What to eat to beat the stress
Naomi asks: What can I eat to beat stress?
Wynnie says: Stress is a reaction humans developed as they evolved to protect themselves from tough situations such as extreme physical danger. Our bodies react to these situations by pumping out adrenaline and cortisol, hormones which prepare us to either fight or flee.
While a little stress is helpful - motivating us, for example, to study harder for our exams - long-term stress can break down our resilience and coping mechanisms, leaving us overwhelmed, disrupting our enjoyment of life, and causing emotional and even physical problems.
Eating the right balance of foods can help our body deal with some of the negative effects of stress, so make sure you stock up on all the right eats.
Anti-oxidant-rich foods Vitamin C is required to make adrenaline, so if you are stressed, more vitamin C gets used up, so you need to increase your intake. A lack of this vitamin also weakens the immune system, making you more vulnerable to colds, flu and other diseases.
Stress also depletes other anti-oxidants such as vitamins A and E and selenium.
Give your immune system a boost by including food like citrus fruits, mixed berries, nuts and kiwi fruits in your daily diet.
Fatty fish Salmon, mackerel and tuna are rich in omega-3 fats. These help your brain to release serotonin, the feel-good chemical which promotes feelings of calmness and happiness.
Oily fish also helps to keep adrenaline and cortisol levels in check.
Make it a habit to eat a serving of fatty fish (about 85g) a couple of times each week. If you're not a fish fan, flaxseeds, walnuts, tofu and soy beans are also good sources of omega-3 fats.
Complex carbohydrates All carbs stimulate the brain to make more serotonin.
It's best to opt for complex carbs such as wholegrains, and wholewheat breads and pasta because these are digested more slowly, stabilising blood sugar levels and so helping to provide a steady supply of serotonin.
B Vitamins These vitamins are needed by the body to convert food into energy and also to maintain the nervous system. Deficiency of these vitamins can cause you to feel irritable, tired and depressed.
B vitamins are found in wholegrain cereals, fruits, leafy green veggies, yogurt, beans and peas. Get enough of these crucial nutrients by eating a wide variety of these foods every day.
Magnesium This mineral regulates cortisol levels, especially during times of stress. Make friends with spinach and replenish your levels of magnesium naturally - a single cup will do.
You don't need to eat it from a can like Popeye - try it in soups, salads or in an omelette. Tofu, nuts, wholegrains and other dark, leafy veggies are also rich in magnesium.
Regular exercise This also an important stress buster. Physical activity prompts the release of feel-good chemicals called endorphins into the bloodstream.
Endorphins lift your mood, decrease levels of stress hormones and leave you feeling happy and relaxed.
Naomi's diary:
Breakfast: Crackers, fruit; water
Lunch: Food from school cafeteria or a sandwich; Pocari or fruit juice
Dinner: Rice with veggies and either fish, chicken or beef; juice or milk
Exercise: Football a couple of times a week, kickboxing once week, taekwondo once a week
