A Portrait of Stress

You’re stuck at home, in the midst of a global pandemic. You feel unproductive. Or overworked. Or an odd mix. Hours and days blur together. You miss your friends. You’re worried about loved ones. Your food choices aren’t the greatest. Concerns about health, finances, and an uncertain future loom large. Life is stressful.

Any of that relatable? We get it. Many of us are in the same boat, trying to figure out a disorienting, stressful, or just weird new reality. Take a deep breath. Accept your feelings as they come and go, and trust that some good self-care measures will help you get through this time.

Stress Defined

When sensing a threat, your brain and body activate “fight-or-flight” mode. A surge of hormones—adrenaline and cortisol—energizes your body so you can do just that: fight or flee. Running away from a menacing dog? Escaping a house fire? A stress response is exactly what you need to survive. But what about when the threat never seems to go away, and your body is stuck in a stress response?

Risks of Chronic Stress

While stress, like inflammation, is sometimes your friend, chronic stress never is. When stress hormones constantly course through your system, both the body and the mind can suffer. Chronic stress ups your risk of experiencing digestive problems, headaches, heart disease, sleep problems, and weight gain. Risks to mental health include increased chances of developing anxiety, depression, and memory and concentration problems.

If you’re experiencing any of these problems, especially if the onset began during this global pandemic, chronic stress may be the culprit. Coronavirus is not an acute one-time stressful event; you can’t fight it off or run away from it. It requires a completely different way of coping 

Although some restrictions intended to stop the virus’ spread are easing, the battle is far from over. If your brain and body remain engaged in “fight or flight” mode as we endure this crisis, your health may deteriorate. The good news is that you don’t have to let chronic stress win; you can fight back. 

Stress Management Tips

Even when you can’t leave your house, there are many simple and effective ways to practice self-care. Inspired by Thistle’s recent wellness webinar (if you missed it, you can find the recorded video here) Lifestyle Medicine to Optimize Your Health, featuring Dr. Rakesh Jotwani, MD, here are some tips for managing stress and living well during an uncertain time:

Re-frame Your Mindset

Self-care doesn’t have to be elaborate or expensive. Nor do you have to stray far from your house to do it. Acknowledge the uncertainty of this time and all the things you can’t do, but don’t get stuck there. Shift your thoughts toward all that you can do. You can’t go to the salon for a pedicure, but you can take a five-minute meditation break. A weekend getaway may not be in your near future, but you can enjoy a warm bath. 

Take Breaks

Step away from work at regular intervals, especially if it involves lots of screen time. 20-second mini-breaks spent gazing out the window help combat eye strain. A few minutes of stretching improve posture and overall mobility. As for media consumption, stay informed, but mitigate stress by taking breaks from social media and news. Apps like Forest help with productivity and keep you from getting trapped on the anxiety-inducing news cycle. And take longer breaks—even whole days—to do things you love: read a book, bake bread, play an instrument, or learn a new skill. 

Protect Your Sleep

Adequate sleep not only leaves you feeling better, but it’s also one of the best ways to show your immune system some love. A win-win, especially during these times. Good sleep hygiene includes consistent bedtimes and wake times, regularly exercising, and banning tech from your bedroom.

Move Your Body

Sleep and exercise go hand-in-hand. Better sleep will give you more energy to exercise. Working out will improve the quality of your sleep. Both changes will help manage stress. It doesn’t take much to get that feel-good endorphin rush and reduction of stress hormones, especially if you’re new to exercise. Just thirty minutes of moderate activity will do. No need for expensive equipment. No need to train for a marathon (unless you want to). Start simple: Go for a walk. Stretch. Discover new ways to work out from home. 

Stay Connected

We are social creatures. Just as smoking or high blood pressure harms your health, so can loneliness. Take time each day to connect with your partner, housemates, and children. And use technology to stay connected with other friends and family. You can even use video chat to work out with friends or learn new hobbies as a group. Just as sleep and exercise go hand-in-hand to optimize stress management, connecting with others while engaging in a healthy habit acts as a double dose of self-care.

Eat Well

There’s never been a better time to eat healthy meals that are full of vegetables, healthy fats, and fiber. A nutrient-dense plant-forward diet of whole foods, phytonutrient-rich produce, and plant-based protein—the nutritional building blocks of Thistle’s meals—will help you be your best, calmest self. Also, be sure to avoid those foods you’re sensitive to, and be mindful of your intake of refined sugar and highly-processed foods.

Start with just one of these tips, and others will more easily follow. Perfection not required.

If reading these suggestions leaves you feeling even more stressed, that’s understandable. There’s a lot of pressure to do this pandemic “right.” People post their kids’ daily schedules while you’re trying to keep your own from fighting all the time. You scroll past photos of everyone’s beautiful homemade sourdough loaves as you eat a sleeve of cookies. This is exactly why we encourage you to take breaks from social media.

And for some, it’s a matter of time or lack thereof. If you get enough sleep, you run out of time to stay connected to loved ones. If you exercise, you don’t have time to cook a healthy meal. Something’s gotta give. Thistle is here to help!

Make Healthy Meals a Regular Part of Your Self-Care Routine

Reap the Benefits of Stress-reducing Ingredients

Thistle’s plant-forward meals contain immune-boosting ingredients, fight inflammation, are better for the planet, and are good for your heart. They’re just what you need for health and wellness and stress reduction. 

Some of our favorite stress-reducing ingredients include:

Orange Veggies

Winter squash, carrots, sweet potatoes, and bell peppers are full of carotenoids that boost vitamin A levels to support immune function.

Healthy Fats

Nuts and seeds are a great source of healthy fats and plant-based anti-inflammatory omega-3s. Flax, chia, and hemp are some of our favorite seeds to include in recipes.

Vitamin C-rich Foods

Fresh, raw fruits and vegetables, like citrus and bell peppers, as well as pungent aromatics like garlic, onions, ginger, and chili peppers, improve the flow of mucus and enhance digestion, which helps the body eliminate pathogens.

Medicinal Mushrooms & Adaptogenic Foods

We use medicinal mushrooms, including reishi, maitake, shiitake, and chaga, to improve immune function, strengthen lungs, and improve oxygen utilization. Meanwhile, roots like ashwagandha, dandelion, and turmeric are very useful for decreasing inflammation and managing stress.

Fermented Foods

Kimchi, miso, and other fermented foods provide beneficial bacteria, which decreases inflammation, boosts mental health, and makes the body less hospitable to pathogens.

With Thistle’s healthy meals you can lower your risk of disease and have more free time and enjoy deliciously nutritious stress-reducing dishes like cherry-chia & almond steel-cut oats, braised beet and lentil salad, and sweet potato satay noodle bowl.

Outsource & Enjoy

Simply put: Thistle’s prepared meal delivery service helps you live your healthiest life. Breakfasts, lunches, dinners, snacks, and beverages are delivered straight to your door. Our meals nourish your bod—which is great for stress management—and free up your time so you can practice other forms of self-care. Bonus: As your life and needs change, you can change or pause your subscription at any time. 

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Worried about the safety of getting healthy meals delivered to your door? Thistle is taking every precaution necessary to keep customers and staff safe, including physical distancing at production facilities, paid sick leave for employees, “no contact” deliveries, and temporary suspension of bag and ice-pack returns. We care about your health and well-being, and we want to provide you with delicious meals that will help you feel your best. Rest assured we’re doing both.

Now’s the time to get Thistle’s healthy meals delivered to your door. Spend less time in the kitchen and more time practicing self-care with a subscription to healthy pre-made meals for the week.