Five foods to keep stress and anxiety at bay

Two strawberries and a banana make into a happy face

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.

A basket of almonds and a glass of almond milk

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 salad with roasted vegetables

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 made into a heart shape on a wooden background

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.

A scoop of chia seeds

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.

Porridge topped with bananas and blueberries

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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Nutritional advice for 5 everyday health concerns

a group of books with titles which describe a healthy lifestyle

Good health is the most important part of life. Indeed, feeling optimally well has to be our ultimate aim so that we can embrace all that life has to offer. But what happens, when the body lets you down and health niggles start kicking in?

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Eating the right foods is the cornerstone of life and it’s never too late to get your diet on track. Most importantly, what you eat can have a really positive influence on many daily health issues.

Clinical nutritionist Suzie Sawyer shares some great nutritional advice for five everyday health concerns.

Ultimate immunity

Having an effective immune system that keeps out unwanted viruses and bacteria is essential for the body to stay healthy. Whilst nature is very clever in providing us with plenty of armoury, the right nutrition can also really make a difference. And as with everything, prevention is better than cure.

Sugar in all its forms is more disruptive than anything to the immune system. Refined, sugar-laden carbs such as cakes, pastries, biscuits and fizzy drinks and alcohol are not the immune system’s friend, so they need to be kept as low as possible. Allow yourself one or two treat days a week but try and keep sugar low on the other days.

A range of vegetables to represent fibre in the diet

Vitamin C is the key nutrient for the immune system. Of course there are many other key immune-loving nutrients but make vitamin C your focus. This means trying to eat as many vegetables as possible; peppers, broccoli, cauliflower, spinach, tomatoes are especially high in vitamin C. Go easy on the fruit and make vegetables the main event. However, all berry fruits are loaded with vitamin C and in season right now, so try to include one portion of these per day.

Glowing skin and glossy hair

Who doesn’t want both of these! Glowing skin and glossy hair are primarily a reflection of what’s within; what you eat makes a massive difference to how you look. As both skin and hair contain protein in the form of collagen and keratin, it’s really important to make sure you’re eating plenty of protein.

A range of foods containing protein

Eat protein at every meal. Include meat, fish, chicken, soya, beans, lentils or dairy produce – all are great sources. It’s also worth bearing in mind that biotin is the most important B-vitamin when it comes to hair and skin. It’s rich in liver, eggs, dairy, and salmon so you might want to also consider these when making your protein choices to get double the benefit.

Smooth joints and strong bones

Having a strong skeletal frame is clearly very important; it works very hard for you! Peak bone density is reached at the end of your teenage years so having sufficient calcium, magnesium and vitamin D (being the key bone-building nutrients) is important in the early years.

A range of foods containing calcium

However, bones and joints need feeding throughout life to maintain strength. Key foods are dairy produce and green leafy vegetables.   Additionally, try and get 15 minutes of sunshine every day daily to help the body produce vitamin D. It’s also advisable to take a daily supplement of vitamin D all-year round because even when the sun shines, we’re not necessarily outside enough to reap the benefits.

A range of foods containing healthy Omega-3 fats

Joints also need ‘oiling’ to keep them running smoothly and to this end the omega-3 essential fats are key. Oily fish and nuts and seeds are the key foods, so include them in the diet as much as possible.

Abundant energy

We all want to feel vibrant every day with plenty of energy to enjoy life to the full. However, many people of all ages complain of poor energy levels which negatively affects their quality of life.

The main energising nutrients are the B-vitamins because they help the body produce energy from food. They are a family of eight vitamins and they can be found in a range of foods. However foods which contain most of the B-vitamins in one source are salmon, liver, eggs, beans, wholegrains, chicken and turkey, so there’s plenty of choice.

A range of foods containing Vitamin B6

Additionally, B-vitamins are used up quickly during times of stress or by drinking alcohol. Interestingly, both of these factors also impact our immune system so it makes sense to balance these as much as possible.

Balanced mood

If you’re frequently feeling low, edgy, anxious or irritable then there may be something amiss with your diet. About 70% of the body’s ‘happy hormone’ serotonin is produced in the gut so what you eat makes a massive difference to how you feel.

