Natural ways to help reduce stress using nutrients and herbs

April 15, 2024 / feelaliveuk / Leave a comment

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Suffering from stress or feeling stressed much of the time, can be a common occurrence for many of us. This often converts into feelings of anxiety and other mental health issues. Whilst we can’t eradicate stress altogether, there are many ways that nutrients and herbs can help ourselves to cope better and to reduce these feelings.

Clinical Nutritionist Suzie Sawyer shares her top five.

Suzie HFMA V4

Magnesium

The mineral magnesium is often referred to as ‘the relaxing mineral’. This is because amongst its many jobs in the body, it helps the muscles to relax. Magnesium also plays a key role in the central nervous system, so it can really help relaxation and, in turn sleep.

A range of foods containing magnesium

In terms of foods, there are plenty you can choose from that are rich in magnesium such as avocados, leafy greens, legumes such as lentils and chickpeas, oily fish, even dark chocolate! The main thing to remember about magnesium is that you can’t find it in refined foods, so clean eating is key. Supplementation with the magnesium glycinate form could also be helpful if you’re really feeling the stress.

Zinc

We are often deficient in this hard-working mineral because, just like magnesium, it’s only found in whole foods. Zinc is needed for almost everything that goes on in the body. This is because it’s essential for the many enzyme reactions that keep the body functioning. These include the production of brain neurotransmitters, hence plenty of zinc is needed to support our brain function and help us through stressful situations.

A range of foods containing the mineral Zinc

Oysters provide the richest source of zinc, which are not everyone’s favourite food! The good news is that red meat, fish, eggs, whole grains, and dairy are also good sources.

Vitamin B5

Otherwise known as pantothenic acid, vitamin B5 is needed for the adrenal glands, which produce our stress hormones, to fire correctly. Just as magnesium is known as the ‘anti-stress mineral’, the same can be said of pantothenic acid as a vitamin. It’s also essential in the manufacture of energy, so if you’re eating plenty, you should feel better in a number of ways.

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Liver is one of the best sources of vitamin B5. Although it’s a food that‘s dropped out of popularity, if you can get to like it liver is one of the most nutritious foods we can eat. It can be simply and lightly pan fried in a little olive oil and served with plenty of vegetables, including some delicious, creamy mashed potato.

Siberian ginseng

Cleary, ginseng has been used for centuries to great effect for stress but also for encouraging positive feelings of wellbeing.

shutterstock_418775509 ginseng Apr17

There are a number of different types of ginseng, but Siberian has a gentler effect on the nervous system. It is great used in a tea; a couple of cups a day will be beneficial. Research also suggests it might help us to live longer because it helps to regenerate the mitochondria, the energy producing part of every cell. That’s got to make it worth having a cuppa or two!

Rhodiola rosea

Rhodiola is another herb that has been used for centuries with some really positive health benefits. There has been plenty of robust research on rhodiola, confirming that it helps reduce cortisol levels (which are raised when we’re stressed), which then helps create feelings of calm.

shutterstock_1410860171 rhodiola Sept19

Many people have reported, and research confirms, that whilst taking Rhodiola rosea, they felt better able to cope with stressful times or specific events. It also helps energy production. This is helpful for people suffering from adrenal burnout: it can re-balance the whole system and get hormone levels back into range.

Alongside a well-balanced diet, relaxation techniques, and exercise, why not try these nutrients and herbs to help with stress?

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Three ways to help take the stress out of Christmas

December 18, 2023 / feelaliveuk / Leave a comment

A woman relaxing at christmas with her eyes shut in front of a christmas tree

The festive season is generally a very busy time for all of us, and this can often create its own stresses and strains. What to eat, who to see, family disagreements… the potential for stress is huge. However, by taking a little extra care of yourself nutritionally and making a few lifestyle ‘tweaks’, it’s quite possible to sail through the season and really enjoy it.

Clinical Nutritionist Suzie Sawyer shares three ways you can make this Christmas the calmest yet.

Suzie HFMA V4

Get your diet right

It’s easy to forget the importance of nutrition when trying to reduce the stress load. And there are certain foods can aggravate stress and specific nutrients support the adrenal glands – those in charge of releasing stress hormones.

shutterstock_453380128 coffee pot Mar17

Really drill down into your total caffeine intake as this can create anxiety. Coffee is obviously high in caffeine but don’t forget about chocolate and many fizzy drinks too. Sugar, in all its forms, can often perpetuate an anxious stomach. All these will upset blood sugar balance which also creates anxiety. Only you can judge how many of these foods and drinks appear in your diet daily so think about cutting down if you can.

From a nutritional perspective, vitamin B5 (found in liver, beef, avocados, chicken and fortified cereals), vitamin C (rich in most fruits and vegetables) and magnesium (found in leafy greens and whole grains) are the key nutrients needed to fire up the adrenal glands. Magnesium is also one of our most calming minerals and can also be taken in supplement form if you’re feeling especially wired.

