Prairie Fare: Cope with stressors to protect your physical and mental … – NDSU Agriculture

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“Mama said there’ll be days like this/ There’ll be days like this/ Hey, don’t you worry, Mama said.”
Those are some of the lyrics from a hit song by the Shirelles in the early 1960s.
Whenever times are stressful, parts of this song play in my mind. Sometimes it helps.
Unfortunately, the song has been playing in my mind more often than I would like during the past several months. Some of my extended family members and friends have experienced serious illnesses, and we have lost two family members.
Most, if not all, of us experience stress from time to time.
Stressors come in many forms and affect people in different ways. Stress can affect our body and mind.
We might be challenged by financial issues as we pay for our groceries, gas, utilities or medical bills. Our job or educational work may be stressful. Our personal health issues can be difficult on several levels, especially if they remain unresolved or unknown. Coping with long winter months can be trying.
When confronted by stressors, we might have stomach upset or pain in the neck, back or shoulders. We might experience headaches, fatigue, difficulty sleeping, loss of appetite or overeating.
We might clench or grind our teeth, and our heart may be racing. We might not feel like doing anything. We may not feel up to eating healthfully or getting regular physical activity.
Stress can make us feel anxious, irritable, overwhelmed or depressed.
If stress is not addressed and managed, it can promote heart health issues, obesity, diabetes and other chronic diseases.
What can you do to help yourself in times of stress?
The Centers for Disease Control and Prevention provides excellent ways to address and cope with stress, which I summarize below. In addition to my own “musical therapy,” I have tried to keep these tips in mind. See https://www.cdc.gov/mentalhealth/stress-coping/index.html for more information.
Several of my colleagues have expertise in mental health, so I encourage you to check out these NDSU Extension resources about managing stress. These were especially developed for those who work in farming. See www.ndsu.edu/agriculture/ag-hub/ag-topics/farm-safety-health/managing-stress for more information.
A soothing bowl of soup always makes me feel a little better. If winter is getting you down, the title of this recipe may make you feel hopeful that winter will lead to spring. This recipe from the U.S. Department of Agriculture is chock full of colorful, nutritious vegetables.
Spring Vegetable Soup
1 tablespoon olive oil or your favorite salad oil
1/4 red cabbage (medium head, about 2 cups, finely shredded)
2 ripe tomatoes (medium, seeded and chopped)
1/2 cup canned artichoke hearts (drained and chopped)
1 cup green peas (frozen or fresh)
2 1/2 cups vegetable juice (low sodium)
1 cup water
2 teaspoons dried basil
Salt and pepper (freshly ground black pepper, optional, to taste)
In large soup pot, heat oil over medium heat. Saute cabbage, tomatoes, artichoke hearts and peas for 10 minutes. Add vegetable juice and water. Bring to boil. Reduce heat, add basil and simmer for 10 minutes, or until all vegetables are tender and soup is piping hot. Serve in individual serving bowls. Season to taste with salt and pepper.
Makes four servings. Each serving has 136 calories, 5 grams (g) fat, 5 g protein, 20 g carbohydrate, 6 g fiber and 73 milligrams sodium.
(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences. Follow her on Twitter @jgardenrobinson)
NDSU Agriculture Communication – Jan. 26, 2023
Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu
Editor: Elizabeth Cronin, 701-231-5391, elizabeth.cronin@ndsu.edu
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