6 minute read
Is Food Just Fuel for the body?
Do you know that only 3-5% of the Philippines’ healthcare budget is allotted for mental health? This is such an alarmingly low percentage.
Mental Health in the Philippines during the PANDEMIC
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As mental illnesses are very prevalent in the country, only 88 in every 100,000 cases are officially diagnosed and reported. These mental illnesses can stem from different reasons like familial problems, trauma, genetics, poverty, and most recently, the looming pandemic. The pandemic brought about not only death and sickness to a lot of people, but also unemployment, altered daily routines, isolation, sadness, and the feeling of hopelessness. During this time of suffering for a lot of Filipinos, talking about and improving our awareness about mental health must become a priority.
During this pandemic, you might have experienced fear, sadness, anger, hopelessness as the situation got worse quickly. After 2 years of bearing this situation on our shoulders as we try to go back to our normal lives, it is okay to feel tired and anxious about the whole ordeal. During the pandemic, the amount of people who have experienced symptoms of depression and anxiety skyrocketed as a lot of people suffer from different levels of problems and stress caused by the pandemic.
Though seeking professional help and support from the people around you is an advisable approach, not everyone has the privilege and luxury of getting professional help (that can cost a lot of money and can be hard to access as the Philippines lack resources), nor have a positive surrounding to ask for support from (some people live in abusive homes where mental health problems are shunned and considered non-existent).
Avoiding stigma and discrimination by making ourselves aware and sensitive about mental health and how to help is the least we can do. People who are experiencing mental illnesses and disorders can feel isolated and abandoned (especially in toxic asian households). With no support system from their own family, the hard process of getting a consultation, while also having the probability of getting discriminated against, they try to hide what they truly feel which results in depriving themselves of the help that they deserve.
On the good side, as the country progresses and adapts to changes, especially in social awareness, talking about mental health is much more open and widespread today. The Philippines have had progress on laws regarding mental health as the country recently passed our first mental health act (Republic Act no. 11036) that seeks to establish and give access to services related to mental health, as well as protect the rights of people who suffer with mental disorders. This brings hope to a lot of people silently suffering, hoping that one day, they can finally get the proper help and support they need.
Citrus Fruits and Berries Can Boost Your Mood While Busting Out Stress
“Is Food Just Fuel
For the Body?”
Kate Dela Cruz | Editorial Writer
Aside from providing your body the energy to function and the nutrients to develop and grow, food can be one of your greatest allies in managing and even reducing stress. Being stressed can increase your need for certain nutrients, such as vitamin C, vitamin B, potassium, and magnesium.
Some studies show that Vitamin C and antioxidants that are found in citrus fruits and berries can reduce stress levels and can prevent anxiety. They assist the body to return blood pressure and stress hormone cortisol to their normal levels.
Eating citrus fruits and berries like oranges, grapefruits, strawberries, and blueberries can help lessen stress-related inflammation and protect against stress-related cellular damage.
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Fatty Fish Offers Stress-Fighting Omega-3
Mackerel, herring, salmon, and sardines are great options to fight stress and help prevent heart diseases. Fatty fish are incredibly rich in nutrients including Omega-3 and Vitamin D that have been shown to have important roles in brain health and mood regulation.
Serving fatty fish twice a week can also ease anxiety and depression. Aside from fish, you can try seaweed, spinach, and eggs, which are also high in Omega-3, to keep stress hormones under control and to regulate your adrenaline levels.
Nuts and Seeds Contains Healthy Fats and Nutrients, Which Help Fight Stress
Snacking on nuts and seeds can replenish the Vitamin D that stress depletes. A couple of servings of almonds, pistachios, walnuts, or sunflower seeds is a good way to start. They are also packed with nutrients like potassium and magnesium, which are essential for stress response and blood pressure management.
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5Herbal Tea Can Help You Calm, Aiding Stress Management
Sipping a warm beverage gives a soothing feeling that can make you calmer. It increases interpersonal warmth and relaxation. The National Institutes of Health reported that tea drinkers de-stressed faster and had lower cortisol levels.
Everything has changed because of the pandemic and it is very stressful for everyone. To adapt to the changes, you need extra discipline and mindfulness. You need to decide about what you eat that affects your health and welfare.
Herbal tea is great for winding down. Certain herbs like chamomile, peppermint, and ginger are rich in L-theanine, a non-protein amino acid with powerful stress-relieving properties. You can also try green tea if you need a small jolt of caffeine.
Here are 6 stress-relieving food to add to your diet. 1
Whole Grain Can Lower Levels of Stress Hormones
Eating whole, nutrient-rich carb food like whole grains and sweet potatoes can increase levels of serotonin and lower stress hormones. They are also packed with Vitamin C and Potassium that can boost your mood and can help you focus and concentrate better.
Complex or unrefined whole grains does not include ‘white’ food like white bread and pasta, as well as cookies and cake. This type of food can have an immediate impact on blood sugar and can take longer to digest. Probiotic-rich Food Provides Healthy Gut Hormones, Taming Stress
Fermented yogurt drinks or fermented food like kimchi and miso are associated with a number of health benefits, including probiotics that can help boost your immune system and improve anxiety and stress. They are also rich in vitamins, minerals, and antioxidants that improve digestion and absorption of nutrients.
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Certain food can help tame stress in several ways but it is a long game. In addition to getting this natural assistance, you should eat well and eat consistently to lower stress. An unhealthy eating pattern can increase stress levels and your risk of health problems.
Stress management through food is just one way, you must not rely on it. The key to reducing stress is to take a holistic strategy that includes exercise, adequate sleep, and a well-balanced and healthy diet, especially these days when health is our main concern.
