Nutrition for the Worn-out, Worried and Wired

Have you ever considered the connection between what you are eating and your levels of stress, anxiety and fatigue? Most people wouldn't even think to join the dots between our dietary intake and our feelings. However, negative symptoms associated to chronic stress can be significantly exacerbated, as well as in some cases, triggered by what we eat.

There are some key things to take into consideration when we are addressing chronic anxiety and stress with nutrition. The first of which is:

BLOOD SUGAR BALANCE

The human brain weighs just 2% of an average body's weight, however it is the organ that sucks up the most energy in the human body. The brain's preferred source of energy is glucose, a simple sugar that most of our food gets broken down into to create a sort of energy currency in our body. 25% of the glucose traveling round our body gets directed to the brain and its functions. So now you can imagine why our brain is so sensitive to fluctuations in our blood sugar levels. Have you ever felt that mid-afternoon energy slump where it seems like nothing else but a sugary something will get you out of that trough? That's your brain telling you it need a pick me up. The problem with eating refined sugars and simple carbohydrates like white bread, white pasta, white rice, pastries, cakes, biscuits, confectionary and fizzy drinks, is that they will do nothing more than shoot your blood sugar levels up leaving you feeling slightly, temporarily, euphoric or awake, to then leading you back to square one, in an energy slump, within just a couple of hours. In order to support healthy energy levels throughout the day, there is nothing better and more simple than sticking to complex carbohydrates such as wholemeal bread and pasta, legumes such as lentil, chickpeas and red kidney beans and other grains such as quinoa, brown rice and oats, o support healthy energy levels throughout the day. These foods will break down more slowly into glucose, which will take the heavy burden off your pancreas from having to constantly secrete insulin to remove glucose from the blood after eating refined forms of sugars.

OMEGA 3 INTAKE

Omega 3 is an essential fatty acid that is found mainly in oily fish, nuts and seeds and some green leafy veg. It's called an essential fatty acid because it is exactly that, essential. Our body does not produce this type of fatty acid, which is why it is important we consume it in our diets. Our brain is the fattiest of all the organs in the human body and is made up of nearly 60% fat. Research has shown that our intake of these types of essential fatty acids can determine the integrity and performance of our brain due to the significant role they play in the health and synthesis of neurotransmitters, our brain's messengers that determine how we feel. Not only that, but Omega 3 also has some unique and powerful anti-inflammatory properties. It is a precursor of a special type of local hormone found in cells called a prostaglandin. There are various types of prostaglandins, some which support inflammation (which is necessary in our body, but only to a certain extent) and some which support the anti-inflammatory cascade. Omega 3 essential fatty acids inhibit over stimulation of inflammation in our body, preventing damage to tissues such as our brain. Chronic stress can lead to prolonged inflammation, which can affect our brain and lead to symptoms of depression and fatigue. In order to increase your intake of omega 3 fatty acids and prevent inflammation in the body, increase your intake of oily fish such as mackerel, sardines, herring and wild salmon. For those of you that are vegetarian, great vegan sources of omega 3 are walnuts, flaxseeds and chia seeds. There are also some great algae-based supplements out there with good levels of omega 3, if you'd like to boost your intake.

ELIMINATE CAFFEINE, ALCOHOL AND REFINED SUGARS

So I have already mentioned the refined sugars, but some of you will be disappointed to know that caffeine and alcohol are also big no no's for those that are experiencing chronic stress, anxiety or fatigue. What happens when we drink coffee? Our adrenals, the little glands that sit on top of our kidneys, secrete a stress hormone called cortisol. Cortisol is fantastic when we need to wake up in the morning, to help us feel ready to start our day. But when we drink too much coffee and eat too many refined sugars, we might unwillingly be screwing up the normal circadian rhythm of our cortisol levels. In a normal person, cortisol levels should be sky high in the morning and should slowly taper off throughout the day, so that by night time you should feel tired enough to go to bed and get a good night's sleep. However due to poor diets, many of us start the day feeling like s**t, get a surge of energy mid-morning, an energy slump mid-afternoon and then feel wired at night. Alcohol is not only a refined sugar, but in large amounts can also greatly tax our liver. This is because alcohol gets metabolised to a toxin called acetaldehyde, which the liver then has to take care of and excrete out of the body safely. This not only leaves us feeling wiped out but also depletes a vital antioxidant in our body called glutathione.

Try replacing your coffee intake with green tea, or if you really can't imagine your day without the taste of coffee start with a good quality decaf. Limit your alcohol intake and if you do drink alcohol make sure that it isn't on an empty stomach.

CONSIDER TAKING SOME ADAPTOGENIC HERBS

You may be thinking what the hell is an adaptogenic herb?? These herbs have been used for thousands of years in Eastern medicine to counteract external stressors and prevent the effects of long-term stress. They work by targeting the adrenal glands by encouraging balance and adaptation to typical every day stressors such as emotional stress and environmental toxins. Herbs such as Ashwagandha are commonly used in Ayurvedic Medicine, an ancient Indian medical system, for helping to bring balance to anxiety. It can be commonly found in health food stores in supplements and can be taken everyday to help support a busy, stressful lifestyle. Another important adaptogen that is very well researched for its health properties is Panax Ginseng. This is commonly known for its ability to increase cognitive function and energy. This is best taken in the morning and must be taken in a quality supplement for its effects to be felt.