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Try to cook from scratch as these types of meals will be more nutritionally dense across a broad spectrum of nutrients. It’s not about spending hours in the kitchen (which will make you more stressed), just preparing some simple meals. Grilled chicken breast with whole grain rice and some veggies is simple, quick, and nutritious.

Take some exercise in nature

We evolved from nature so it’s no wonder that as humans we naturally crave being in nature. Just getting outside into the fresh air and, if possible, being as close to nature as possible, even for a short time, will automatically re-set the body. We also know from plenty of research that spending time in nature is also great for our mental wellbeing.

Winter,Snow,Walk,Woman,Walking,Away,In,Snowy,Forest,On

If you’re not able to get close to nature, then it’s still as important to be taking regular exercise. Exercise encourages production of feelgood endorphins, especially if you get your heart rate going. Plus, when you’re feeling stressed, you can actually sweat out cortisol, our stress hormone. How much better do you feel when you’ve participated in some kind of activity? See what works for you and plan it in your diary throughout the festive break.

Actively relax

Actively relaxing may sound counterintuitive! But the point is that taking the time to make a point of relaxing is so beneficial when trying to deal with stress. It’s amazing how effective listening to a calming app or doing practising meditation, even for just 10 or 15 minutes each day, can be.

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Equally, deep breathing (and this can be done at any time), helps to push the body into the parasympathetic nervous system and out of ‘fight or flight’. This mechanism is there for a reason, to protect us when we need to act on something. But being in fight or flight too often can lead to anxiety, high blood pressure, obesity, and low mood. Deep breathing is very easy; breathe in for five seconds from the belly and breathe out for five seconds, really pushing out the breath. Notice how much calmer you feel even after a minute. You can adopt this technique and use it at any time you feel overwhelmed.

CLose up of a woman relaxing in the bath reading a book, surrounded by candles

Other strategies are also very effective: practising yoga, taking a warm bath with some lavender, listening to a restful podcast – find whatever works for you.

A few simple changes can have a big impact when dealing with stress and ultimately lead to a happier Christmas.

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The importance of rest and relaxation

April 17, 2023 / feelaliveuk / Leave a comment

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With our 24/7, ‘always-on’ lives, getting sufficient and much-needed down-time can sometimes fall to the bottom of our to-do list. However, as part of the body’s daily functions, it’s very important to make time for adequate rest and relaxation.

Stress, both long and short term, can have a negative impact on both mind and body so getting that all-important calm into our lives should be a priority.

Clinical Nutritionist Suzie Sawyer shares her three top tips for reducing stress and inducing calm.

Become a super-organiser

When there’s so much going on and daily chores and commitments can seem overwhelming, the best way forward to is be super-organised! This doesn’t mean living to a fixed time schedule as such, but it does involve making lists and prioritising from there.

Close up of a woman's hand writing a to do list in a journal

The brain works hard for us, and we carry so many thoughts within its millions of brain cells. These thoughts can often become muddled, which means we effectively run around in circles and are less efficient. Writing every job down, however small, that needs doing, can help reduce stress and anxiety.

Everyone has a different way of processing this information; some people need to see a spreadsheet with headings, some prefer a written list. Whatever works for you make sure it has a form of prioritisation, perhaps numbered jobs, so that you tackle them in a logical or priority order.

shutterstock_243120193 woman writing in note pad diary Feb17

It’s also really helpful to do a ‘brain dump’ at the end of each day. Add to the list anything for tomorrow or for the future and this will help stop the night-time agonising of what jobs need to be done.

Make your bedroom your sanctuary

There is more and more research available on the absolute necessity for quality sleep. It’s essential for our wellbeing, but also longevity. However, getting quality sleep is a problem for many of us, so it does need to be prioritised for it to happen.

Close up of a woman asleep in bed

Any kind of blue light emitted from electronic devices is a complete ‘no-no’ if you want to get some shut eye. Taking a laptop to bed with you is certainly not going to help. Turn off all electronic devices two hours before bedtime and use that time for relaxation techniques. This might include a warm bath, reading a book or meditation.

Woman with legs crossed sitting on bed meditating

For those who struggle to meditate, then deep breathing is a great way of putting the body into the parasympathetic rather than sympathetic (also known as fight or flight) part of the nervous system. Even deep breathing from the belly so the diaphragm expands, six seconds in and six seconds out, for a couple of minutes, can really make a difference. If you used this technique a couple of times a day, the changes to how you feel within will be noticeable.

Lavender oil and fresh lavender on a pillow

Lastly, love your bedroom. Rather than seeing the room as a functional space, try to make it a real sanctuary, where you feel relaxed and calm. Even using some lavender spray in the room and on your pillow, will help. And love your bed too; an uncomfortable mattress might need changing.

