Style: May 20, 2020

36 STYLE | wellbeing
NOURISH YOURSELF,
REDUCE STRESS
You may have been reaching for things in the pantry during lockdown that may
have increased your stress levels. Naturopath Dee Copland has a few tips on
how to tweak your diet to gain a bit more calm.
Food is your fuel, so by
strengthening your body
with the correct nutrients,
you lay a foundation for a
healthier nervous system,
brain and body. This means
you can reduce your stress
levels – by stabilising your
blood sugar levels, you even
out your mood.
A study published in the
American Journal of Psychiatry
found that people who
followed a traditional diet
of vegetables, fruit, meat,
fish and wholegrains tend to
be less anxious compared
to those who followed a
Western diet of processed
or fried foods, refined grains,
sugary products and beer.
Here are a few things you
could include and exclude
from your diet in order to
maintain wellbeing.
Curcumin
There is a lot of research on curcumin (the
active constituent in turmeric) in reducing
anxiety and depression. This can be easily
added to soups and curries.
Magnesium
This is an essential mineral that cannot be
made by your body. When stressed, the
body uses higher amounts of magnesium,
so replenishing these stores is vital. Some
of the benefits include increased cellular
energy production and reduced feelings
of anxiety. It also provides support for
muscular cramps and tension. Magnesium
can encourage a more restorative sleep,
which is critical for wellbeing. Avocado
and raw nuts and seeds contain some
magnesium, however, the body tends to
use more than we can consume through
food alone, so using supplements is
worthwhile and very safe.
B vitamins
Help to support a healthy nervous system
and improve energy levels. If levels of these
vital nutrients are low, symptoms such as
low mood, headaches, poor concentration
and irritability may occur. Green leafy
vegetables such as broccoli, silver beet and
spinach, as well as mushrooms, peanuts
and eggs, are good sources of B vitamins.
Omega-3 fatty acids
We need to get these essential fats
from our food because our body cannot
produce them. These good fats can help
to reduce anxiety, reduce the frequency
of mood swings and help with improving
sleep. Sardines, salmon, avocado, and chia
and hemp seeds are all good food sources.
AVOID
Unhealthy fats
They come from items such as margarine,
canola oil, deep-fried food, processed
muesli bars, instant noodles and pastries
can increase feelings of stress due to the
cellular damage they cause.
Trans fats
It takes the body around 51 days to digest
trans fats, so these are best avoided. Opt
for olive oil, avocado oils, raw nuts and
seeds instead. Limit coffee and caffeinated
drinks, which can increase your heart rate
and breathing. People often desire coffee
when tired and stressed. However, a few
tired days reducing or even removing
caffeine from your system will allow
natural energy to return and reduce
anxiety. Green tea is a good alternative
as it contains some caffeine for mental
alertness, but it also has L-theanine, which
buffers the negative effects of caffeine
and promotes a feeling of calmness
afterwards.