"This is not the time for too heavy meals and not the time for industrialized, too salty or too fried food. Our body is good when it is healthy," says Michal Sukman, clinical dietitian and director of nutrition at Maccabi Central District, and on the way breaks down some myths about how to eat while experiencing feelings of stress and anxiety.
In light of the political-security situation that is afflicting us, we spoke with her and asked her to put things in order, with regard to the currently recommended diet. "When we eat healthy food and give our body all the nutrients and nutrients it needs, it can also help us feel better and reduce stress," she explains.
So, is it believed that eating ice cream improves mood during stress or depression a myth?
"Yes, absolutely. It's just a way to get us to consume specific products. The whole issue of carbohydrates may play a role here, because carbohydrates do increase the feeling of calm and peace - it's not for nothing that we look for chocolate, pasta, rice and potatoes in stressful situations. On the other hand, we don't want to use it as a 'relaxant'. Food is not meant to be the calming factor, but is meant to nourish us. True, in terms of conditioning, we prefer to turn to sweet and fried food, but it's not that if we eat ice cream then we really relax. It's something we've learned to do over the years and it has no significant physiological basis, but quite the opposite."
Ice cream, photo: GettyImages
What about "comfort food" like lasagnas or pastas?
"It's already a very personal matter here. It is usually something related to pleasant memories from our childhood and it is perfectly fine to eat lasagna, but as part of the diet and menu. It won't solve my momentary or ongoing anxiety. It might distract me for a moment, but nothing more."
If so, how do you recommend eating?
"For anyone who is currently at home, I recommend keeping three meals a day: breakfast, lunch and dinner. It is advisable to make sure to eat cooked and hot food, especially in the evening, because it is known that it is very relaxing compared to cold food."
What foods should you incorporate into your meal?
"It is always recommended to combine vegetables, whole grains and proteins that are not high in fat, but do add a lot of vegetable fat that comes from avocado, tahini or olive oil, for example. If someone feels they need to add something between meals, you can of course have fruit or yogurt – something small."
Non-high-fat proteins, photo: GettyImages
A small island of calm while eating
According to Sukman, it is recommended to create long intervals between meals. Among other things, it is worthwhile to use the meal and its preparation for relaxation. "I recommend including the children in cooking, thus creating some kind of ritual or activity hour around meals," she suggests, adding: "It can keep them busy and make us stay away from all the stressors for a while."
Sukman also explains that it's very important to emphasize regular meal times. "The idea is really not to sit in front of the TV and eat all the time, but to take regular breaks for eating," she says, explaining: "I recommend doing some kind of ritual out of it, sitting in front of the table and disconnecting. Here is really the time to sit with the children for a while and talk, to give space for free dialogue about everything that is happening and to create a small island of calm while eating."
It is recommended to combine vegetables, photo: GettyImages
According to her, this is important both so that we are in control and our eating does not become a false means of calm, and also to create respite while we are stressed.
Avoid junk food
Sukman also explains that while we are under great stress and anxiety, our digestive system is not working. "When we are able to eat and drink, in fact, calmer systems work in our bodies. Sometimes it also has the opposite effect - if we eat, we can influence the calm systems a little more and reduce anxiety. So, for example, if someone experiences stress, you should give them a glass of water."
A lot of people turn to alcohol in such situations, is it recommended?
"True, alcohol is a very simple and perhaps convenient means that you can turn to. We've been taught that it actually takes our minds away from trouble, but in the end, it's not healthy. As soon as the feeling he gives ends, we return very sharply and strongly to the feeling of anxiety and do not cope. The way to deal with anxiety and fear is not to run away, but to really cope. Find tools and inner strengths, and if this is not possible, seek help. All the use of chemical aids causes us to flee momentarily, which then causes us to need much greater compensation. This is how we enter a circle that is difficult to get out of. If you want to drink a glass of wine, then of course you can, but that's not the way to deal with anxiety."
Avoid alcohol and junk food, Photo: GettyImages
What Foods Can Increase Feelings of Stress?
"All the stimulants and everything rich in caffeine. A lot of people are drinking more coffee now and it's less desirable. Also everything that is very fried or very salty, all snacks - in fact, stimulating and invigorating. Eating them causes a momentary increase in blood pressure and this can be translated as anxiety.
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