Use the power of nature

Everything the body needs for wellness is provided by nature. And this includes some amazingly calming and restorative herbs, together with colourful foods. When trying to get more relaxation and calm into your life, it’s important to feed the body with nutrient-dense foods, but you can also utilise various herbs to help too.

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A diet high in caffeinated drinks and sugar can contribute to feelings of anxiety, but also impair your quality of sleep. Only you know how much you have in your diet but do make a conscious effort to reduce significantly or stop both completely. Additionally, eating foods rich in colour, in a form as near to their natural state, will provide the nutrients the body needs to ensure its biochemistry functions correctly.

Close up of Passion Flower

When it comes to herbs, passionflower has long been used for relaxation and to help sleep. And the good news is, it can work quickly, especially if you’re suffering from a nervous stomach, for example. Likewise, valerian taken about an hour before bedtime can really help and won’t cause drowsiness the next day. The mineral magnesium can also help support your sleep. Try them individually to start with and notice what works for you.

If you prioritise rest and relaxation, hopefully you’ll be rewarded with more energy and less anxiety in your life!

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Eat your way to calm: nutrition and herbal support for anxiety

November 2, 2022October 28, 2022 / feelaliveuk / Leave a comment

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The word ‘anxiety’ seems to be omnipresent in many people’s vocabulary right now. There are, of course, many reasons for this and anxiety affects us all differently.

Feeling anxious can creep up on all of us at some point in our lives. It’s important, therefore, to have tools to deal with these feelings, and we can turn to nutrition for some answers.

Clinical nutritionist Suzie Sawyer shares her five top nutrients and herbs that can help to calm the nerves and manage stress.

Magnesium

Known as one of our calming minerals, magnesium can certainly help when life becomes overwhelming. This is because, as part of its many functions, magnesium is important for a good working nervous system. It is also key in many biochemical reactions related to the production of brain neurotransmitters.

A range of foods containing magnesium

A large percentage of people are deficient in magnesium because it’s found in foods that many don’t eat in sufficient quantities, namely leafy greens, and whole grains. Plus, magnesium is further depleted when we’re stressed.

Make sure your diet is full of magnesium-rich foods including avocados, nuts, legumes, seeds, whole grains, and leafy greens such as spinach and kale. It’s good to supplement with the magnesium glycinate form, especially before bedtime, if sleep is an issue for you.

Vitamin B6

Just like the family of B-vitamins, vitamin B6 works extremely hard for us in keeping hundreds of our biochemical reactions in good working order.

Vitamin B6 is essential for keeping us calm because it’s needed to produce our key neurotransmitters, namely serotonin and dopamine. Serotonin is often referred to as our ‘happy hormone’ because it’s needed for mood and motivation. Dopamine is more about stimulating our reward mechanisms, allowing us to feel pleasure and satisfaction. These feelings also lead to calm and reduced feelings of anxiety.

A range of foods containing Vitamin B6

Vitamin B6 works alongside magnesium in keeping the nervous system in good working order. Foods that are rich in vitamin B6 include liver, tuna, fortified cereals, chickpeas, poultry, and salmon. Whilst organ meats aren’t for everyone, liver does provide some amazing nutritional benefits, also being rich in vitamin A, essential for the immune system. It’s worth a try for sure!

Ashwagandha

An adaptogenic herb, ashwagandha is one that can really encourage those feelings of calm and discourage anxiety. Adaptogens aid the body through stressful times but can also help when energy and mental focus are issues.

shutterstock_1181447482 ashwagandha Feb19

Adaptogens such as ashwagandha have been used in Ayurvedic medicine for hundreds of years, a practice that is known to be gentle and healing.

Ashwagandha needs to be taken as a supplement and is readily available in the health food shops.

L-Theanine

L-Theanine is an amino acid which is found mainly in plants and especially in green tea. It has also been isolated in supplement form in order that we can fully benefit from its great soothing properties.

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L-theanine has been found to stimulate the relaxing neurotransmitter called GABA which is why it helps to instil calm in the body. Interestingly, it also helps to mitigate some of the more stimulatory effects of caffeine, which can be problematic for some people. This is why drinking green tea can help to calm the nerves.

Passionflower

Passionflower is a herb that also helps to increase levels of GABA in the brain. GABA appears to reduce activity of certain brain cells that might otherwise be ‘turned-on’, therefore contributing to those feelings of calm.

Close up of Passion Flower

It is, of course, important for us to function as well as possible throughout the day: poor sleep causes all kinds of issues, and also prevents us from enjoying our day as much as possible. Importantly, passionflower can help support a good night’s sleep and of its many medicinal qualities, treating insomnia is certainly top of the list.

Passionflower can be used as a tea but is also available in supplement form for more noticeable results.

