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Getting Back Into The Kitchen Could Relieve Stress

One quarter of Americans say they're stressed most of the time. However, a recent survey reveals eight out of 10 people who regularly cook use food as a way to comfort themselves following a stressful day. And 65% will use food as a way to comfort others

In this ever-changing and stressful world, many are looking for balance and peace in life, with mental health being a top concern. According to one study commissioned by Noom, cooking at home can relieve stress.

Many people are feeling the effects of rising stress levels. Whether it's due to politics, family drama, work stress, loneliness, or the mental stress of getting through the day, getting into the kitchen to cook a meal can help reduce stress levels.

OnePoll surveyed 2,000 American cooks to discover some intriguing insights into the effects of making a home-cooked meal.

Mental health was a top priority for 89% of those polled. 80% of respondents report using food as a form of self-comfort after a stressful day.

Cooking as a stress reliever

High up on the relief scale was the act of cooking itself. 78% of poll participants reported finding the act of cooking to be a calming activity. Cooking topped the list of all possible stress-relieving activities at a whopping 65%.

Stress triggers and mental health priorities

With the primary source of stress being work, it's no wonder cooking a meal after a hard day is a go-to source of comfort. 40% reported that work was their primary source of stress, while 32% reported being stressed by their to-do list.

This data offers valuable insight into what triggers stress and highlights the need for effective coping mechanisms, such as cooking a meal at home.

"It's easy to find a task like cooking to be therapeutic and relaxing," says Dr. Andreas Michaelides, Ph.D., chief of psychology at Noom. "It's a way to focus on a singular task, practice reflection, and create something positive that nourishes you and makes you feel good."

Beyond the kitchen: Cooking isn't the only option for stress relief

While cooking took the lead in stress-reducing activities, the study also points out other stress control methods. 35% of those polled report reduced stress levels when listening to music. 34% said watching TV helped reduce stress, and 34% stated that taking a shower or bath did the trick.

Stressed? Watch TikTok

Surprisingly, respondents indicated that the act of cooking wasn't entirely necessary. Watching cooking videos on social media has a similar stress-reducing effect. 85% reported that watching cooking videos significantly positively affected their mental health, while a third of participants used food-related media to relax before bed.

Embracing your inner chef for better self-care

The overall impact of this study could be far-reaching for the average person. With the cost of dining out rising exponentially, cooking at home could also relieve some financial stress.

Creating meals at home is an activity that nourishes both the body and soul. The act of cooking is the act of caring for one's self at the most basic level. This, in turn, can ease stress and help to calm the mind at the end of a difficult day.

What foods ease stress the most?

While some foods can help reduce stress, most respondents turned to what most consider comfort foods.

While not surprising, ice cream came in at 34% as a top choice for relieving stress. That creamy goodness calms people down after a long, hard day.

Pizza was the next top choice for 31% of those polled. All that cheesy goodness seems to soothe our stress.

Pasta was third in line at 24%. While cheese stress relief is a top choice, a saucy component also helps do the trick.

Burgers came in in fourth place. A big, juicy burger is what 22% of those polled find stress relieving.

In fifth place was the grilled cheese sandwich. 19% of those polled said that a grilled cheese sandwich is what they turn to when life gets tough.

Encouraging healthy habits

While it's easy to make a trip through the drive-through after a long day, cooking at home is far healthier. Making simple foods from scratch can be as easy as opening a box of prepared food.

Emphasizing cooking healthier foods can help people cope with stress in another way. While food provides comfort, eating the right foods makes people feel better overall, contributing to less anxiety and better mental health.

Just cook something

Cooking doesn't have to be complicated. Hours spent in the kitchen are a thing of the past for most people. Keeping meals simple using minimal ingredients and plenty of spices will provide a meal that is easy to make and appreciated by all.

This seemingly small act of self-care can go a long way to balancing mental health. Cooking may be a calming experience for many, but cooking healthier foods brings it full circle by encouraging better overall health. Don't stress, cook something.

This article was produced by Cheerful Cook and syndicated by Wealth of Geeks.

How To Get To Know Your 'stress Signature'

NEW Year is well and truly behind us. This first month of the year, seems to stretch out for so many people, counting the days towards the end of the month and the first pay-day of the year.

As we look, with cautious optimism, towards the year ahead, it's easy to fall into the trap of new year, new stress. Resolutions pile up, obligations beckon, and the pressure to make this year "the best yet" can feel like a tightening band around the metaphorical 'stress-bucket' that I talk about so often. So, before it overflows, causing a cascade of anxiety and overwhelm, I'd like to tell you about something known as your 'stress signature'.

What is a stress signature? It's your own unique cocktail of physical, emotional, and behavioural changes that signal your internal stress level is rising. It's the tightly wound jaw when deadlines loom, the sudden urge to eat a whole triple-chocolate cake when anxieties simmer, the incessant nail biting when facing a difficult conversation. These are the telltale signs, the blinking red lights on your personal stress dashboard, if you like, that others around you may well recognise before you do.

So, why is it important to know your stress signature? Because awareness is the first step towards control. By recognising the patterns in your own stress response, you can equip yourself with tools and strategies to intervene before the bucket overflows. Instead of letting stress hijack your reactions and decision-making, you can become the captain of your own emotional ship.

Think back on the past year, what were your stress triggers? What were the physical, emotional, and behavioural changes you noticed in yourself when the pressure mounted? Did you become withdrawn or irritable? Did your sleep suffer? Did you start reaching for unhealthy coping mechanisms?

I frequently say, 'If you keep on doing what you've always done, you'll keep on getting what you've always got'. In other words, if you'd like things to be different for you this year, then you need to do things differently.

