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<\/p>\nStress, feelings of overwhelm, worry and fear are all normal and understandable reactions as we face the uncertainty of the COVID-19 pandemic.\u00a0 We are in extraordinary times, and therefore extraordinary measures need to be taken when it comes to managing stress.\u00a0 One of the best interventions to combat stress is to nourish your body with foods that can help promote positive mental health.<\/p>\n
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Stress affects all systems of the body and triggers biological responses. Stress can be positive, propelling us into action via the \u2018fight\/flight response\u2019, allowing us to perform well or stay safe. However, when stress is chronic, it can create internal chaos, and we might be left:<\/p>\n
Feeling tired<\/p>\n<\/li>\n
Feeling depressed or anxious<\/p>\n<\/li>\n
Lacking motivation and inability to concentrate and make clear decisions<\/p>\n<\/li>\n
Craving foods \u2013 especially salty and sweet foods<\/p>\n<\/li>\n
Feeling irritable and less tolerant<\/p>\n<\/li>\n
Having difficulty with sleep<\/p>\n<\/li>\n
With brain fog and lacking clarity<\/p>\n<\/li>\n
With physical symptoms such as increased heart rate, upset stomach, or low blood sugar<\/p>\n<\/li>\n<\/ul>\n
We cannot control a lot of what is happening around us right now with this COVID-19 pandemic, but doing the things we can control, like what foods we choose, can be critical in preserving mental health and managing stress during this time.<\/p>\n
Eat regularly<\/strong><\/p>\n Avoid skipping meals to prevent those blood sugar crashes, which may result in cravings and fatigue.\u00a0 However, do avoid snacking late into the night so that your body gets essential rest from digesting overnight.<\/p>\n Love your gut\u00a0<\/strong><\/p>\n Your gut is a collection of trillions of bacteria, the microbiome, that influence all aspects of health, including brain health via the gut-brain connection.\u00a0 Include a wide variety of seasonal and colourful fruits and vegetables for prebiotic fibres to feed the microbiome.\u00a0 And for a natural source of probiotics include fermented foods like kefir and natural unsweetened yoghurt, kombucha, kimchi, sauerkraut.\u00a0\u00a0<\/p>\n Maximise the magnesium, zinc and B vitamins<\/strong><\/p>\n \u00a0These essential vitamins play a vital role in helping your brain handle stress better.\u00a0 These can be found in green leafy vegetables, legumes like chickpeas, lentils, and beans, in fish, grass-fed beef and free-range poultry and eggs, cruciferous vegetables like broccoli, avocados, and nuts.<\/p>\n Foods to support sleep\u00a0<\/strong>\u00a0<\/p>\n I\u2019m a firm believer (and see consistent proof of this with my patients) that when you sleep well, so many other conditions seem to improve, especially stress.\u00a0 The body works hard during sleep carrying out essential healing and repair.\u00a0 To improve sleep, avoid stimulants like caffeine, chocolate, and alcohol in the afternoon and evening and maintain a consistent sleep time and routine.<\/p>\n Sip away the stress<\/strong><\/p>\n \u00a0The act of making a cup of tea can be quite stress-relieving in itself, forcing a moment of a \u2018pause\u2019.\u00a0 Choose herbal blends that help with relaxation like chamomile, lemon balm, lavender, passionflower or green tea.<\/p>\n Ditch the sugar<\/strong><\/p>\n \u00a0In times of stress, it is common to reach for the packaged and sugary foods.\u00a0 However, these added refined sugars can increase anxiety and cause cravings and fatigue.\u00a0 Swap out the refined sugars and \u2018white\u2019 carbohydrates, like sweets, white bread and pasta, processed cereals, soft drinks and sweet drinks.\u00a0 Include whole food low-GI options such as brown basmati rice & quinoa, wholegrain sourdoughs, steel-cut oats, whole fruits, and sweet potato.\u00a0<\/p>\n Praise the protein<\/strong><\/p>\n Protein provides the amino acids that are needed for essential brain chemicals \u2013 neurotransmitters \u2013 that make positive emotions and help combat feelings of stress.\u00a0 Animal foods such as grass-fed meats and dairy, fish, free-range poultry and eggs, contain all eight essential amino acids making them a \u2018complete protein\u2019.\u00a0 Vegetarian and vegan protein sources include eating a combination and wide variety of things like quinoa, hemp, beans and legumes, nuts and seeds.<\/p>\n High five the healthy fats<\/strong><\/p>\n Healthy fast are essential for brain health, reducing inflammation and helping to stabilise mood.\u00a0 Dress your salad with Extra Virgin Olive Oil, include oily fish like sardines or salmon twice a week, snack on raw nuts like almonds, walnuts or brazil nuts, have a side of eggs and avocado, and ditch the refined vegetable oils.<\/p>\n \u201cLet food be thy medicine, and medicine be thy food.\u201d<\/p>\n Focus on adding in the \u2018good stuff\u2019 and \u2018crowd out\u2019 the foods that don\u2019t serve our mental health.\u00a0 By eating nourishing foods rich in all the essential nutrients for combatting stress, eating less out of a packet and more real food, our bodies can be fuelled to maintain positive mental health.<\/p>\n \u00a0<\/p>\n