If you’re feeling anxious, then do try these nutrients and herbs. Nature has provided us with some helpful solutions.

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Stress and anxiety: natural ways to support feelings of calm

April 18, 2022April 21, 2022 / feelaliveuk / Leave a comment

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It would seem there has been a dramatic rise in anxiety and stress levels generally, especially since the pandemic started. Whilst it can be hard to change the way we are feeling, the body’s response to it can be supported.

There are certain nutrients and herbs that are great for working with the stress response, helping to alleviate feelings of anxiety, and encouraging feelings of calm.

Clinical nutritionist Suzie Sawyer shares her five recommended nutrients and herbs to help calm the body.

Ashwagandha

Ashwagandha has been traditionally used in Ayurvedic medicine for thousands of years and has much robust research to support its use especially for anxiety.

shutterstock_1181447482 ashwagandha Feb19

It is an adaptogenic herb, meaning it supports the body through the stress response and adapts to its needs. Ashwagandha is a gentle, but effective herb and is great for alleviating anxiety, aiding restful sleep, and calming the nervous system generally.

It’s not available in foods, so needs to be taken in supplement form.

Vitamin B6

As with all nutrients, they perform several roles in the body. Vitamin B6 is responsible for over 100 different enzyme reactions. Crucially B6 is responsible for helping to produce two key neurotransmitters and hormones which help stabilise mood: dopamine, and serotonin. From serotonin, the sleep hormone melatonin is made, so vitamin B6 plays a key role in helping to instil calm.

A range of foods containing Vitamin B6

As with all B vitamins, they’re water soluble and therefore not stored in the body. The good news, however, is that vitamin B6 is found in many different foods including beef liver, tuna, salmon, chickpeas, dark leafy greens, and poultry. This list is by no means exhaustive, so having a varied diet will certainly help to ensure you’re having sufficient vitamin B6.

Lemon balm

Officially called Melissa officinalis, lemon balm provides a very gentle sedative and calming effect. It might also help to fight certain bacteria and viruses.

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As with many herbs, it has been traditionally used, especially in its native Mediterranean region since at least the 16^th century. Today, it’s mainly used as both a sleep aid and digestive tonic and can be taken as a supplement, in a balm or lotion, but frequently as a tea.

Some research seems to show that lemon balm works on the calming brain neurotransmitter GABA, helping alleviate anxiety and mood disorders.

Magnesium

We can’t talk about calming nutrients without a big nod to magnesium. Often referred to as ‘nature’s tranquiliser’ magnesium is known to support the stress response in the body and helping calm the central nervous system. Magnesium works in tandem with vitamin B6 in many biochemical reactions within the body, but particularly in producing our calming neurotransmitters.

A range of foods containing magnesium

Interestingly, signs of magnesium deficiency include panic attacks, brain fog, feeling tired but wired, insomnia and lack of concentration; all symptoms we would frequently associate with being stressed. Magnesium also helps reduce levels of the stress hormone cortisol.

There are a number of different forms of magnesium which can make it confusing when choosing supplements, but the glycinate form is especially great for sleep and anxiety. However, magnesium is frequently deficient in the heavily refined typical western diet but is rich in dark leafy green. So, load up your plate with kale, broccoli, spinach, cauliflower, and Brussels sprouts. Magnesium is also found in beans, legumes, nuts, and whole grains.

Passionflower

The herb passionflower is incredibly effective at bringing calm to the brain and helps lower brain activity generally, which in turn, aids sleep.

A common symptom of anxiety is a nervous stomach and passionflower seems to really help. Indeed, in ancient times it was often use for digestive upsets perhaps before they realised stomach problems were often caused by anxiety.

Close up of Passion Flower

It’s possible to find some passionflower tea, but it’s much easier to take in supplement form, especially if you’re really on the edge.

Clearly nutrients all work synergistically together so there is no problem with having a wide range in the diet or in supplement form, such as a high-quality multivitamin. When it comes to herbs, it’s always best to try one first to see how it suits you. And always remember that what works for one person, may not work for another, so keep trying the many options available until you find relief from your symptoms.

Stay well.

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Stress and anxiety: lifestyle changes you can make to help restore some calm

November 4, 2020October 30, 2020 / feelaliveuk / Leave a comment

Stress and anxiety levels are likely to be at an all-time high right now, for obvious reasons. Feeling anxious can be very unsettling and result in us not living our lives as we would like to.

Rather than trying to cope with it and accept it as ‘normal’, why not look to diet and lifestyle changes which could help to soothe your mind?

Clinical nutritionist, Suzie Sawyer, shares some of her top tips.

Nutritional swaps

It’s sometimes difficult to imagine that what we eat can have a marked effect on brain function, anxiety levels and mood. For example, certain gluten-containing foods can cause low mood in some people. Equally a lack of nutrients, especially zinc and B-vitamins can adversely affect mood and also cause anxiety.

