The Festive season is upon us, and one would think that can only bring joy and cheer. However, I have recently been noticing an increasingly recurrent theme with many of my clients: the need for support in managing increased stress and anxiety.

In addition to corporate and community talks, and of course 1-1 consultations for my private practice, I also work part time as a Nutritional Therapist and Lifestyle Expert for OpenUp, an incredible Mental Health Support Company. This type of work has really opened my eyes to the amount of guidance needed to help clients manage their stress, whether coming from work, finances, relationships or any other triggers.

So, let’s use this article to gather a few useful tips to get you started towards a healthier way to manage stressors, and support both your physical and mental wellbeing.

The Basics: Understanding your stress response

When you encounter a stressor, be it a real or imaginary one (that’s right, your body does not distinguish between what’s real or not and it all plays out the same at a cellular level!), your body will release stress hormones such as cortisol and adrenaline to help you deal with immediate threats. Therefore, in short bursts, stress can actually be helpful.

Issues actually arise when the stress becomes chronic, as it can lead to unpleasant consequences such as extreme fatigue, lower immunity and increased inflammation amongst others. Not so much fun anymore ah? The trick is to try and optimize your ability to deal with stressors to support overall health and longevity.

1.      Blood Sugar Balance is key

Refined carbohydrates and sugary foods, can give us a quick high followed by a pretty quick and steep low. Have you ever had a whole bag of candies at the movies, and washed it down with coke, followed maybe by a few mixed sweet and salty popcorn? Did you get super energetic and exhilarated at first, then potentially crash and fall asleep during the same movie?

Me neither. Asking for a friend.

The point is, we want to use food to help us create a stable and calm environment in our bodies, to give us sustained energy, mood and focus throughout the day. The dream.

Want some suggestions? My top 3:

• Ensure your meals ALWAYS include protein and healthy fats, as they take longer to digest avoiding the rollercoaster energy ride we mentioned before. Animal and plant foods are all welcome: fish, chicken, tofu, avocado, seeds, nuts, olives….Mix it up!
  • Fibre is your friend as this is another compound that helps to keep you fuller for longer, and keeps your blood sugar levels stable. Eat the rainbow: vegetables, fruits, legumes are all great choices. If you can, aim for at least 5 portions of vegetables (in this case I do mean just vegetables, but you can add a couple of pieces of fruit on top and then seeds, nuts etc…) per day. If you are not used to eating veggies at all, start from 2 portions, then slowly build up from there.
• Reduce as much as possible refined carbohydrates, and substitute with fruit and handful of nuts, or Greek yogurt with fresh berries for example.

Feed your adrenal glands!

Adrenal glands are the two pyramids on top of your kidneys that produces fight or flight hormones. But they do not have unlimited fuel, especially when stress becomes chronic. So make sure to incorporate some foods in your meal that can help these organs work efficiently!

My top 3:

• Vitamin C: kiwis, strawberries, bell peppers, citrus fruits, broccoli.
• B vitamins: wholegrains, leafy greens, beans, eggs.
• Magnesium: Dark Chocolate (that’s right!), leafy greens, seeds, nuts.

Have you Heard of Adaptogens?

These are plant compounds, that when ingested exert a positive (read regulate) effect on our stress response. Please make sure to consult a practitioner before taking any of them, as they could interact with medications or other specific supplements.

My top 3:

• Ashwagandha – may support stress and energy levels.
• Rhodiola Rosea – could help improve energy and mental clarity
• Tulsi (Holy Basil) – could help calm the mind and support your mood

Take care of your gut

The gut-brain axis, is a connection between gut and brain which shows how gut health can have an impact on mood/cognition too. This means you want to incorporate foods that support its function.

My top 3:

• Probiotic foods (add to your current beneficial bacteria): kimchi, sauerkraut, kefir, kombucha, the humble yogurt…
• Prebiotic foods (feed existing beneficial bacteria): Asparagus, leeks, onions, garlic…
• Bone Broth: Lots of great compounds in it such as collagen and glutamine, think of it as a giant hug for your gut. Perfect for winter.

Hydrate

Dehydration can be an internal stressor, increasing cortisol levels. Make sure to drink water regularly throughout the day, aiming for 8 glasses of water and monitoring the colour of your urine. Clear colour/ Pale yellow is what you are aiming for.

By now, you should know that it is never just about nutrition, so incorporate some lifestyle changes to support your stress response as well.

My top 3:

• Vagal tone exercises – the longest nerve in the body, when stimulated can help regulate the parasympathetic nervous system. Aim to create a vibration in your chest: singing, humming, gargling are all good options.
• Meditation – you can use an app such as FitOn or Calm, or headspace or whatever works for you and start to incorporate meditation, focusing on your breath. Begin where you are at and build on it slowly: even 5 min a day is a great start!
• Yoga has been shown to be a very helpful practice to activate your parasympathetic nervous system.

Last but not least optimize your sleep

Lack of sleep can actually increase stress levels and impair cognition too. My top 3:

• Dim your light at night and sleep in a dark environment if you can – melatonin is produced in darkness
  • Eat at least three hours before bedtime, to let digestion do its job and allow your body to focus on melatonin production.
  • Create a bedtime routine to do each night, so that your brain can understand it’s time to wind down.

As always, find the aspects of stress management that you may need to tweak, and start with 1 change at a time, to avoid feeling overwhelmed and give yourself the best chance to keep these changes long-term.