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Cut Stress by Chopping Food: Cooking for Stress Relief

Cut Stress by Chopping Food: Cooking for Stress Relief

I love cooking. I’m the sort of person that will read a whole cookbook from cover to cover in a single afternoon, just for fun. I’m addicted to Top Chef, I have a crush on Anthony Bourdain, and spend more money on cookware than makeup.

All that being said, there are days when I can’t bear the thought of having to plan a meal, let alone cook. Sometimes when I’m really stressed, I just can’t muster up the energy for cooking, even though I love it. I just think, “Oh God. ANOTHER thing I have to deal with today.”

But if I can just push through that initial reluctance, I’m back in my element. The kitchen is my domain, and being in control of one aspect of my life helps me to feel like maybe, just maybe, I can regain control over the rest of my life.

Cooking isn’t something that everyone enjoys, but there is plenty of evidence to suggest that I’m not alone in my feelings that time in the kitchen can lead to serious stress relief. Not convinced? Check out the breakdown below.

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1. The “Voodoo” Effect

Sometimes, busting through your stress is as simple as reasserting your dominance at the top of the food chain. Maybe it’s a little dark, but chopping veggies and butchering chickens can really take the edge off of even the most stressful days. Have a big fight with your boss? Pretend that carrot is his car and go to town on it.

By using your ingredients like voodoo dolls, you’ll find that cutting through a couple of pounds of food has really calmed you down.

2. Aromatherapy

Cooking with certain herbs, spices, and aromatics can have beneficial effects on your mood, as I touched on in a recent post.

Here’s a brief breakdown of some common household scents/cooking ingredients, along with how they can change your mood/outlook on life:

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Energizing/Invigorating: Orange, Rosemary, Lemon.
Stress Relief: Lavender, Sage.
Sleep Aids: Lavender, Chamomile.
Mood Elevators: Mint, Basil.

Get a few of these ingredients simmering in a pot with your dinner, and the smell of your meal cooking will help to release the tension from your body.

3. Foods That Reduce Stress and Anxiety

After a stressful day at the office, it might be tempting to order take-out. You’ve already had a long day, and chances are you’d rather have a hot meal now than wait for something to cook up. But actually, cooking your own meals will give you a greater degree of control over what you are putting in your body…and there is a definite link between the foods you put in your body and how well you cope with stress.

For example, trans fats are just as bad for your body as they are for your coping mechanisms. Trans fats block certain chemical receptors in the body, which in turn can limit your ability to deal with stressful situation.

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According to a study published in The Journal of Agricultural and Food Chemistry, you can cause significant reduction in the number of stress hormones in your body by eating dark chocolate. The study found that people who identified as highly stressed and ate a few pieces of dark chocolate on a daily basis for two weeks lowered their stress levels.

Other foods linked to stress relief include turkey, walnuts, sweet potatoes, almonds, spinach, and salmon.

4. Gain Control Over One Area of Your Life

One of the reasons I love cooking is because it gives me back some small degree of control over my life. In the words of Julie Powell in the film “Julie and Julia”, “Chocolate cream pie! You know what I love about cooking? I love that after a day when NOTHING is sure and when I say nothing, I mean NOTHING, you can come home and absolutely know that if you add egg yolks to chocolate and sugar and milk, it will get thick. That’s such a comfort.”

We get stressed out when our lives spin out of control. Taking charge of one small area of your life can help more than you might realize.

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5. The Zen of Cookery

After you start cooking, you can sometimes reach this state of meditation. You’re in the zone of cutting, grinding, and sauteing. All that matters is the food, and it’s nice to throw away the cares of the day and just focus on one small task at a time.

Food Network’s Alton Brown has said that cooking is “a very calming ritual. It’s a different kind of stress relief than I get doing anything else…[we] find kind of a physical solace doing things with our hands, more and more in the kitchen. The sounds, the smells, the feels of that room are comforting to me.”

Conclusion

The next time you have a terrible day the office, pick up a saute pan. Cooking is a hobby that relaxes you, and has the added bonus of being nourishing, too. Skip the spa and get relaxed the old-fashioned way: in front of the stovetop.

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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