It’s important to make all mealtimes count as an opportunity for nourishing the body. For example, simple swaps such as wholemeal pasta instead of white and including fish (particularly oily fish such as salmon) rather than fish fingers, twice a week is a great start.

Additionally, try to eat vegetables (which can be from frozen), particularly the green leafy variety, every day. They can make a big difference to brain function as they are rich in the calming mineral magnesium. Aim for at least 5 portions of fruit and vegetables a day, with 3-4 of these being vegetables.

Always think brown rather than white when it comes to choosing whole grains, for example brown wholemeal bread and whole grain brown rice. All these foods are nutrient-dense and will help to stabilise mood.

Avoid the agitators

Whilst many people think that alcohol makes them happy, it’s actually a depressant, therefore having plenty of alcohol-free days is essential. Alcohol also upsets blood sugar balance, especially the day after. This can leave you feeling tired and often craving sugary, carbohydrate-heavy foods, which further deplete energy levels.

Caffeinated drinks also cause blood sugar disturbances, which in turn affects mood. Drinking decaf tea and coffee or herbal and fruit teas, together with 1.5 litres water daily will really reduce the caffeine load. Some people are more susceptible to the effects of caffeine than others, but there will always be some kind of effect which may exacerbate anxiety.

Sleep support

Anxiety can cause sleep issues. Changes to diet and lifestyle can have a really positive impact on getting a peaceful night. However, if sleep is still an issue then it may be worth trying a supplement of 5-HTP, readily available in health food stores.

5-HTP is the pre-cursor to tryptophan which produces our happy hormone, serotonin and in turn, melatonin, our sleep hormone. It has the dual effect of reducing anxiety and encouraging restful nights. 5-HTP is best taken about one hour before bedtime with a carbohydrate snack.

Traditional remedies such as spraying lavender on the pillow can also be incredibly effective. Even having a warm bath with some lavender oil an hour or so before bedtime can make a real difference.

Herbal help

Nature has incredible healing powers. The herb passionflower works on one of the brain’s calming neurotransmitters, GABA, helping soothe anxiety and a nervous stomach.

Camomile works in similar ways, so drinking camomile tea before bedtime is great, but also through the day can help too. Additionally, valerian helps calm the body without causing excess drowsiness, and can also help solve sleep issues.

Treat yourself to kindness

It’s all about the messages you give to yourself. Often without realising we beat ourselves up, bemoan that we could be better or get unnecessarily angry about things we can’t change right now.

Resolve not to listen to the inner voice when it chatters on your shoulder but take some time out for you. Think about the simple pleasures that bring you joy and help calm the mind; a movie you’ve been meaning to watch for ages, a home spa treatment or a great book that you can escape into.

Allow yourself to enjoy these moments; don’t feel guilty and try to push away any negative thoughts to help promote feelings of calm. Take some positive actions in order for the changes to be felt.

So, with a few simple changes to your diet and lifestyle, you can help to calm an anxious mind and body.

Stay well.

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Taking care of your mind matters: top nutrition and wellbeing advice for better emotional health

February 6, 2020January 31, 2020 / feelaliveuk / Leave a comment

There’s much coverage in the Press and on social media about the importance of talking openly about mental health, and rightly so: there should be no stigma around the topic. Interestingly, getting your diet right can also be an important contributor to good emotional health.

So how can we help ourselves and look after our mental wellbeing through nutrition?

This Time to Talk Day, Clinical Nutritionist Suzie Sawyer shares her top nutrition and wellbeing tips for a happier mind.

Ditch the sugar

There is an important link between the gut and brain health. Eating foods, namely sugar, with no nutritional value and which deplete nutrients, should be avoided. Most importantly, sugar can be something that many people are addicted to. Like any addictive substance, it has side effects, one of them being low mood.

Being addicted to fizzy drinks, even the diet kind is not uncommon. Many people are drinking between five and ten cans daily. Not only does this deplete nutrients but sugar or sweeteners upset brain chemistry, both of which can cause low mood, irritability and lack of concentration. They also upset blood sugar balance, leading to low energy levels and weight gain. Yes, even diet drinks can make you put on weight. Sugar, in all its forms, needs to be moderated as much as possible if you want to balance your mood.

Good mood foods

Certain foods can contribute to a much happier mood. Nutrient-dense foods contain key vitamins and minerals needed to produce the brain’s happy hormones and neurotransmitters. Key to this are the B-vitamins which are also needed for a balanced nervous system.

The good news is that B-vitamins are widely available in many foods including whole grains, meat, eggs, legumes, seeds and dark leafy vegetables. Plus, bananas are a really good source of vitamin B6, a great transportable snack.