Too much caffeine is never going to keep mood balanced; it’s very individual as to how much each person is affected. As a general rule, though, no more than 2-3 caffeinated drinks per day should be consumed; this includes cola and similar caffeine-containing drinks.

Porridge topped with bananas and blueberries

There are some real stand-out foods in terms of keeping your mood boosted through the day. One of the best breakfasts is a bowl of oats, either as porridge or within an oat-based cereal. Oats are packed with complex carbs that keep energy and mood balanced throughout the day. Plus they contain tryptophan, the amino acid that produces serotonin. Top it with a banana, also rich in tryptophan, and natural yoghurt to feed the good gut bacteria and life will feel better for it.

So with a few simple tweaks, what you eat can really make a difference to how you look and feel!

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Nutrition for stress: can what you eat help you feel calmer?

Close up of a woman in lotus position meditating

Unfortunately, stress is very much a part of normal everyday living. Stress affects everyone in different ways and can really affect quality of life. The good news is that the right nutrition can have a positive influence on the body and mind, particularly during stressful situations and for everyday life.

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Clinical nutritionist, Suzie Sawyer, shares her five top nutrients and foods to help keep you calm and reduce stress.

 

 

B Vitamins

These are key to the production of our stress hormones and for the health of the central nervous system generally. B vitamins are also used up during stressful times so they certainly need to feature highly in your anti-stress larder. Plus, they’re essential for helping the body release energy from food which can be very helpful when stress is sapping your energy levels.

Bowl of porridge topped with blueberries and raspberries

Make sure you’re eating plenty of B vitamins throughout the day as they’re water-soluble so are quickly excreted from the body. The great news is that they’re found in so many different foods. Wholegrain cereals such as oats (porridge for breakfast), eggs, beans and seafood (all great as part of a lunchtime salad), green leafy vegetables and other whole grains such as rice (salmon, brown rice and broccoli for dinner). They are certainly easy to incorporate into the daily diet.

Vitamin C

Another important nutrient that’s needed for production of stress hormones, but vitamin C also helps fight infections; the body is more susceptible to attack from viruses when stressed. Whilst vitamin C is found in lots of fruits and vegetables, especially peppers, berry fruits, citrus fruits and kiwis, it’s not that easy to eat enough when your body and mind are really stressed.

A rnage of colourful fruit and vegetables

To increase intake, why not make a daily juice with mostly vegetables and some added apple or pineapple for taste? Whilst there’s lots of negative press about juicing, mainly because it lacks fibre and beneficial enzymes, it can really increase your intake of vitamin C, which is much-needed during stressful times. You should also include plenty of colourful fruits and vegetables with your meals to gain benefit from all the other compounds naturally found in these foods. Plus of course, even more vitamin C!

Green Tea

Green tea contains an amino acid called theanine which helps promote the production of one of the brain’s calming neurotransmitters, GABA. In fact, even though green tea contains a small amount of caffeine, theanine helps balance out the stimulatory effect of the caffeine: when you’re stressed, excess caffeine can stimulate feelings of anxiety, worsening the stress response. Green tea also contains lots of antioxidants which help protect the body from infection, which can often become more prevalent during stressful times.

A cup of green tea

Look for pure green tea which is readily available in supermarkets or health food stores and drink around three cups a day for best results.

Green leafy vegetables

These are superfoods for many reasons. Not only are they high in B vitamins which support the nervous system, they’re also loaded with calming magnesium. In fact, magnesium is known as ‘nature’s natural tranquiliser’ because it helps relax muscles and creates feelings of calm within the body. Moreover, it’s used up more during stressful situations which means ideally we need to be taking in more.

A selection of green leafy vegetables

Broccoli, cauliflower, pak choi, kale and sprouts are all great for their magnesium content and are very quick and easy veggies to cook and include in the daily diet. For those who really don’t like their ‘greens’ then why not try adding broccoli and pak choi to stir fries? Try grilling kale with a little olive oil sprinkled with salt. Have a go at flash frying sprouts with bacon. It couldn’t be easier!

