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.

shutterstock_391949488 green tea Nov16

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.

shutterstock_395549032 glass of water with lemon Apr16

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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Dietary support for reducing feelings of stress

November 1, 2021October 29, 2021 / feelaliveuk / Leave a comment

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With a global pandemic still ongoing and Christmas not too far away, it’s no wonder that our nerves may be a little frayed. We know from ongoing data that many people’s mental wellbeing is not in great shape at the moment, and we could all do with lifestyle advice to help us feel a little calmer.

What we eat and drink can make a big difference to how we feel and there are some foods which can help support our bodies and our minds feel less stressed.

This International Stress Awareness Week, Clinical Nutritionist Suzie Sawyer shares 3 foods you can start adding to your diet.

Start the day with oats

There are a number of reasons why this is a great way to start the day. Firstly, oats are loaded with the amino acid tryptophan, which is needed to produce our feel-good hormone serotonin.

A bowl of oats

Secondly, oats are rich in the mineral magnesium, often referred to as ‘nature’s natural tranquiliser’. Essentially, magnesium fulfils many important functions within the body, but it also works on the central nervous system; if you’re nerves are shredded, then it might be time to think about how much magnesium you have in the diet. Interestingly, it’s very often deficient in the typical western diet. This is largely because magnesium is found in whole grains, rather than refined ones which dominate western diets such as cakes, pastries, biscuits, white bread, white rice, and white pasta.

Bowl of porridge topped with blueberries and raspberries

Importantly, your breakfast bowl should contain whole grain oats (the large ones!) which can be eaten in many ways. For a quick, easy win, why not soak the oats overnight in a little milk and apple juice. The retrieve from the fridge in the morning, top with berries and natural yoghurt and you’ve got one of the best starts to the day!

Opt for fish

There are many good reasons for including fish in the diet. However, it’s oily fish, including salmon, which has the most health benefits and can help calm the nerves. Salmon is very high in the omega-3 fats which are critical for brain health; low levels of omega-3s have been linked to anxiety and depression.

Bagel with smoked salmon and cream cheese

Why not have some delicious smoked salmon with your salad for lunch or with poached eggs for breakfast. You’ll still be gaining all the wonderful health benefits. Salmon also makes a great dinner option and can quickly and easily be cooked in the oven in foil with some lemon juice, butter, and dill, if you have some.

Fillet of salmon with some steamed asparagus

It’s important to recognise that farmed fish are often contaminated with unwanted. Always try to buy wild Alaskan salmon which has a much more distinctive pink colour. This is because wild salmon naturally eat an alga called astaxanthin, which turns salmon pink, and which is also an amazing antioxidant, further protecting our bodies and minds.

Go for green tea

Often just having a warm drink can help soothe the nerves. However green tea is a great option. This is because it contains the amino acid theanine, which can positively impact mood. Interestingly, there has been much research around theanine and its ability to reduce stress. Theanine works in a number of ways but essentially by raising GABA, one of our calming brain neurotransmitters.

shutterstock_391949488 green tea Nov16

Just like black tea, green tea naturally contains caffeine which will adversely affect the nervous system. However, theanine appears to counter any of its negative effects. Green tea is also rich in catechins which are powerful antioxidants which can help reduce inflammation in the brain, partly responsible for its ageing and degeneration. Aim to drink around three cups daily to enjoy the best effects.

As an aside, and if you’re looking to lose a few kilos before Christmas, green tea appears to have thermogenic effects, meaning it may temporarily uprate metabolism. Therefore, having a cup of green tea prior to your morning walk, run or workout could provide a wealth of health benefits.

So, if you’re feeling frazzled, try adding some of the above to your daily diet and support your wellbeing from the inside out.

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.

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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.

shutterstock_391949488 green tea Nov16

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.

shutterstock_218997220 woman walking trainers Mar18

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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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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Managing Migraines: natural support and nutritional advice

September 7, 2020September 4, 2020 / feelaliveuk / Leave a comment

Migraine Awareness Week always brings the pain of migraine into sharp focus. Indeed, there are around six million sufferers in the UK dealing with this difficult and sometimes, debilitating, condition.

However, we understand much more about migraine now and, importantly, how certain foods can help.

Clinical nutritionist Suzie Sawyer shares her five top migraine food and lifestyle tips.

Increase magnesium-rich foods

The mineral magnesium is very calming and is often found to be deficient in migraine sufferers. When deficiency has been rectified, the condition often improves. Top of the list of magnesium-rich foods are green, leafy vegetables especially broccoli and spinach, so try to include some in your diet every day. Importantly, try to eat a range of colourful fruits and vegetables which help to manage inflammation generally throughout the body.

All nuts and seeds (and even peanut butter), whole grains, including oats and brown rice, soya products (not soy sauce) and bananas are magnesium-rich so there’s plenty of choice. Why not mix up some pumpkin seeds, cashews, peanuts and almonds as a great on-the-go snack?

Keep blood sugar balanced

Fluctuations in blood sugar can often trigger migraine attacks. Eating protein at every meal is important for keeping everything in good balance. Great protein foods include chicken, turkey, eggs, all fish (ideally not tinned), quinoa, beans and nuts. You will also find energy levels are sustained much better throughout the day by eating protein regularly.

On the flip side, certain foods, especially aged cheese, contain amines which are a known migraine trigger. In fact, it’s best to avoid all cheese. Other amine-containing foods to watch out for are fermented meats, mushrooms, miso, soy sauce, chocolate, wine and beer.

Steer clear of wheat

It would seem that wheat can often be a migraine trigger, even if you’re unaware of any digestive upsets it might be causing.