A good place to start is by becoming aware of the things that cause you stress. Once you have a good understanding of these triggers, you can think about how these things have made you react in the past. What kinds of things would other people notice about your behaviour or attitudes as you became more stressed? You may well have become withdrawn or irritable, perhaps treating people very differently to how you usually do.

So, what can you do this year that is different from previous years, to get more in tune with your own mind and body, and keep those stress levels down?

The first thing I would suggest is to listen to your body, paying attention to those subtle physical cues such as tightness in the chest and changes in your breathing. Make an effort to monitor your own emotions and acknowledge if you are feeling more anxious, withdrawn or irritable than usual. Have a think to yourself about the people and situations that tend to increase your stress levels. It's a good idea to keep a track of your own thought patterns, particularly if you find yourself engaging in a lot of negative self-talk. That inner critic that we all have, tends to go into overdrive when we are stressed.

How can we equip ourselves and plan ahead, so that we can manage our stress levels in the first place? It's called self-care and it should be a priority. Self-care isn't all about bubble baths and face masks, although they are great for those who enjoy them. It's about integrating your physical, mental and emotional well-being. Here are a few suggestions:

* Set realistic goals and break them down into manageable steps.

* Make sleep a priority! Aim to get seven to eight hours a night.

* Learn to say no to requests that overwhelm you.

* Schedule time for hobbies and interests.

* Delegate tasks when possible.

* Take regular breaks throughout the day to recharge.

* Keep connected with loved ones - New Year is a great time to catch up with people you have been meaning to call or message.

* Don't be afraid to alter your plans if you find your stress levels rising.

* Forgive yourself for mistakes and setbacks - you're only human after all.

Your stress signature can be a roadmap to self-awareness and resilience. So, take a deep breath, acknowledge your stress signature, and embark on this new year with the knowledge that you are in charge, it can make all the difference.

If you are in any type of mental health crisis please contact your GP, go to A&E, call the Samaritans on 116 123 or text SHOUT to 85258

* Martin Furber is a therapist qualified in various modalities and an Instructor Member of Mental Health First Aid England. Wellbeing@martinfurber.Com

Signs That Your Stress Hormones Are Running On Overdrive

Stress has become an almost constant companion for most of us these days. While it is a natural response to challenges, prolonged exposure to stress can wreak havoc on our well-being. One of the key players in our stress response is the hormone cortisol. When its levels soar, our bodies signal distress in various ways. Understanding these signs is crucial for recognising when stress hormones are running rampant and taking steps to regain balance.

1. Sleep disruptions

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Difficulty falling asleep, staying asleep, or experiencing restless nights can be a tell-tale sign of elevated stress hormones. Cortisol plays a pivotal role in regulating our sleep-wake cycle. When levels remain high, it can interfere with this balance, leading to insomnia or disrupted sleep patterns.

2. Persistent fatigue

Feeling persistently tired, even after a full night's rest, might be a sign of increased stress hormones. Cortisol influences energy regulation, and prolonged elevation can leave you feeling drained and fatigued, impacting your daily activities and productivity.

3. Changes in mood

Heightened stress hormones can have a profound impact on mood. Increased irritability, mood swings, anxiety, or even feelings of sadness can be indicative of imbalanced cortisol levels. These fluctuations affect neurotransmitters in the brain, altering our emotional responses.

4. Digestive issues

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The gut-brain connection is undeniable, and stress hormones can disrupt digestion. Symptoms such as stomach aches, bloating, constipation, or diarrhoea might surface when cortisol levels are consistently high, affecting gut health.

5. Weight fluctuations

Unexplained weight changes, particularly weight gain around the abdominal area, could be linked to elevated cortisol levels. Stress hormones can influence appetite and metabolism, leading to changes in body composition.

6. Skin problems

Stress hormones can trigger or exacerbate skin conditions like acne, eczema, or psoriasis. Cortisol's impact on inflammation and the immune system can manifest visibly on the skin, highlighting the mind-body connection.

7. Difficulty focussing

Heightened stress hormones can impair cognitive function, making it challenging to concentrate, focus, or make decisions. This foggy-headed feeling can interfere with work, daily tasks, and overall mental clarity.

8. Increased heart rate and blood pressure

Elevated stress hormones can put a strain on the cardiovascular system, leading to increased heart rate and blood pressure. Prolonged periods of high cortisol levels can contribute to long-term cardiovascular issues if left unmanaged.

Reasons behind elevated stress hormones:

Chronic stress: Consistent exposure to stressors, whether related to work, relationships, finances, or health issues, can keep cortisol levels elevated. The body's continuous response to these stressors can lead to chronically high stress hormone levels.

Lack of coping mechanisms: Inadequate coping mechanisms or an absence of stress management techniques can contribute to prolonged elevation of stress hormones. Without effective strategies to handle stress, the body remains in a heightened state of alertness.

Lifestyle factors: Unhealthy lifestyle habits, such as poor diet, lack of exercise, excessive caffeine intake, or inadequate sleep, can contribute to imbalanced cortisol levels. These factors can exacerbate stress and hinder the body's ability to regulate hormones optimally.

Underlying health conditions: Certain medical conditions, like anxiety disorders, depression, or chronic illnesses, can lead to increased stress hormone production. Addressing these underlying health issues is crucial in managing cortisol levels effectively.

Incorporating stress-reducing activities such as exercise, meditation, adequate sleep, and seeking support through therapy or counselling can help restore hormonal balance and promote overall well-being. Taking proactive steps towards stress management is key to maintaining a healthier mind and body in today's fast-paced world.

Sushmita Srivastav An independent journalist and editor, Sushmita writes on diverse topics, ranging from travel, food, fitness and health, to luxury, culture, and everything in between.

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