Protein-rich foods including chicken and turkey, eggs, soya products, as well as oats are also good sources of the amino acid tryptophan which produces our happy hormone, serotonin. Try to include protein at every mealtime for best effects.

Get more of the sunshine vitamin

Vitamin D is often referred to as the sunshine vitamin because it’s made on the skin in the presence of sunshine. However, it is also the sunshine vitamin because it plays an important role in balancing your mood. Whilst vitamin D is essential for bones, teeth and a healthy immune system, deficiency will cause low mood, even depression.

During the darker, winter months, the only way to get enough is to take a daily supplement: even foods which contain Vitamin D deliver very little. Public Health England recommends a minimum supplement of 10 micrograms of vitamin D daily for everyone. Taking a vitamin D supplement daily is a really easy way of boosting mood naturally.

Get talking

We are all becoming more aware of the increased prevalence of emotional wellbeing issues and the fact it’s being more widely talked in general about can make a real difference to people suffering. It’s always good to try and talk to a family member or close friend if you are feeling low or anxious. And it’s always good to talk to someone you know who you think may be having challenges.

Whilst many people bottle up their feelings, this can often make matters worse. Putting on a ‘brave face’ and keeping a ‘stiff upper lip’ might have been the norm years ago, but it can certainly cause more problems than it solves.

Getting outside professional help from a counsellor or psychotherapist can provide much-needed support. Most will offer a free initial session because it’s important to feel comfortable: it’s well worth investing the time to find the right person to help you.

Try some happy herbs

As we know, Traditional Herbal Remedies (or licensed herbal medicines) can be incredibly powerful and make a real improvement to many health complaints. Top of the list for low mood is St John’s Wort which helps raise serotonin levels. It can be bought in pharmacies and health food shops but always look out for Licensed Medicinal Herbs with the ‘THR’ symbol.

Herbs don’t work as quickly as pharmaceutical drugs, so you may need to wait two to three weeks before noticing improvements, but it’s certainly worth trying the natural approach.

Additionally, the herb passionflower is incredibly calming. Anxiety often accompanies low mood, and the two herbs work very well together. Passionflower tends to work faster and can also be used before a stressful event as well as for longer term.

So, make looking after your emotional wellbeing a top priority during 2020.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Five foods to keep stress and anxiety at bay

November 6, 2019November 4, 2019 / feelaliveuk / Leave a comment

Shorter days and dark mornings mean many of us are already starting to feel ‘down in the dumps’. We are also coming into the time year when people tend to feel more anxious and stressed, with the weeks running up to Christmas being challenging for many people.

The good news is that what we put into our bodies can have a positive effect on keeping anxiety at bay and reducing feelings of stress.

Clinical nutritionist, Suzie Sawyer, shares her top five foods to bring some calm into your life.

Almonds

Delicious and easily transportable, almonds can really help to ease feelings of stress and anxiety. Why? It’s because they’re high in the mineral, magnesium. Magnesium is often referred to as ‘nature’s natural tranquiliser’ because it’s needed for muscle relaxation, therefore can really help the body feel calm and rested.

Almonds are also packed with other nutrients such as vitamin B2 and zinc which are used to produce serotonin, our happy hormone, needed to help manage the stress response.

Almonds make a great on-the-go snack, are delicious added to a stir fry and make a perfect bedtime wind down treat to help you feel calm and relaxed and better able to sleep peacefully.

Quinoa

Whilst it’s often referred to as a grain, quinoa is technically a seed. However it’s usually used in the same way as other wholegrains such as rice. Importantly, it’s rich in B vitamins, all of which have their own part to play in keeping the body balanced. B vitamins are needed to support the nervous system as well as helping to produce our stress hormones. Wholegrains in general are great for producing slow-release energy, so we don’t get the highs and lows which can cause feelings of anxiety.

Quinoa is a positive addition to any diet because it’s very high in protein. Therefore, quinoa can be simply served with roasted vegetables, as a salad with feta cheese, chopped tomatoes and mint or alongside roasted chicken and vegetables. Just use quinoa as you would rice or couscous.

Apples

Often used medicinally over the centuries, apples are as useful now to health as they’ve ever been. Importantly apples are high in vitamin C, needed to help produce our stress hormones, but are also another slow energy-releasing food. If your energy is consistent throughout the day, then you won’t suffer with as many highs and lows, and your mood will also stay better balanced.

Apples are another great snack and work well chopped with a few almonds, to keep you going. Even better, they’re in season right now. However, apples often sit in supermarket storerooms for many months, making then slightly low on taste. Farmers markets are the place to look and having a browse around on a weekend is another great way to leave your worries behind for a few hours.

Chia seeds

For a food so tiny, chia seeds certainly deliver big health gains. Originating from central and south America, the Aztecs were believed to have used them as an energy source. This is because they’re high in protein, keeping blood sugar in good balance and so keeping energy levels and mood balanced. Protein is also needed to produce hormones, especially stress hormones.

