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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Five top dietary tips to supercharge your health in 2024

January 3, 2024 / feelaliveuk / Leave a comment

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The start of a new year is always a great time to make healthy changes to your diet. We generally have much more intention at the beginning of a new year when it comes to our wellbeing, especially if we’ve overindulged over the festive period. Equally, if you’re feeling generally ‘under par’ then these changes are really going to help, and they’re easy to make too.

Clinical Nutritionist Suzie Sawyer shares her five top tips for getting your health on track in 2024.

Suzie HFMA V4

Support your gut health

Close up of woman's tummy with her hands making a heart shape in front

From a nutritional perspective, we refer to the gut as the ‘second brain’ such is its importance to overall health and wellness. Therefore, it makes sense to ensure your digestive tract and all the related organs are working well.

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One of the quickest wins in this respect is to replenish the good bacteria in the gut, called probiotics. Many of these friendly strains of bacteria live in the gut all the time, and some just pass through whilst working their magic. However, all of them can be well fed by eating some probiotic foods. Top choices are natural live yoghurt, tempeh, miso, sauerkraut, kefir, and kombucha. These foods may not already be in your diet, but it’s easier than you think to add some in each day. Both your body and brain will be thankful.

Supercharge your energy

A woman jumping with a sunset in the background

It’s quite common to feel less than energetic at this time of year. However, there is much that can be done to increase your get up and go. In addition to ditching the junk (more of which later), why not add a supplement of the herb Rhodiola? It’s an amazingly well-researched herb, particularly for energy, stress reduction and revving up the brain. As with many herbs, Rhodiola has been used for centuries to great effect. Could this be the time to utilise the power of nature?

Feed your brain

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

Whilst Rhodiola will certainly help to sharpen the brain, it still needs to be fed with specific nutrients to keep it in good working order. The brain contains around 60% fat, many of which are the omega-3 fatty acids.

A range of foods containing healthy Omega-3 fats

Omega-3 fats are found in oily fish such as salmon, mackerel, sardines and pilchards, as well as flaxseeds, chia seeds and pumpkin seeds. However, since they’re not found that widely in foods, and because the body can’t make them, then it sometimes takes a little more effort to get them into the diet every day. If none of these foods float your boat, then omega-3s can be taken in supplement form and there are vegan sources too. Make 2024 the year you ramp up intake of these super-healthy fats.

Drink more water

CLose up of a woman holdnig a glass of water

It’s often the simplest of dietary changes can have the most dramatic effects on health. And ensuring the body is correctly hydrated is right up there in terms of health benefits. Ideally you need around 1.5-2 litres of water daily to fully support your brain, energy levels, digestion, hormone balance and the skin (plus much more besides).

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Eating plenty of fruits and vegetables every day should also be on your diet plan. They also counts towards water intake, but the body still needs plenty of plain water throughout the day. You’ll be amazed just how much more energy you have, and your brain function will improve dramatically too.

Reduce you sugar intake

A pile of sugar with the words 'no sugar' in

There’s no getting away from it – sugar, in all its forms, has a detrimental effect on health, and especially on weight. Most of us are probably not as aware of how much sugar we take in on a daily basis. Much of this is cleverly disguised by food manufacturers as ingredients like maltodextrin or corn syrup.

One of the simplest ways of reducing sugar intake is to try and cook as many meals from scratch as possible. This way, you have absolute control of what goes into your food and your overall nutrient intake will increase too. Most pre-packaged foods contain some form of sugar, so do become a label detective. The worst forms of sugar are artificial sweeteners such as aspartame. Whilst they have zero calories, they still upset blood sugar balance, but they are not helpful for the brain, gut, or hormones either.

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You’ll be amazed now quickly you can re-train taste buds to eat foods that are less sweet. If you’re taking sugar or sweeteners in drinks, or having fizzy drinks, then this is probably the first place to start in the clean-up routine. Every little will help for sure.

The start of 2024 is the perfect time to make some small changes for big health results.

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Trouble sleeping? Discover some top tips on how to get more zzz’s

March 7, 2022March 4, 2022 / feelaliveuk / Leave a comment

Woman asleep in bed

How many of us dream of getting a good night’s sleep? For at least 40% of the UK population, sleep can often be a struggle, and things have become much more challenging over the last couple of years, for obvious reasons.

However, peaceful slumbers don’t need to just be in your dreams. There are a few things that you can do to help get a better nights’ sleep, which will in turn support your energy levels throughout the day.

Clinical Nutritionist Suzie Sawyer shares her five top tips on getting a good night’s sleep.

