TURNING ‘STRESSED’ INTO ‘DESSERTS’

The current pandemic has thrust us into a phase of confinement like never before. Many stay at home more often, holidays seem impossible for the next few months, economies are badly affected, and family relationships are challenged as people are confined within the same space. The way we socialize has changed, too; gatherings are smaller, a casual handshake can no longer be done with ease, and those stranded abroad are longing to reunite with their family and friends at home. COVID-19 has induced different levels of stress in us in various ways. Surveys and polls show that depression, anxiety, insomnia, and other mental health issues are more prevalent.

The Stress Response

Our natural stress response is fight or flight that is governed by various hormones, including cortisol and catecholamines, that stimulate physiological reactions like increased heart and breathing rate, blood circulation to certain body organs so that we can either ‘escape’ from or ‘survive’ various stressors like physical, chemical or biological stressors. Some stressors are good, especially if they are short-term, and if we confront, perceive, and respond to them with a positive mindset and actions. However, we fail to cope with stress, get rid of them, and react healthily. As a result, we overspill our stress response, granting the chance for the stressors to cause chronic stress.

Chronic stress is linked to chronic inflammation and can lead to myriad ailments, including digestive disorders, immune system impairment, cardiovascular diseases, other metabolic disorders, atherosclerosis, neurological impairment, mental disorders, cancer, and accelerated aging. Thankfully, our dietary habits and nutritional status can help us better manage anxiety and psychological stress.

Adapting to Stressors Better

For thousands of years, various plants have been used to fight the harmful effects of chronic stress and restore the body’s natural balance. They are known as adaptogens because they can ‘adapt’ their functions according to the body’s needs to become more resilient towards stress. The unique phytochemicals in adaptogenic plants can help relieve fatigue, boost energy levels, improve mental performance and acuity, maintain emotional well-being, or confer relaxation. Ultimately, when our body can manage stress better, adaptogens help reduce stress damage on the body. Modern research confirmed that specific adaptogens could help the body fight the harmful biochemical and emotional effects of stress. The result is improved mood, greater energy, reduced incidence of chronic disease, and longevity.

Here are some common adaptogens. It is advisable to discuss with trained healthcare professionals before including them into your regular diet.

Rhodiola

Rhodiola rosea is a perennial flowering plant demonstrated to improve physical endurance, mental performance like concentration, alertness, associative thinking, and memory, with or without stress. It may also sustain vigor by working on energy production at a cellular level.

Ashwagandha

Withania somnifera or Indian ginseng, is used in Ayurvedic medicine to manage stress and reduce the associated damages like inflammation, anxiety, depression, and indigestion. Studies show that Ashwagandha may improve the body’s response to chronic stress and lower cortisol levels. Ashwagandha has also been shown to specifically counteract the harmful effects of exercise-induced stress on the body.

Holy Basil

Ocimum tenuiflorum or Tulsi has proven properties that protect the body against the negative impact of chronic stress such as exhausted adrenal glands, mental disorders, impaired mental performance, deranged blood sugar levels, inflammation, and free radical damage.

American Ginseng

Panax quinquefolius, a well-known adaptogenic herb, is rich in antioxidative compounds called ginsenosides that may improve vitality, cognitive functions, immunity, promote calmness, and ease inflammation.

Chinese magnolia

Schisandra chinensis, also known as five-flavor for its five distinct flavors: sour, sweet, bitter, pungent or spicy, and salty. It helps sustain mental endurance and alertness, as well as prevent adrenal fatigue and mental burnout. It has strong antioxidative properties and has been shown to enhance liver detoxification processes.

Optimal Nutritional Status

While we can obtain support from adaptogens to help us cope with stress and its related damage, try looking into our lifestyle and make some positive changes as follows:

• Take a well-balanced diet with a variety of vegetables and fruits to support good mental health.

• Include oily fishes, nuts, and seeds into our diet as their healthy fatty acids help support healthy brain biochemistry and brain cell signaling.

• Enjoy junk food sensibly and sparingly.

• Exercise regularly.

• Limit the time spent on negative news.

• Stay connected to loved ones.

• Spend time on self-care like reading, cultivating hobbies, and pursuing new hobbies such as growing plants and caring for pets.

• Nurture spiritual health with prayer and meditation.

• Look further, think further; expect good things to happen.

• Ensure adequate sleep and take time to rest and unwind.

Although we cannot change the current situation, we can learn to change our perspective when we encounter stress. Enjoy every season as they happen for a reason, and savor the stressors as they can nourish us and contribute to growth. Tackling stress in healthy ways will help us come out stronger after every challenge.