Eat well to stress less

I hope you have been enjoying some downtime. A few days off, to kick back and take it easy.

April is stress awareness month and it comes at a perfect time of year, especially if you have not had a break since Christmas.

Palpitations, sweaty palms, restless sleep, fatigue, irritability, low mood and sugar cravings are just some of the signs that your stress levels are reaching a peak.

Our little adrenal glands sit right on top of our kidneys, in the small of our backs and they release the stress hormones adrenalin and cortisol. Adrenalin is supposed to be released as a quick fire escape hormone, but for many of us, modern life means we are powering up our adrenals to the max most days, or even several times a day.

When the demands of life get too much, we can feel overwhelmed and out of control. Taking a break is essential for our health and well-being. So rest, relax and know that you are doing the very best for your wellness by taking things easy for a day or two.

There is a direct link between the food we eat and how our body handles stress. We can nourish and support our adrenal glands by choosing foods that help balance hormones, regulate blood sugar and provide the building blocks for calming neurotransmitters.

Here are some ways that your diet can help with stress management:

·       Cut back on sugar

Sugar and stress are directly linked. Think about it. When you’re having  a hard day, you might reach for a chocolate bar or biscuit to make yourself feel better. The problem is that this triggers a rollercoaster in our blood glucose and insulin levels. When our sugar high comes crashing down again, one of the ways the body compensates for this is by triggering more adrenalin, and so the stress-sugar cycle starts all over again. 

·       Take a break from caffeine

Sweaty palms, pounding heart, agitation and irritability are all signs and symptoms of stress, but they are also the side effect of too much caffeine. Caffeine triggers adrenalin, so not a good idea when stress levels are high already. Try swapping to decaf, or even better, check out some of the calming herbal teas with herbs like lemon balm, valerian or chamomile for a sense of ease.

·       Don’t skip meals

When life gets busy it can be easy to skip meals to save time. Not a good idea! If your blood sugar levels drop, your body will release more adrenalin. So if you are crazy busy, really stressed or feeling anxious, forget intermittent fasting and do not skip meals. It will just make you feel worse.

·       Eat some happy foods

Pack protein rich foods, like eggs, meat, fish, chicken, dairy products and pulses onto your plate. Add in some slow release carbohydrates like brown rice, sweet potatoes, oats or wholegrains and pile your plate high with veggies. Especially if they are dark green and leafy, like broccoli, rocket, kale or leeks for a little added magnesium on your plate. Magnesium is essential for energy production, muscle health and has a calming effect on the body. When we are stressed out, we need more of it. Magnesium is also found in nuts, seeds, and chocolate – but only the really dark stuff, so go for at least 70% cocoa.

·       Connect with your gut

Take time to eat your food, otherwise you will not be digesting. So sit at a table and give yourself a meal break. Even on the busiest days, take time to enjoy the food you are eating. Adding a portion or two of some probiotic foods like live yoghurt, kimchi or sauerkraut will provide you with gut-friendly bacteria that have been shown to have a positive effect on mental health and anxiety levels.

·       Give yourself a break

Take time out to do the things that make you happy.

·       Move your body

Exercise is a surefire way to hep release tension, relive stress and get the endorphins going.