Review your diet

If you want great sleep, it’s important to eat right during the day. A diet that’s rich in low to medium foods on the glycaemic index, which includes whole grains, nuts, seeds, beans, legumes, and starchy vegetables, is the way forward. These will help to keep the body in good balance and encourage it to rest.

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Foods lower on the glycaemic index also provide sustained energy throughout the day, without spiking blood sugar levels. This means you’ll avoid those highs and lows, but also feelings of anxiety which often accompany blood sugar imbalances. Anxiety is certainly not helpful when you are trying to get to sleep.

Keep it regular

This means adopting a regular routine. The body loves routine, so keeping regular sleep and waking times is essential for maintaining a healthy sleep pattern. Generally, we need seven to nine hours sleep per night, therefore think about what time you need to be in bed depending on when you need to get up, in order to achieve this.

Trying to ‘catch up’ on sleep at weekends tends to push the body out of routine, so this can become a negative strategy. Once you’ve got a routine going, it’s amazing how well the body will adapt.

Keep calm with magnesium

The mineral magnesium is often referred to as ‘nature’s natural tranquiliser’ because it has a calming effect on the body, down to its work as a muscle relaxant. Poor sleep, with long periods of tossing and turning during the night is often associated with magnesium deficiency. Plus, stress further depletes magnesium levels in the body.

A range of foods containing magnesium

The good news is that magnesium is found in whole grains and foods that are also low on the glycaemic index. Plus, green leafy vegetables are your friends in this respect too. So, load up on broccoli, cauliflower, Brussels sprouts, and spinach. This will help to keep the body calm and balanced and able to rest and relax.

Consider trying adaptogen herbs

Stress is obviously going to impact our sleep patterns. And whilst we can’t eradicate all stress from our lives, we can take steps to support the body during stressful times by using adaptogenic herbs. Adaptogens, as the name suggests, bend and flex to meet the body’s needs. Herbal adaptogens primarily relieve stress by working on the adrenal glands from where the body releases stress hormones.

shutterstock_1181447482 ashwagandha Feb19

The adaptogenic herb ashwagandha has long been studied for its benefits on sleep, with a recent trial further confirming its effectiveness. If stress and anxiety are effectively managed because stress hormone levels are balanced, then many sleep issues can be resolved. The herb Rhodiola rosea is another adaptogenic herb, which can help the body get through stressful times, and in turn aid restful sleep.

Reduce caffeine and sugar intake

As we all know, caffeine is a stimulant which frequently impacts on getting a good night’s sleep. For those of us who are especially sensitive to caffeine even having one high-caffeinated drink during the afternoon can have a detrimental effect on peaceful slumbers. Plus, ‘decaf’ drinks still contain a small amount of caffeine unfortunately.

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Caffeine, and especially coffee, can cause more anxiety generally; often we don’t realise the overall effect on the body. If you’re struggling to get some rest, then it’s really worth cutting out all caffeine for a week and seeing if things improve.

Sugar is also a stimulant so be mindful of overall sugar intake too. Sugary snacks are going to send blood sugar levels up and the body’s overall balance will be upset. Try to keep the diet as ‘clean’ as possible and follow some of these simple strategies. Improvements can be felt really quickly in many cases.

So, try some of these strategies to help you get a better night’s sleep.

Stay well.

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How to boost your immunity this Christmas

December 20, 2021December 20, 2021 / feelaliveuk / Leave a comment

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Whilst it’s traditionally the season to be jolly, Christmas is also the time of year when colds and nasty bugs proliferate. And this year is no exception, plus there is the ongoing risk of more Covid infections.

It’s certainly time to boost defences this festive season and there are many ways that you can support your health through diet and lifestyle changes.

Clinical Nutritionist Suzie Sawyer shares her five top ways of boosting immunity this Christmas.

Take a Vitamin D supplement

In terms of supporting the immune system, this is probably one of the best defences you can employ. With so much research on vitamin D now emerging, the essential role this vitamin plays within the immune system is unquestionable.

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Whilst Government guidelines recommend a minimum supplementation of 10 micrograms daily, many people need more than this. If possible, it’s worth having your blood levels checked by the doctor. However, if you have lots of aches and pains or are suffering with seasonal affective disorder (SAD), chances are you may need more vitamin D for a while. In terms of diet, mushrooms are a good source of vitamin D so try to add these to your festive menus.

Eat plenty of colour

Vitamin C is another essential nutrient to help support the immune system and it’s rich in most fruits and vegetables. If you’re eating plenty of colour, then the chances are you’re getting sufficient vitamin C.

