Tackling Stress - Eat Well - Sleep Well
1)
Eating a balanced diet is essential, especially at times of stress when it can:
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2)
Help maintain energy levels
Control blood sugar levels
Lift your mood
Boost your immune system
The basics of a healthy diet are well known these include:
 Drink lots of water - aim for 2 litres a day
 Eat regularly
 Eat whole foods wherever possible
 Aim for 5 portions of fruit and vegetables a day
 Minimise the amount of saturated fats
Select foods with slow-releasing sugars, low GI (Glycaemic Index) e.g. wholegrains,
fresh veggies, oats; avoid high sugar foods e.g. sugared-cereals, and energy drinks.
3)
Be aware of the ‘mood foods’; these include:
Salt – we only require 1g per day but generally consume nearer to 10g – excess causes
high blood pressure, strokes, and coronary heart disease.
Sugar – provides a short-term energy surge, but it is generally followed by a dip. In
excess it creates mood swings, jitters and lack of concentration.
Alcohol – the initial effect is positive but it is actually a depressant and will reduce the
body’s ability to withstand stress.
Caffeine – mimics the stress response and activates the adrenal glands and raises
blood pressure. Excess consumption can lead to side effects such as panic attacks,
headaches, migraine and palpitations. The caffeine effect peaks @ 30-60 minutes after
consumption but stays in your system for between 4-12 hours.
4)
When you are suffering from stress it is important to increase your intake of the
following:
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Vitamins A, C and E - antioxidants which fight free radicals caused by stress e.g
berries + dark green vegetables.
Minerals Zinc and Selenium - e.g seeds and nuts.
B Vitamins e.g whole grains, green vegetables, yeast extract, liver.
Magnesium - fish and nuts.
Increase your intake of the super foods:
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Apples – pectin lowers cholesterol
Bananas – mood-enhancers e.g. tryptophan and Vit B6, helps you.
Broccoli – reduces risk of cancer, stroke & heart disease, contains antioxidants
Celery – very good for soothing nerves and reducing blood pressure
Peas – high nutrient content and fibre
Peppers – high anti-oxidant level
Pulses – high in energy, folic acid & potassium – can reduce sugar cravings
Soya beans – for a healthy heart, improves digestion and balances hormones
Spinach – iron, anti-oxidants and folic acid
Oats – reduce cholesterol, stabilise blood sugar
Tomatoes – contain beta-carotene and lycopene (antioxidants) prevents disease.
How to Improve your Sleeping Patterns
1)
The Facts:
 We all need different amounts of sleep, between 4 and 11 hours a night
 Lancet Medical journal estimates that the average night’s sleep is now 90 minutes
less than in 20’s
 It is important to get the right quality of sleep; this includes a combination of
dreaming – Rapid Eye Movement sleep (REM sleep) and non-REM sleep.
 Everyone wakes briefly in the night, most people will automatically resettle
 Lack of sleep will affect concentration, mood, energy levels and enthusiasm.
 Prolonged lack of sleep lowers immunity & increases susceptibility to
illness/accidents.
2)
The Causes:
Stress, anxiety, depression, over arousal, working late, poor bedtime routines.
3)
Good Sleep Checklist:
During the Day:
 Cut back on the stimulants – caffeine + nicotine (patches are ok)
 Get some fresh air
 Aim for 30 + mins of exercise to release the stress hormones
In the Evening:
 Have a good well-balanced meal preferably by 6 p.m
 Avoid over-stimulating activities e.g, competitive games
 Do something relaxing or listen to a relaxation tape
 Limit alcohol – a drink may help but too much will stimulate the brain
One hour before bed:
 Write down any issues, worries or things to remember and leave these ‘mentally. On
the paper until morning – accept there is nothing you can do about them in the night.
 Have a relaxing bath – try essential oils like lavender – not too hot to overheat the
body
 Have a warm milky drink
 Try a herbal sedative e.g. valerian – to help to break a negative cycle.
The Bedroom:
 Create the right environment
 Do not keep work or household papers in sight of your bed
 Ensure the bed is comfortable
 Do not have the room too hot – better to have more layers and wear bed socks! No
they are not sexy but they have been proven to help people fall asleep quicker!
 Make the room as dark and quiet as possible – but do not get hung up about this.
Ear plugs and in-flight eye masks may also be worth trying.
In Bed:
 Set a routine for bedtime and getting up. Resist the urge to lie in too long at
weekends. In bed distract yourself from any issues through either:
 Self distraction – breathing practice and focussing on the breath
 Physical distraction – progressive muscular relaxation
 External distraction – listening to a relaxation tape
 Read a few pages of a relaxing book – not hard facts or a thriller!
 If you do not sleep after, @ 30 minutes get up and walk around, switch the light on
and read – try not to get anxious as this will start the distractions again.
Remember:
 Routine is very important
 Even on a bad night most people will get more sleep than they think they are
 Bad sleep patterns take a while to develop and will take a while to change. So it
you have a relaxing day and still have a bad night’s sleep – do not give up.
Relaxation will work but it takes confidence in it and the discipline to practice.