Chia seeds are a very rich source of the brain loving omega 3 fats. These are essential for a healthy brain and for producing brain neurotransmitters, including ones that keep us calm and balanced.

Even better, they are so quick and easy to include in the diet. Add to any cereal (porridge or an oat-based breakfast is best), or to natural yoghurt with some fruit. Try sprinkled over a salad. Whilst they may not be big on flavour, their health benefits are wonderful.

Oats

We know they work well with chia seeds, but oats have an incredible calming effect on the body. This is mainly down to them being high in all the B vitamins, plus they are packed with complex carbohydrates. These work in the opposite way to refined carbs which send blood sugar levels soaring together with anxiety levels. Instead they keep blood sugar levels balanced and therefore help you to stay on an even keel.

Oats are very high in fibre which helps keep the bowels moving smoothly. Constipation causes toxicity in the body, which aggravates the liver. This is turn can adversely affect mood, not least making you feel very sluggish.

If porridge isn’t for you, then why not soak oats overnight in a little apple juice or, better still, some almond milk. Then add some natural yoghurt and fruit in the morning for a super-quick but super stress-busting breakfast. You can even add chopped almonds and chia seeds for a triple-hit breafast!

Mother nature has delivered some amazing ways of keeping us balanced, emotionally and physically. So, why not try adding these stress-relieving favourites to your diet.

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Nutrition and lifestyle advice for minimising stress and anxiety

October 7, 2019October 7, 2019 / feelaliveuk / Leave a comment

Many of us frequently suffer from anxiety or stress, whether we are worried about a work situation, a relationship or an upcoming social event. This is can often be accompanied by feelings of low mood and a sense of inadequacy.

In our fast-moving ‘always on’ society, pressure to perform can be overwhelming. And as simple as it sounds smiling more can also really help!

Clinical nutritionist Suzie Sawyer shares some great lifestyle tips to help us feel calm and more balanced.

What to drink

Certain drinks can have a marked effect on anxiety and mood. Out should go stimulants such as alcohol (also a depressant) and fizzy drinks (even the sugar-free varieties which contain unhelpful chemicals). Try to avoid caffeinated coffee, tea and colas (providing a quick ‘high’ then an edgy low).

In should come calming camomile and valerian teas. Try non-caffeinated varieties such as red bush and green tea which contains theanine, a calming amino acid. Whilst green tea does contain a small amount of caffeine, the stimulatory effects are off-set by the theanine. However, it’s best not drunk before bedtime.

And of course, make sure you are getting your daily water quota – aim for 1.5 – 2 litres a day.

What to eat

What we put into our mouths has the biggest influence on how we feel emotionally and physically. The body needs around 45 nutrients daily to function at its best. When these are lacking we can certainly feel tired and cranky.

The mineral magnesium, ‘nature’s natural tranquiliser’ is key to coping with anxiety and is used up more during times of stress. Therefore, making sure you are getting enough in your diet is important. Green leafy veg such as broccoli, kale, cauliflower and Brussels sprouts are great sources of magnesium.

If you find you are waking during the night due to worries or anxious thoughts, eating a few almonds, also rich in magnesium, before bedtime can really help.

The B vitamins are also key in controlling the body’s stress response. Vitamin B5 is especially important in helping produce our stress hormones. The good news is that it’s found in plenty of foods such as poultry, whole grains, oily fish (also rich in brain-loving omega 3s), legumes and dairy products.

Try natural herbal remedies

If you’re struggling with anxiety, then there are plenty of additional herbal helpers.

Both the herbs ashwagandha and rhodiola are known as ‘adaptogenic’, meaning they help the body better cope during stressful times and adapt to its needs. Both are available as supplements. Ideally take them in the morning as both can stimulate and give an energy boost, whilst reducing feelings of anxiety. Additionally, the herb passionflower can be taken as a supplement and works really quickly; it’s especially helpful if you’re struggling with a nervous tummy.

Don’t forget to also take a vitamin D supplement, especially now the winter months are upon us. As well as supporting the nervous system it helps lift low mood and also induces feelings of calm.

You are what you think…

It’s very easy to focus too much on worries and anxious thoughts, perhaps over-thinking situations and life itself. It’s a question of managing your brain and its thought processes. Sometimes visualising holding up a hand to stop negative thoughts coming in can help. Equally, practising meditation is one of the best ways of gaining back control of your brain.

There are plenty of ‘calming’ apps that you can download and listen to; find what works for you. However, our over-use of technology and social media can have a negative impact on our mental well-being. Additionally, the blue light emitted from electronic goods can keep us awake. So, turn off the social media apps and switch everything off a couple of hours before bedtime. Try to have good amounts of time during the day when you’re not glued to your laptop or phone; even if it’s only for 20 minutes, make it a habit to take yourself away from your phone or laptop every day.