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

However, vitamin C is quickly lost from the body and is also utilised more during stressful times; unfortunately, as we know, Christmas can be challenging for many of us. Why not give your vitamin C levels a boost by enjoying a daily vitamin C-rich juice including apples, celery, carrots, and parsley to really get the day off to a healthy start?

Try to ensure that as many meals as possible contain green leafy vegetables, carrots, peas, sweet potatoes, or butternut squash. These vegetables contain beta-carotene which is turned into immune-boosting vitamin A, as needed, as well as providing loads of vitamin C.

Enjoy some R & R

Stress raises cortisol levels which in turn can suppress the immune system – definitely not what you need right now! It’s important, therefore, to try to keep everything balanced and take some time out to rest and recuperate.

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

This is often difficult if you have a really busy life and/or have young children demanding your attention. However, just taking 10 minutes out to lie on your bed and do some deep breathing, meditation or listen to some music, can work wonders.

Having a warm bath before bedtime and adding some Epsom salts which are rich in relaxing magnesium, can also have an amazing restorative effect. Try to find what works for you and practice it every day.

Take some exercise

Moderate exercise helps to increase production of viral-fighting immune cells. This doesn’t mean spending hours tormenting yourself in the gym, but just taking regular exercise that raises the heart rate.

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Walking is an incredibly effective form of exercise. It helps to maintain strong bones and supports your mental wellbeing. It’s also important to do some form of resistance exercise, which is especially key for ladies during and after the menopause; women can lose as much as 30% of their bone mass after menopause. Lifting a few hand weights, doing some weighted squats, or using your own body weight in postures which form part of a yoga practise such as plank can really help.

Support your mental wellbeing

There’s so much being discussed right now around mental wellbeing which is a positive change. However, many people are still unwilling to admit they’re struggling. If this sounds like you, then are many walking and talking groups, or online forums you can join, which can provide much needed support. The most difficult part is admitting that you have a problem. If you reach out, there is plenty of help available.

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If anxiety is a problem for you, then both the herbs Rhodiola and Ashwagandha are incredibly effective at calming the nerves. They are known as adaptogenic herbs, which means they help to manage the stress response and reduce cortisol levels. Both are available in supplement form.

Prevention is always better than cure so ramp up your immunity defences this festive season and enjoy a healthy Christmas.

Stay well.

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How to destress naturally: top lifestyle and nutrition tips for reducing stress

April 19, 2021April 16, 2021 / feelaliveuk / Leave a comment

A woman looked worried sitting on a sofa

Stress is a much talked about subject. In small doses it can be motivational but frequently it is detrimental to our health and needs to be managed.

It can be difficult to eradicate stress completely but there are some nutritional and lifestyle changes that you can make which can help.

This Stress Awareness Month Clinical nutritionist Suzie Sawyer tells us how.

Feel alive with Vitamin B5

The family of B-vitamins complement each other really well. However, vitamin B5 stands out from the crowd when it comes to managing stress.

Vitamin B5, also called pantothenic acid, is needed to effectively produce our stress hormones (namely cortisol and DHEA) from the adrenal glands. Our natural ‘fight or flight’ response is an essential bodily function, providing us with the motivation and energy to deal with difficult situations. However, the body doesn’t like to be in this state too much. Too much stress depletes production of these hormones over time, which can make us feel more agitated and stressed.

Foods,Highest,In,Vitamin,B5,(pantothenic,Acid).,Healthy,Food,Concept.

Foods such as mushrooms, meat, dairy produce, beans, lentils and nuts and seeds are great sources of vitamin B5 and can better help the body deal with stressful events.

Cut down on the agitators

We often reach for alcohol or sugary treats when the going gets tough. However, these are stimulants, which release adrenaline, kicking off the stress response. This then produces the opposite effect of what we actually need which is to feel calmer.

If life is stressful, then the body needs to be treated calmly. Green tea does contain a little caffeine but also has some theanine, a calming amino acid, so try to make some swaps from fully loaded caffeinated drinks.

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Additionally, there are many very acceptable non-alcoholic beverages around now, so you don’t have to feel you’re missing out. And why not save the sugary snacks for one treat day per week? Your body will thank you for it.

Make an achievable plan

Many of us write a daily job list and this can feel overwhelming because there is often far too much on the list to be achieved sensibly in one day. However, why not break each challenge down into much smaller tasks, so that one big task looks much more achievable?

shutterstock_243120193 woman writing in note pad diary Feb17

It’s always a good idea to write things down that either need to be done or that are causing stress. And then sit quietly with the list and see what is realistic without being over ambitious in what can actually be completed. Just by listing things rather than it all spinning around in your head, can make everything seem rather more doable and less stressful. Plus, it’s a great feeling when you can cross things off the list.

