By SAND Member: Antonia Caba
This time of year is always bittersweet… November brings the start of the holiday season, peppermint mochas at Starbucks (I’ve already had 2), and cozy fall clothing. Unfortunately, it also means the start of finals season and homework piled sky high, which in turn means one thing: Stress, stress, stress! Have you ever noticed that you get sick much easier when you’re stressed? This is because stress weakens the immune system, making you more susceptible to colds and general malaise. |
So, what does it take to stay illness-free and energetic when you’re up to your ears in homework and studying?
The Good:
· Complex Carbohydrates: When you’re stressed, it’s important to eat foods high in complex carbs. They release serotonin, a hormone that keeps you relaxed and in a good mood. Complex carbs also release a slow and steady stream of energy, allowing you to stay energetic and focused for longer (hello 2 AM study sessions…). If you’re in need of complex carbohydrates, try foods like sweet potato, green veggies, and whole grains.
· Protein: Protein is another food that helps to release serotonin. When you’re not taking in enough protein, you may become moody and more stressed. Feeling blue from a lack of protein? Try foods like nuts, lean meat, or protein-rich lentils!
· Vitamin C: Vitamin C is an essential nutrient for immune function and health. Eating foods high in vitamin C will ensure that your immune system stays on top of its game! Foods high in this awesome vitamin include citrus fruits, tomatoes, and bell peppers. You can also incorporate more Vitamin C into your diet with fun smoothies or tasty salads. The options are endless!
The Bad:
· Caffeine: We’ve all been there before… You’re sitting at the library studying for a huge exam and the urge for a venti coffee comes along. Stop right there! Yes, coffee can be a great pick me up when you’re tired, but it can also lead to a lack of sleep and jitteriness, ultimately increasing stress. Try to avoid overdoing coffee if you can. Tea is a great alternative!
· Sugar: I’ll admit… sugar is one of my pitfalls, especially when I’m stressed. Unlike complex carbs, sugar releases energy into your bloodstream quickly, leading to that post-sugar crash that we’ve all experienced, making us more stressed and tired. I’ve found the best way to curb my stress-induced sweet tooth is by reaching for a piece of sweet and healthy fruit instead of leftover Halloween candy!
· High-fat foods: Foods high in fat (particularly trans-fat) can hinder the immune system. Just like with sugar, it can be really easy to reach for fatty foods like potato chips or ice cream when you’re stressed. Instead of snacking on fatty foods, try veggies and hummus or low-fat tortilla chips.
I know that when I’m super stressed, the last thing I want to worry about is staying healthy. Sometimes, a slice of pizza seems way more convenient than putting together a plate of healthy fruits and veggies. But as finals approach and we all begin to see our stress levels rise, it is oh-so important to be as healthy as possible! Make sure you’re exercising often, getting at least 6 hours of sleep a night, and eating healthy to keep stress and those nasty colds away!
The Good:
· Complex Carbohydrates: When you’re stressed, it’s important to eat foods high in complex carbs. They release serotonin, a hormone that keeps you relaxed and in a good mood. Complex carbs also release a slow and steady stream of energy, allowing you to stay energetic and focused for longer (hello 2 AM study sessions…). If you’re in need of complex carbohydrates, try foods like sweet potato, green veggies, and whole grains.
· Protein: Protein is another food that helps to release serotonin. When you’re not taking in enough protein, you may become moody and more stressed. Feeling blue from a lack of protein? Try foods like nuts, lean meat, or protein-rich lentils!
· Vitamin C: Vitamin C is an essential nutrient for immune function and health. Eating foods high in vitamin C will ensure that your immune system stays on top of its game! Foods high in this awesome vitamin include citrus fruits, tomatoes, and bell peppers. You can also incorporate more Vitamin C into your diet with fun smoothies or tasty salads. The options are endless!
The Bad:
· Caffeine: We’ve all been there before… You’re sitting at the library studying for a huge exam and the urge for a venti coffee comes along. Stop right there! Yes, coffee can be a great pick me up when you’re tired, but it can also lead to a lack of sleep and jitteriness, ultimately increasing stress. Try to avoid overdoing coffee if you can. Tea is a great alternative!
· Sugar: I’ll admit… sugar is one of my pitfalls, especially when I’m stressed. Unlike complex carbs, sugar releases energy into your bloodstream quickly, leading to that post-sugar crash that we’ve all experienced, making us more stressed and tired. I’ve found the best way to curb my stress-induced sweet tooth is by reaching for a piece of sweet and healthy fruit instead of leftover Halloween candy!
· High-fat foods: Foods high in fat (particularly trans-fat) can hinder the immune system. Just like with sugar, it can be really easy to reach for fatty foods like potato chips or ice cream when you’re stressed. Instead of snacking on fatty foods, try veggies and hummus or low-fat tortilla chips.
I know that when I’m super stressed, the last thing I want to worry about is staying healthy. Sometimes, a slice of pizza seems way more convenient than putting together a plate of healthy fruits and veggies. But as finals approach and we all begin to see our stress levels rise, it is oh-so important to be as healthy as possible! Make sure you’re exercising often, getting at least 6 hours of sleep a night, and eating healthy to keep stress and those nasty colds away!