Get moving

Any form of exercise is incredibly positive for mind and body. Some people need to do fast-paced exercise to help with stress and anxiety, whilst others do better with calming, gentle activities. Whatever suits you, doing strenuous exercise in the evening is not recommended as it stimulates the stress hormone cortisol, which will keep you awake.

Yoga and Pilates can help calm and relax you as you focus on the movements paired with your breath. These can even be practised in your own living room, if time or availability of classes is a problem. However, the benefits of engaging regularly in the type of exercise that works for you can’t be over-stated.

So with some small changes to your diet and lifestyle, you can help yourself to become less anxious and more relaxed.

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Eat to beat anxiety: top nutrition for lifting your mood

January 30, 2019January 25, 2019 / feelaliveuk / Leave a comment

Dark days, post-Christmas blues, money worries, body issues and more all affect our mood and can cause anxiety. The early part of the year often brings distress for many people.

The good news is that there are lots of foods and herbs that can help lift our mood and ease anxiety. Clinical nutritionist, Suzie Sawyer, shares her five favourite mood-boosters.

Eggs

Eggs are one of the most nutrient-dense foods on the planet, containing all the essential amino acids that make up proteins. Most importantly, they’re rich in vitamin B12 which is needed for the proper functioning of the nervous system. Indeed, deficiency of B12 can affect the brain and nervous system first which in turn can affect your mood.

Eggs in all their forms, make a great start to the day and because of their high protein content, you will also stay fuller for longer.

Portobello mushrooms

Portobello mushrooms are high in vitamin B3, otherwise known as niacin. In years past, severe deficiency of vitamin B3 lead to something called pellagra characterised by dermatitis, diarrhoea and dementia. Symptoms also include depression and anxiety. Thankfully, this has mostly been eradicated, though it is still a problem in developing countries, but it proves the importance of this nutrient in brain health and for helping banish anxiety.

The great news is that Portobello mushrooms also contain some vitamin D (widely deficient at this time of year), and a lack of which causes low mood.

So, get chopping and add them to stir fries, pasta dishes, on toast with beans for breakfast or simply roasted as a vegetable side.

Lavender

Top of the list as being one of nature’s most calming herbs is lavender. Many people report improved sleep after spraying their pillow with lavender. It appears to work in a number of ways on the nervous system, but it certainly seems to activate GABA, one of our relaxing brain neurotransmitters[1].

Lavender also makes a really delicious tea infusion. All you need to do is pour boiling water over one teaspoon of the dried herb, cover and leave to infuse for about five minutes. You can sweeten with a little honey if desired and you’ll soon be feeling more relaxed.

Green Tea

All teas have some health benefits, particularly for their immune-boosting antioxidants. However, green tea contains the amino acid, L-theanine, which, just like lavender, helps promote GABA. Green tea is especially high in something called epigallocatechin gallate, or EGCG. This is a particularly powerful antioxidant that works on brain function, also helping to promote GABA.

If you’re feeling anxious, then it’s good to get into the habit of drinking three cups of green tea daily. It can also help reduce the anxiety-promoting effects of caffeine if you’ve succumbed to that early morning double espresso!

Oats

Oats are high in the amino acid tryptophan which is converted into serotonin in the body, our happy hormone. Serotonin is then converted into the sleep hormone melatonin; a lack of sleep can also contribute to higher levels of anxiety.

Oats will also provide you with sustained energy throughout the day, plus your mood will be lifted from having a boost of serotonin. Alternate an egg-based breakfast with porridge through the week and you should start to notice a difference.

So if you are struggling with anxiety or low mood this winter, then don’t despair; nature has provided a wealth of remedies for you to try.

[1] Peir Hossein Koulivand et al. Lavender and the nervous system. Evid Based Complement Alternat Med 2013;61304

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

Magnesium

Zinc

Vitamin B5

Siberian ginseng

Rhodiola rosea

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Get your diet right

Take some exercise in nature

Actively relax

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Become a super-organiser

Make your bedroom your sanctuary

Use the power of nature

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Magnesium

Vitamin B6

Ashwagandha

L-Theanine

Passionflower

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Ashwagandha

Vitamin B6

Lemon balm

Magnesium

Passionflower

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Nutritional swaps

Avoid the agitators

Sleep support

Herbal help

Treat yourself to kindness

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Ditch the sugar

Good mood foods

Get more of the sunshine vitamin

Get talking

Try some happy herbs

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Almonds

Quinoa

Apples

Chia seeds

Oats

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What to drink

What to eat

Try natural herbal remedies

You are what you think…

Get moving

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Eggs

Portobello mushrooms

Lavender

Green Tea

Oats

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