Patrice Powers-Barker, OSU Extension, Lucas County
The Truth Contributor
I recently read something that stressed me out. The article was about a study that compared 180 cities in the USA and ranked them from most and least stressed cities. Unfortunately, Toledo is listed within the top ten most stressed cities at number eight. In addition, our neighbors to the north and east, Detroit and Cleveland are the first and second most stressed cities!
The report on the most and least stressed cities in America, explored by WalletHub, used 39 key metrics including finances, inflation, economic uncertainty, crime and transportation systems. Some metrics more closely related to health and this nutrition article includes rates of physical activity, obesity, and amount of sleep at night.
This is not a “you can solve this problem of stressed cities all on your own” article but with this focus on nutrition and healthy eating, we will explore how foods can support and hinder personal health, especially when it relates to stress.
While everyone has his or her own experience, it is not unusual that people have a go-to comfort food when they are stressed. Many people opt for high sugar, high fat and low fiber foods. Other people might experience the opposite – a lack of hunger when feeling stressed. Regardless of how you respond to stress, we know stress impacts our central nervous system which releases stress hormones. We also know there are strong connections between our stress level, hormones and digestive system.
Just like many nutrition recommendations, there are foods that might make us feel worse, especially when stressed. Some foods or ingredients to avoid include caffeine, alcohol, sugar and artificial sweeteners. Instead of something sweetened with sugar, reach for sweet fruits to enjoy.
Can food help stress levels? While there are no specific foods that turn down our stress levels, a healthy variety of foods can help build our resistance and health. There is not a lot of research that links specific nutrients to stress management but there are healthy recommendations that are good for our health and that can help our stress level.
Some nutrients and foods that are good for overall health and wellbeing include fruits and vegetables. This will increase the amounts of antioxidants in your diet. Eat vitamin C foods like oranges, strawberries, and yellow, orange and red sweet peppers. For Omega-3 fatty acids, choose fatty fish like salmon or other foods like walnuts, soybeans, and kidney beans. Choose foods high in fiber like whole grains and dried beans and lentils.
In addition to a variety of healthy foods, keep your water intake at a high enough level to stay hydrated. Staying hydrated helps the body regulate higher levels of stress hormones. It’s good to drink water throughout the day and not just wait until you feel thirsty or stressed.
As mentioned in previous articles, Intuitive eating has been described as a “non-dieting” approach to eating. You are reminded to pay attention to your body and eat when hungry, enjoy the food, and not bring a judgmental attitude to the moment. It’s relevant to ask yourself ,“am I hungry or am I stressed out?” before eating. In general, the best thing to do is choose a variety of healthy foods.
Like I said at the beginning of this article, no single individual is going to solve the problem of cities ranking high on stress, but we can recognize personal stress and be part of healthy community events. Here is a free health event that might have you dialing down some stress this month.
In recognition of February being American Heart Month and Black History Month, the ProMedica Ebeid Center is hosting a hands-on, engaging cooking class that explores heart health, cardiovascular disparities, and practical steps individuals and families can take to support lifelong heart wellness. The event centers on culturally relevant food, shared learning, and empowering people with methods they can use at home.
What: Healthy Hearts Start at Home
Who: Chef Rev. Bell & ProMedica cardiology provider
Where: ProMedica Ebeid Center, 1806 Madison Ave, Toledo, OH 43604
When: Saturday, February 28th at 3:00 PM
To register or learn more, individuals can contact Holly Ball at holly.ball@promedica.org or 567-585-0755. Information for this article from OSU Extension, Eat Right, and Brown University.