Natural yoghurt

The reason that natural yoghurt can really help manage stress levels is because it’s loaded with probiotics. These naturally feed your good gut bacteria, which in turn have a very positive effect on mental health and overall wellbeing. Additionally, dairy products contain B vitamins so you’ll be gaining double the benefit.

Natural yoghurt

Importantly, the yoghurt needs to be ’live’ to contain the beneficial bacteria, and natural; many fruit yoghurts contain lots of sugar which will have the reverse effect. Yoghurt is great added to your wholegrain breakfast cereal of choice, with some berries, or it makes an excellent snack on its own.

So try and make the right nutrition your first priority to help balance the stresses and strains of daily life.

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Healthy body, healthy mind: top brain-boosting foods

 

Sideways view of a happy woman's face with her brain outlined and glowing

It’s no secret that what we eat has a massive impact on brain function. However, wouldn’t it be great if we could really improve concentration, mood and stress just by changing up the diet a little?

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There are plenty of small changes you can make which will have a real impact not just on how you feel but also in supporting your cognitive functioning.

Suzie Sawyer shares her favourite foods for getting brain health on track.

Avocados to beat stress

There are a number of nutrients involved in the stress response. Vitamin B6 is one of the major players, and delicious avocados are a great source. In fact, avocados are all-round good guys, loaded with great nutrients, including vitamin E, a powerful antioxidant which is also protective of the brain.

Avocado, guacamole and avocado salsa

On trend right now as a favourite breakfast is smashed avocado on sour dough bread, which makes a wonderful start to the day. Or why not include half an avocado in your morning power smoothie with banana, frozen berries, almond butter and coconut milk, to start the day right?

Turkey is not just for Christmas

For some reason, people forget that turkey is a really healthy, protein-packed food and should definitely be eaten all year round, especially if you want your brain to fire on all cylinders.

Sliced turkey breast

Turkey is high in vitamin B3 which is key in the production of brain neurotransmitters. A lack of vitamin B3 can cause low mood and depression, so turkey can really keep you feeling happier. Turkey breast meat has slightly less fat than chicken. Therefore, cooking up a turkey stir fry with plenty of colourful veg makes a nutrient-packed, easy and low-calorie meal.

Sharpen your brain with lecithin

Lecithin is a phospholipid (fat) that is essential for brain function. There is evidence that people have seen great benefits in their memory and all-round cognitive functions from increasing lecithin in their diet.

A plate with a picture of a brain on to represent eating healthily to support a sharper brain

Lecithin granules, which can be bought at most good health food shops, may not sound particularly appetising but they can be added very easily to soups, stews, cereals – in fact, any hot or cold dish, as their health benefits are not destroyed by heat.

Egg yolks are also a great source of lecithin so make sure you’re eating around six eggs per week, if you can. Lecithin granules can be suitable for vegetarians – always check out the label.

Boost your mood with beans

Many people avoid all types of beans as they’re worried about the all-too common digestive distress. However, the flatulence that beans often cause is generally because the body is not making enough of the enzyme which breaks them down. The more beans you eat however, the more the enzyme reaction will be uprated – something else to smile about!

A range of beans

All types of beans are high in B vitamins, plus the amino acid tryptophan, needed to produce our happy hormone, serotonin. Plus, they’re so easy to include in the diet on a regular basis, in soups or mixed with tinned tomatoes, onions, peppers and some chipotle, for a tasty dinner. YOU can even go for the old faithful of beans on wholemeal toast for breakfast. If you’re having tinned baked beans, make sure you opt for the sugar and salt-free versions though.

Keep focussed with pumpkin seeds

Pumpkin seeds are a good source of brain-boosting omega-3 fats and the mineral zinc. Even better, they contain protein to help balance blood sugar levels; another reason concentration levels will be improved. The brain contains lots of fat, much of that being the essential omega-3s, hence it’s really important to include them in the diet to support concentration and good mood.