Get some help from nature

Nature has provided us with a wealth of health, from nutrient-packed foods to herbal helpers. Top of the herbs list are ashwagandha, ginseng and rhodiola, which are all adaptogenic herbs. This means they support the body to better cope with stress, helping you feel calmer and more in control.

shutterstock_390988804 green leafy vegetables Dec16

Additionally, green leafy vegetables such as broccoli, kale, cauliflower and Pak Choi are great sources of the mineral magnesium, which helps muscle relaxation. If you find switching off in the evening difficult, then make sure you include some of these veggies in your evening meal to help calm the mind and body.

Exercise your stresses away

Exercise can be a great way of alleviating stress for many people. And whilst some of us might find doing a big workout in the gym most effective, others may opt for a gentle stroll in the fresh air to blow away stress. Do whatever works for you: if adrenaline is powering through your veins, it needs an outlet and taking some form of exercise can really do the trick.

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Another effective way to reduce stress is to do some exercise where you have to concentrate on the game (such as tennis or even table tennis). This keeps your mind distracted from any mental issues, helping the brain unwind and re-set.

So, whilst we can’t completely avoid stress in our lives, we can hopefully minimise its impact with a few lifestyle changes.

Stay well.

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Five top tips for a peaceful night’s sleep

March 13, 2020March 9, 2020 / feelaliveuk / Leave a comment

We all long for a restful night’s sleep and to wake up feeling fully refreshed. But, how much attention do we really pay to our sleep hygiene?

Are we really giving ourselves the best opportunity of getting some good shuteye?

Clinical nutritionist, Suzie Sawyer, shares her five top tips for ‘cleaning-up’ your bedtime routine.

Your day is as important as your night

What you eat and drink during the day has a massive impact on how well you sleep. For example, if you’re overloaded with caffeinated or fizzy drinks, or alcohol, these are all sleep disrupters. It’s best not to have anything caffeinated or stimulatory after lunchtime. Whilst the effects of caffeine may wear off after a few hours, they have a lasting effect on blood sugar balance which will stimulate stress hormones, keeping you more awake.

Additionally, drinking alcohol during the evening (or even throughout the day), may make you feel drowsy at bedtime, but it will still disrupt your sleep. Waking in the middle of the night is pretty normal after a ‘heavy night’ again partly due to imbalanced blood sugar levels and dehydration.

Stress can keep you awake

Most of us lead busy and, often, stressful lives. However, it’s how we deal with stress that has the biggest impact on how well we sleep. If you’re constantly juggling during the day, then your adrenal glands that secrete stress hormones, such as cortisol and adrenaline, require some support to help you feel more balanced and calmer.

To work effectively, the adrenals need plenty of vitamin C, found in most fruits and vegetables. Therefore, make sure you’re eating plenty of colour every day. The more stressed you are, the more vitamin C you’ll burn. Additionally, the family of B-vitamins, especially vitamin B5, is key to good adrenal function. Include plenty of fish, eggs, broccoli and legumes in your diet – all especially rich in vitamin B5.

Take some herbal helpers

There are several herbs, known as adaptogens, which balance the body and help support it through stressful times as well as regulate sleep patterns. The herbs ashwagandha, rhodiola and ginseng will all provide great help at getting sleep back on track.

Sleep patterns can often be disturbed because cortisol levels are too high in the evening. In these cases, cortisol maybe low in the mornings (when it should be higher) which is why some people struggle to get out of bed. Adaptogenic herbs are effective at getting stress hormones back into good balance.

Adopt a regular routine

Just as the body loves (and needs) to be fed regularly, it craves a regular sleep pattern. Sleep is essential for the body to rest, repair and detoxify. The body is much better able to complete all these functions if it’s used to a regular routine. For example, try to go to bed at roughly the same time each night and get up at the same time.

Good sleep hygiene means trying to achieve seven or eight hours of sleep per night. If this is a struggle for you because you wake early, then find a sleep or calming app that you can use if you find yourself waking too early.Try to resist the urge to get up, just because you’ve woken up. You can re-train your body, it just takes a little patience and perseverance.

Don’t sleep with electronics

Falling asleep in bed with your laptop, tablet or phone is definitely not good sleep hygiene. Research suggests that emissions from electronic devices can have a negative effect on the body. Try and keep electronic devices out of the bedroom and resist the urge to use them in the hours leading up to sleep too. Blue light keeps up awake, so it can have an adverse effect on how easily you can fall asleep.

