Welcome to my 9th and final week of my stress busting tips. This week my top tip is to eat well.

Mental health studies have shown that there is a connection between what we eat and our anxiety levels. If you eat a diet high in processed foods then you are more likely to have anxiety compared to those who eat a healthy balanced diet.

I usually recommend the following things to my clients. Most of this advice is endorsed by leading nutritionist Patrick Holford and can be found in his book The Stress Cure. 

  • Reduce your intake of processed or non-natural foods.
  • Eat lots of different vegetables and fruit, so that you are getting a broad range of vitamins and minerals.
  • Drink 2 litres of water a day. If you are in a hot weather, exercising or are thirsty then you should drink more.
  • It is really important to keep your blood sugars controlled. If you don’t and your blood sugar dips then Adrenaline is released and you will become stressed. Eat 3 meals a day and never skip breakfast. If you know that you get an energy dip/hungry mid-morning or afternoon then always have a snack handy. Suggested snacks – Oatcakes and nut butter, apple and a handful of almonds.
  • Eat protein with every meal to stabilize your blood sugars and increase mood stabling Vitamin D and omega oils . You can find protein in grains, full fat dairy products, soya, eggs, meat and fish (particularly oily fish such as salmon, mackerel, kippers and sardines).
  • Cut down on alcohol. It negatively effects your gut, stress and blood sugar levels and lowers your mood.
  • Eat lots of Vitamin B rich foods; green vegetables, whole grains, eggs, fish, mushrooms and wheatgerm.
  • Eat Magnesium rich foods; almonds, cashew nuts, chia and pumpkin seeds, wheatgerm, buckwheat, green vegetables.
  • Eat foods that contain Co-Q10; mackerel, sardines, spinach, sesame seeds, chicken, beef, pork.
  • Eat foods high in Zinc; eggs, almonds, chia seeds, wholegrains, fish, nuts, oysters, lamb.
  • Eat Chromium rich foods to stabilize your blood sugars; beans, nuts, wholegrains, seeds, asparagus and mushrooms.
  • Eat foods high in Potassium; sweet potato, avocado, beetroot, wild salmon, coconut water, white beans, black beans, dried apricots, pomegranate, cooked tomatoes, watermelon, spinach and pumpkin.

If you are considering taking supplements or wish to have a more personalised nutrition plan then I can highly recommend going to see a qualified Nutritionist.

I personally recommend the following Nutritionists to my clients. Asha Rani and Nic Everton are both based in Sussex but can also work with clients online. Why not get in touch with them to see how they can help you.