Roasted pumpkin seeds

Pumpkin seeds are very easy to include in many dishes and are certainly great sprinkled over smashed avocado, porridge, cereals or mixed into natural yoghurt with fruit in the mornings. Pumpkin seeds are best not heated as this can damage the omega-3 fats.

We are what we eat. Just like the body, the brain can only function optimally with the right fuel so give it some help with these brain-boosting foods.

 

 

 

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How to practise Self-Love this February

Close up of a note book with a woman writing 'Love Yourself'

Valentine’s Day and the month of love is upon us. And whilst it’s often a time when we think about how best to treat our loved ones, we shouldn’t forget about the greatest love of all – the love we should have and show to ourselves.

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Practicing self-love and self-care has wonderfully positive effects on health.

Clinical Nutritionist, Suzie Sawyer, shares her five favourite ways of practicing nutritional and lifestyle self-love.

Sleep like a baby

As we know, babies always prioritise their sleep. It’s just their exhausted parents that don’t manage to do this! However, why not go back to when you were a baby? With a very high percentage of the population suffering from sleep deprivation, make sure that getting a good night’s sleep is a priority and at the top of your self-love list.

Happy woman sleeping, cuddling pillow and smiling

Adopt a ‘baby’ routine. Turn off all electronic devices at least two hours before bedtime; blue light disrupts sleep and brain chemistry. Eat your last meal around 7 pm at night so you’re not bloated when you go to bed. Have a small tryptophan-rich snack half hour before bedtime to promote the body’s natural release of the sleep hormone, melatonin: try oat cakes, a banana, some nuts or yoghurt.

Have a warm bath, grab a good book and spray some lavender on your pillow. If sleep is a real problem, then try taking some herbal relief such as valerian which will help. You and your body will love the benefits you gain from sleeping soundly.

Eat dark chocolate

Valentine’s Day would not be complete without chocolate and what better news that it can actually be healthy! Cocoa is super-healthy; it’s packed with antioxidant-rich polyphenols that help reduce blood pressure, prevent serious degenerative diseases and keep the brain sharp.

Pieces of dark chocolate

It is the other ingredients that manufacturers use in chocolate products that make them unhealthy, packed with sugar and fat-laden. So look to buy chocolate made from at least 80/85% cocoa solids. Chocolate is the food of love, so make sure you give your body what it deserves!

Eat mindfully

This may be a well-quoted phrase but it’s a really important part of your self-love programme. Most importantly, eating food on the run and in a rushed state means the body can’t digest it properly, leading to bloating. When the body is in the fight or flight mode (during the stress response), blood flow is moved away from the digestive organs and sent to muscles which also doesn’t help digestion.

Woman eating a healthy breakfast with berries, yoghurt and orange juice

One of the most important things about eating mindfully is to eat lunch away from your desk and really appreciate every mouthful. Many afternoon digestive issues have been solved by taking a complete break from emails (and social media) and really enjoying a meal.

Have lots of vitamin C

If you’re not feeling great about yourself and want some self-love, then freshening up your complexion can really help. Vitamin C is key in keeping skin looking young, fresh and wrinkle-free. This is partly due to its key role in the production of collagen, the body’s main structural protein.

A selection of fruit and vegetables high in Vitamin C

As vitamin C is easily lost during storage, preparation and cooking of food, then you should be aiming to eat around seven portions of fruit and veg daily (aim for 80%/20% Vegetables to fruit to avoid too much sugar). However, it’s certainly worth also including a vitamin C supplement every day in order to maximise its activity and get working on your skin from the inside out.

Get your B’s

That’s B vitamins! There are eight of them and they all work together. Most importantly, they’re essential for keeping your nervous system running smoothly, balancing your mood and increasing energy levels – all key ingredients for making sure you ‘feel the love’.

A range of foods containing Vitamin B6

Foods such as eggs, salmon, nuts, oats, bananas, spinach and broccoli (plus many more) are all rich sources of B Vitamins. B-vitamins are water-soluble so easily excreted from the body. If you’re feeling low and lacking in motivation, then it is really worth looking at your diet to see what’s lacking. Low vitamin B12 is often implicated in cases of depression and is only found in animal produce, so supplements may well be needed.