Instead, have a warming bath, maybe adding some Epsom salts, rich in soothing magnesium. Play some gentle music, spray some lavender on your pillow and grab your favourite book. You’ll be amazed just how effective a strong bedtime routine can be when trying to get sleep on track.

Your body works hard for you so treat it to the best rest you can!

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Natural ways to a stress-free Christmas

December 2, 2019November 28, 2019 / feelaliveuk / Leave a comment

The lead-up to Christmas is traditionally a very stressful time of year. There’s always so much to do and often many people to please.

What you eat and how you plan your time can really help support your health and minimise stress, so you can fully enjoy the festive season.

Clinical nutritionist Suzie Sawyer shares her three top tips for a stress-free Christmas.

Load up on magnesium

Nature has supplied us with everything we need in terms of nutrients. The good news is that the mineral, magnesium, is especially calming. Whilst magnesium is important for energy production, it’s also needed for over 300 different enzyme reactions in the body. This includes playing a role in the production of the brain’s neurotransmitters, especially calming GABA which decreases activity in your nervous system. Magnesium also helps manage the body’s normal stress response as well as aiding muscle relaxation. No wonder it’s known as ‘nature’s natural tranquiliser’!

Foods high in magnesium are going to become your best friends over the next few weeks. Green leafy vegetables such as broccoli and kale, wholegrains such as oats, almonds, dairy foods, beans, and meat should all be on the menu. It may also be worth taking a magnesium supplement. If you take it about an hour before bedtime, it can help you to sleep peacefully too.

Try some calming herbs

Just as nature has delivered us calming nutrients, it’s also delivered calming herbs. And there are many ways you can use them in meal preparation.

Clearly, time is a precious commodity right now, so spending hours in the kitchen is not on the menu. However, basil is a tonic for the nervous system: it’s calming and can also help digestion. Why not use it in an easy chicken pasta dish, using whole wheat pasta (which contains more magnesium and B-vitamins) or with mozzarella cheese and buffalo tomatoes drizzled with a little olive oil? Two easy supper suggestions.

Camomile is a popular calming tea which is especially good before bedtime, as is mint tea which is soothing for the digestive system. Additionally, rosemary adds a wonderful taste and aroma to many different dishes. Think roast potatoes and sweet potatoes, lamb, chicken, soups, or simply rubbed over chunky bread with a little olive oil.

Some herbs can act as both an energy stimulant as well as encouraging calm and relaxation. They are known as adaptogenic herbs; ashwagandha, rhodiola and ginseng will all have this effect. They are best taken in the morning in supplement form to help with energy levels, but because they manage the stress response, they body will also feel calm and better able to sleep.

Make time for relaxation

Unfortunately, we often push ourselves very hard at this time of year. This can suppress immune function making us susceptible to all the nasty colds and bugs flying around, not to mention leaving us feeling low and tired.

The good news is there are many relaxation apps you can download and listening to them won’t eat too much time out of your day. Meditation can take a little practice, but an app can really help guide you along the way.

The benefits of relaxation are far-reaching not just at this time of year but for long term health and longevity. Try and allocate around 20 minutes a day. Just listening to a relaxation app and being still for a short time will refresh your body and mind.

It’s important to give back to the body what it needs. While it’s working hard and functioning day to day, it’s easy to forget that the stress response uses up more nutrients (especially magnesium and the B-vitamins, which are essential for energy). Therefore, it should be properly fuelled with nutrients and lifestyle changes, so it continues to work as it’s best for you.

So, just a few small changes can make a massive difference to how well you cope over the next few weeks and can hopefully help you have a happier Christmas.

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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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Magnesium

Zinc

Vitamin B5

Siberian ginseng

Rhodiola rosea

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Support your gut health

Supercharge your energy

Feed your brain

Drink more water

Reduce you sugar intake

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Review your diet

Keep it regular

Keep calm with magnesium

Consider trying adaptogen herbs

Reduce caffeine and sugar intake

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Take a Vitamin D supplement

Eat plenty of colour

Enjoy some R & R

Take some exercise

Support your mental wellbeing

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Feel alive with Vitamin B5

Cut down on the agitators

Make an achievable plan

Get some help from nature

Exercise your stresses away

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Your day is as important as your night

Stress can keep you awake

Take some herbal helpers

Adopt a regular routine

Don’t sleep with electronics

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Load up on magnesium

Try some calming herbs

Make time for relaxation

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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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