and heart disease. But, only if eaten sensibly. It also contains fats and sugars, which we know isn’t good, so if you crave chocolate as a de-stresser do look at darker chocolate and consume in lower quantities. We also know alcohol is turned to as a de-stressing crutch but the reality is that alcohol is a depressive, so whilst you may feel better initially, it isn’t actually doing anything to improve your mood. The likelihood is that you’re having a drink with friends or a partner, and the reality is that this interaction will have more benefit than the consumption itself.
There are, however, foods which can reduce stress levels positively.
- Unrefined carbohydrates – such as sweet potatoes.
- Whole grains.
- Fibre rich greens.
- Calcium from dairy products.
- Vitamin C from citrus fruits.
- Omega 3 – for example from oily fish.
- Nuts.
Incorporate some of these into your diet regularly, to aid a healthy lifestyle and limit the impact of daily stress. Below I include some recipes as an example.
Sweet Potato Soup.
Not only do the unrefined carbohydrates boost your serotonin levels, the sheer experience of holding and consuming a warming soup reduces stress levels and increases happy feelings. In this particular version, we include some spice which adds to the warming and de-stressing qualities but if you don’t like added spice, simply leave them out.
- 700ml vegetable stock
- 2 medium sweet potatoes, cored and the flesh cubed
- 1 small onion, chopped
- 1 garlic clove, minced
- 1 tablespoon fresh ginger
- 1 teaspoon cumin
- Large pinch of salt
- Ground black pepper
- Oil for frying
Begin by frying the chopped onion in a little oil. When translucent, add the garlic and sweet potatoes. Fry for a few minutes then add the stock. Incorporate the spices, salt and pepper, and bring to the boil. Once it reaches a rolling boil, reduce the heat and simmer for around 45 minutes, until the sweet potatoes are completely cooked and soft.
If you prefer, you may add further spices such as garam masala in the final few moments or indeed break some of the spice with a squeeze of lime.
Use a hand blender to carefully whizz the soup to your preferred consistency.
If you want something lighter than a soup, why not consider a fresh salad full of vitamin C as an alternative. The following salad is a bright, light, sunny salad full of vitamins and potassium to aid depression.
Avocado and Strawberry Salad
- A couple of handfuls of your favourite salad leaves
- Handful of fresh strawberries, quartered
- ½ avocado, diced
- 1 orange, peeled and segmented
- Handful of feta or goats’ cheese, crumbled
- A few sliced almonds, toasted
- Salad dressing*
In a bowl, add your salad leaves, strawberries and orange segments plus salad dressing if using, then toss to mix well. Top with the avocado and cheese, and finish with the toasted almonds.
*Salad dressing
- 1 tablespoon freshly squeezed orange juice
- 2 tablespoons virgin olive oil
- 1 tablespoon cider vinegar
- 1 teaspoon honey
- ½ teaspoon wholegrain or Dijon mustard
Add all ingredients together in a bowl and whisk well to combine – or a short blitz in a blender.
For a quick boost, why not make your own oaty snacks with emotion-boosting ingredients.
Oat Squares. 
- Handful of rolled oats
- Pinch of salt
- Little olive oil
- tablespoon maple syrup
- Handful of your preferred nuts, or mix of – almonds, shelled pistachios, hazlenuts, coconut etc
- Small quantity of chocolate chips and/or dried fruits
Using a food processor or blender, blitz the oats and salt with most of the nuts for around 30 seconds until it comes together. Drizzle in the oil and syrup and continue to blend into a dough.
By hand, incorporate any chocolate or fruits, plus the remaining nuts, then press the dough mixture into a baking tin. If you wish, you may sprinkle some more fruit or nuts on the top. Indeed, you can drizzle on a little of the syrup if you would like some extra sweetness.
Bake for 10-12 minutes at 350° F/176° C until golden but still a little soft.
Cut into squares before fully cooled.
I hope these recipes give you a little taste of what’s possible without the need for too much skill or effort.
Your physical health is of course important, but your mental health is too. If you find life overwhelming sometimes, realise that you’re not alone. Everyone feels like this from time to time.
As we come out of Winter and into Spring, the weather will improve. Daylight hours will lengthen, and you’re likely to feel more like going out for walks or socialising with friends, all of which help raise low moods. For some people, this is all they need. But if you find you’re experiencing more low moods than happy moods, increased levels of anxiety, a quick temper or even anger without sound reason, then seek the appropriate help. This could be as simple as talking to a friend, exercising some mindfulness and escape from the immediate situation, or you may need to consult with your GP or other medical practitioner for professional help. Even then, the assistance you can be given may range from counselling to medication, whichever is best for you.
I hope, as a nation, we can see less anger and more positivity come to the fore. Take care of yourself first, to help you take care of other loved ones.
I wish each and every one of you the very best health and happiness.
Love
Maggie x