Self-care Through Nutrition

Self-care is the act of safeguarding oneself’s interests to maintain or strive for optimal physical and mental health (Martínez et al., 2021). Getting sufficient sleep, eating nutritious foods, exercising regularly, and allocating time for one’s hobbies are ways to engage in self-care (Nickert, 2023). It is crucial to invest in self-care practices as this can result in more effective stress management, decrease one’s illness risk, and increase energy levels (National Institute of Mental Health, n.d.). 

To debunk a common myth, self-care is not selfish! It is an investment in the health and well-being of not only yourself but for others as well. 

How Does Proper Nutrition Help with Self-Care?

The food we consume to fuel our bodies contributes to the creation of hormones and neurotransmitters. Hormones control organ function, which can influence development, reproduction, and nutrient metabolism (Young, 2022). Neurotransmitters allow us to feel sensations, sustain our heartbeats, and engage in cognitive processes (Cleveland Clinic, 2022). This just scratches the surface; there is so much our bodies do that enables us to function well. Hence, mindfully monitoring the foods that we put in our bodies is a big step towards practising self-care via having a well-balanced diet.

What Foods Should I Look Out For?

Naturally, fatty fish, such as salmon and tuna, contain omega-3 fatty acids that can keep stress hormones at bay and protect against depression and premenstrual syndrome (WebMd, n.d.).

Secondly, oranges. They are rich in vitamin C, which can help improve stress and anxiety symptoms and increase our ability to recover from psychological challenges (Gold, 2024; Psychology Today, 2003). 

Lastly, chamomile tea. Its properties include a sedative-like effect that can alleviate muscle tension and reduce irritability (Chaves et al., 2020; Gold, 2024).

Written by: Adalee Loh

04/2024

References

Chaves, P. F. P., Palloma de Almeida, S. H., Dallazen, J. L., de Paula Werner, M. F., Iacomini, M., Andreatini, R., & Cordeiro, L. M. (2020, December 1). Chamomile tea: Source of a glucuronoxylan with antinociceptive, sedative and anxiolytic-like effects. International Journal of Biological Macromolecules, 164, 1675-1682. https://www.sciencedirect.com/science/article/pii/S014181302034126X?via%3Dihub

Cleveland Clinic. (2022). Neurotransmitters. https://my.clevelandclinic.org/health/articles/22513-neurotransmitters 

Gold, B. (2024, January 25). The best stress-fighting foods you can eat, according to doctors. Real Simple. https://www.realsimple.com/stress-relieving-foods-7643866 

Martínez, N., Connelly, C. D., Pérez, A., & Calero, P. (2021, September 5). Self-care: A concept analysis. International Journal of Nursing Sciences, 8(4), 418-425. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8488814/ 

National Institute of Mental Health. (n.d.). Caring for your mental health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health 

Nickert, J. (2023, March 14). Here’s why self-care is not selfish, but essential. Healthnews. https://healthnews.com/mental-health/self-care-and-therapy/heres-why-self-care-is-not-selfish-but-essential/ 

Psychology Today. (2003, April 25). Vitamin C: Stress buster. https://www.psychologytoday.com/sg/articles/200304/vitamin-c-stress-buster 

WebMd. (n.d.). Foods that help tame stress. https://www.webmd.com/diet/ss/slideshow-diet-for-stress-management 

Young, W. F., Jr. (2022, April). Endocrine function. MSD Manual. https://www.msdmanuals.com/home/hormonal-and-metabolic-disorders/biology-of-the-endocrine-system/endocrine-function