So enjoy the month of (self) love and don’t forget about YOU in the process.

 

 

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Seasonal eating: top nutrition for February

Many people will be very glad to see the back of January, for lots of different reasons! And now February, the month of love, is here!

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It is a great time to welcome some seasonal food that can help to lift your mood and hopefully put a smile on your face.

Clinical nutritionist Suzie Sawyer shares five seasonal foods for February and explains why they’ll help boost your feelings of happiness.

Jerusalem artichokes

Jerusalem artichokes help to feed the good gut bacteria. This in turn helps produce more serotonin, our happy hormone, primarily made in the gut. Interestingly, Jerusalem artichokes have no link to the city or other artichokes: it is likely that the name ‘Jerusalem’ is derived from the word girasole which is Italian for sunflower.

Jerusalem artichokes

As a vegetable they are quite delicious and whilst they may be slightly awkward to prepare, because of their knobbly shape, it’s well worth the effort. They can be cooked as you would potatoes, either roasted, sautéed or boiled. Jerusalem artichokes can also be eaten raw in salads and they’re great lightly stir-fried with the skin left on.

Scallops

Scallops are high in brain-boosting zinc, vitamin B12 and niacin (vitamin B3). All these nutrients are needed to help produce our brain neurotransmitters, including serotonin.

Cooked scallpos on a plate

We can be very proud of the quality of our scallops from the English waters as they generally have a really fine soft texture and a slightly sweet taste. Scallops balance really well with strong flavours such as bacon but also Oriental spices including lemongrass, chilli and ginger. Indeed, ginger also helps feed the good gut bacteria so eating them lightly fried in a little olive oil with ginger is going to support your immunity.

Passion Fruits

Passion fruits descend from the Passiflora plant and can naturally help anxiety, plus induce feelings of calm. Whilst passion fruits are clearly not grown in the UK, imports are readily available at this time of year.

Passion fruits

Passion fruits are rich sources of vitamin A and vitamin C which help to keep the immune system in good shape. They also contain some energy-boosting iron. The seeds are also packed with fibre and both the pulp and seeds can be eaten. The sieved juice is great slightly heated,with a little coconut sugar added, which makes a wonderful coulis to pour over fruit salad or your favourite chocolate fudge cake. Now that will certainly put a smile on your face!

Purple Sprouting Broccoli

Its rich dark colour means it’s high in anti-aging antioxidants to help support anti-ageing – and that’s really something to smile about! The darker the colour of any fruit or vegetable, the more nutrients they tend to contain and purple sprouting broccoli is no exception.

Purple sprouting broccoli

It’s also packed with immune boosting vitamin C, beta-carotene which is turned into vitamin A as needed in the body, and heart-loving potassium (even better for the month of love!)

Purple sprouting broccoli works well alone as a delicious vegetable side, but is also great stir-fried with garlic and sesame seeds, in a pasta dish or steamed and then lightly tossed with almonds and spring onions.

Swede

Swede is totally delicious and really doesn’t get enough airtime! From the family of cruciferous vegetables, which contain active compounds that may help prevent serious degenerative diseases, swede also provides good amounts of vitamin C. It’s great for anyone still trying to lose those additional Christmas kilos, as a typical portion size contains only around 11 calories.

Haggis, neeps and tatties

Swede works really well on its own simply mashed with a little butter and black pepper or alongside other mashed root veggies such as carrots and turnips. It can also be added to stews or to change things up mashed or roasted with potatoes.

And for those who’ve recently celebrated Burn’s Night, you’ll be familiar with the expression ‘neeps’ which is Scottish for swede! They’re traditionally eaten alongside the haggis.

So enjoy the month of love by including some delicious seasonal produce to make February a happy and healthy month!

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Eat to beat anxiety: top nutrition for lifting your mood

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.

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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.

Scrambled eggs on toast with mushrooms and tomatoes

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.

Portobello mushrooms in a basket

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 oil and fresh lavender on a pillow

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.

A cup of green tea

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.

Bowl of warming porridge with spoon of dry oats next to it

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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