“Mum said there would be a day like this / There would be a day like this / Hey, don’t you worry, Mom said.”
These are some of the words from a Shirelles hit in the early 1960s.
Some parts of this song play in my head whenever I’m stressed. Sometimes it helps.
Unfortunately, this song has been playing in my head more than I’d like over the past few months. Some of my extended family members and friends have all gone through severe illness and we lost two family members.
Most of us, if not all of us, experience stress from time to time.
Stressors come in many forms and affect people in different ways. Stress affects our body and mind.
We may have financial problems when we pay for groceries, gas, utilities or medical bills. Our work or educational endeavors can be stressful. Our personal health issues can be difficult on multiple levels, especially if they remain unresolved or unknown. Coping with a long winter can be tough.
When faced with a stressor, we may experience an upset stomach or pain in the neck, back or shoulders. We may experience headaches, fatigue, trouble sleeping, loss of appetite, or overeating.
We may be gnashing our teeth and racing our hearts. We may not want to do anything. We may not be able to eat a healthy diet or get regular physical activity.
Stress can make us feel anxious, irritable, overwhelmed or depressed.
If stress is not addressed and managed, it can contribute to heart health problems, obesity, diabetes and other chronic diseases.
What can you do to help yourself during a stressful time?
The Centers for Disease Control and Prevention offers excellent tips for addressing and coping with stress, which I summarize below. I try to keep these techniques in mind in addition to my own “music therapy”. See https://www.cdc.gov/mentalhealth/stress-coping/index.html for more information.
- Stay away from the 24 hour news. If news reports and social media make you anxious, take a break or disconnect.
- take care. Focus your calories on healthy foods such as fruits, vegetables, lean protein, whole grains and low-fat dairy. Limit added salt, sugar, and saturated fat. The food you eat nourishes your body and mind.
- Aim for 30 minutes of physical activity most days of the week. Go for a walk, swim or cross-country ski if you feel like it. If you work a sedentary job, get up and walk for a few minutes every hour.
- Aim for at least seven hours of sleep at night. Tell your healthcare provider if you keep having sleep problems.
- Limit or avoid alcohol and tobacco. Alcohol provides no nutrition and can cause health and/or addiction problems.
- Take prescribed medications as prescribed.
- Unwind with stretches, deep breathing, and other relaxing activities like warm baths or massages.
- Stay in touch with your family and friends. Share your thoughts and feelings.
- Never feel bad about seeking professional help. This is a symbol of strength.
Several of my colleagues have expertise in mental health, so I encourage you to check out these NDSU extension resources on managing stress. These were specially developed for those working in agriculture. See www.ndsu.edu/agriculture/ag-hub/ag-topics/farm-safety-health/managing-stress for more information.
A soothing bowl of soup always makes me feel a little better. If winter gets you down, the title of this recipe might make you think winter brings spring. This recipe from the USDA is full of colorful and nutrient-dense vegetables.
spring vegetable soup
1 tablespoon olive oil or your favorite salad oil
1/4 red cabbage (medium head, about 2 cups, shredded)
2 ripe tomatoes (medium, seeded and chopped)
1/2 cup canned artichoke hearts (drained and chopped)
1 cup green beans (frozen or fresh)
2 1/2 cups vegetable juice (low sodium)
1 cup of water
2 teaspoons dried basil
Salt and pepper (freshly ground black pepper, optional, to taste)
In a large stock pot, heat oil over medium heat. Saute the cabbage, tomatoes, artichoke hearts and peas for 10 minutes. Add vegetable juice and water. boiled. Reduce heat, add basil, and simmer for 10 minutes, or until all vegetables are tender and soup is piping hot. Serve in individual bowls. Season with salt and pepper.
Makes four servings. Each serving contains 136 calories, 5 grams (g) fat, 5 g protein, 20 g carbohydrates, 6 g fiber and 73 mg sodium.
(Julie Garden-Robinson, Ph.D., RD, LRD, is an extension food and nutrition specialist and professor in the Department of Health, Nutrition, and Exercise Science at North Dakota State University. Follow her on Twitter @jgardenrobinson)
NDSU Agriculture Communications – January 26, 2023
Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu
Editor: Elizabeth Cronin, 701-231-5391, elizabeth.cronin@ndsu.edu