Wheat-containing foods include bread, pasta, cakes, biscuits and cereals. However, the great news is that there are plenty of wheat-free alternative grains including oats, quinoa, buckwheat, rice, rye and barley. And because so many sweet, refined foods contain wheat, by avoiding those you’ll automatically be reducing sugar-load (another trigger) and will be helping your waistline at the same time.

Get moving

Keeping good blood flow around the body is key for helping prevent migraines with lack of exercise being a known trigger for an attack. Whilst very intensive training might not be a good idea, gently elevating the heart rate with some brisk walking, cycling, or dancing is great for the body, but also the mind.

Stress is a definite migraine trigger and many people will certainly have been dealing with some difficult situations over the last few months. If you can find an exercise or activity that you enjoy, the benefits for your body and soul will be enormous. Even a brisk walk around the block can clear the head and encourage good blood flow around the body.

Take the herb Feverfew

Feverfew can be incredibly effective at helping reduce both frequency and duration of migraine attacks. It can take about two to three months to really work, but it’s well worth embracing the power of nature to find a solution.

Extensive research around feverfew has found that it contains a wealth of anti-inflammatory compounds, plus it reduces the body’s ability to produce histamine (an amine). Additionally, feverfew contains parthenolide compounds which may help reduce blood vessel constriction as well as encourage production of serotonin: this is in the same way traditional migraine medication works. It’s certainly worth turning to nature for some herbal help.

So, if you’re struggling with migraine, resolve to try some new natural and nutritional approaches to help to ease the pain.

Stay well.

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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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Christmas food planning: top ideas for healthy sides and snacks

November 25, 2019November 25, 2019 / feelaliveuk / Leave a comment

We hardly need reminding that there’s just one month to go until the big day! There’s always so much to do, not least when it comes to food planning.

However, it’s not too late to conjure up some healthy snack ideas and side dishes for your Christmas meal.

Clinical nutritionist Suzie Sawyer offers five deliciously healthy suggestions.

Keep your blood pressure low with cauliflower cheese and walnuts

A traditional Christmas meal is probably one of the most stressful anyone will ever have to cook! There’s huge expectation and excitement around it, plus trying to have each dish ready for the same time is not easy.

Cauliflower cheese as a vegetable side is always popular, but why not add a healthy twist with some chopped walnuts scattered over the top. Walnuts are rich in omega-3 fats and have been found to help reduce blood pressure. Plus, cauliflower is a member of the super-healthy brassica family, and is packed with energising B vitamins, fibre and the mineral magnesium. This dish can also be made and cooked ahead – just put under the grill at the last minute to heat through.

Get your circulation flowing with gingered sprouts

No Christmas meal is complete without sprouts! Whether you love ‘em or hate ‘em, there’s no denying they are quintessentially Christmas. Many people have a gene which makes sprouts taste bitter. Therefore, why not mask that flavour by adding some ginger and orange?

Sprouts are hugely healthy, containing plenty of vitamins and minerals. However, they also aid liver detoxification, which might be helpful around Christmas time.

With this vegetable side simply cook the Brussels lightly for about 5 minutes and then toss them in crushed ginger, soy sauce and a little orange juice. Ginger is a wonderfully warming spice which helps blood circulation around the body, delivering nutrients where they’re most needed. None of your guests need to complain about the bitter taste of sprouts again!

Boost your immunity with Santa on a stick

It’s not the usual way we visualise Santa! However, for the younger guests (and slightly older too!) why not offer banana and strawberries in the shape of Santa?

Many people find Christmas pudding far too rich so what better as a healthy and super-easy alternative? Bananas are always popular and are loaded with heart-healthy potassium. Plus, strawberries contain some of the highest amounts of immune-boosting vitamin C of all fruits.

Simply find some long sticks, halve a strawberry for his hat, add three slices of bananas for the body, and add some chocolate drop eyes and buttons as you see fit. It will certainly bring a smile to everyone’s face and provide a healthy dessert option.

Spice up your greens

Kale often gets overlooked when planning the Christmas meal as it can taste quite bland. Plus, if not cooked properly, the leaves are tough to eat. However, why not spice up your kale with some garlic and sesame seeds? Garlic is great for keeping blood pressure in check and sesame seeds are full of bone-loving calcium. Kale, of course is another member of the brassica family and is loaded with anti-aging antioxidants; very helpful during the stressful Christmas period.

Make sure you blanch the kale for about three minutes and then stir fry it with crushed garlic and sesame seeds.

Turbo-charge your day with maca

The herb, maca, is often referred to as natural caffeine. This is because it will certainly provide a boost of energy without the side effects of caffeine. Maca also has many other health benefits including helping to balance hormones, boosting libido and managing the stress response.

You can make a delicious maca shot by using almond or coconut milk (700 ml of either), blended with six dessert spoons of Maca Powder. It will certainly stop your guests from falling asleep after lunch!

So, enjoy creating a range of healthy and delicious sides and snacks this festive season.

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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.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

Magnesium

Vitamin B6

Ashwagandha

L-Theanine

Passionflower

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Ashwagandha

Vitamin B6

Lemon balm

Magnesium

Passionflower

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Start the day with oats

Opt for fish

Go for green tea

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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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Nutritional swaps

Avoid the agitators

Sleep support

Herbal help

Treat yourself to kindness

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Increase magnesium-rich foods

Keep blood sugar balanced

Steer clear of wheat

Get moving

Take the herb Feverfew

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Load up on magnesium

Try some calming herbs

Make time for relaxation

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Keep your blood pressure low with cauliflower cheese and walnuts

Get your circulation flowing with gingered sprouts

Boost your immunity with Santa on a stick

Spice up your greens

Turbo-charge your day with maca

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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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