Anxiety and how to eat your way out of it!

STRESS!!!!!!  ANXIETY!!!!!!!  Most of us are stressed and suffer from anxiety it seems to be an all too common problem nowadays.  Most of us are trying to do too much with too little time and we end up unable to sleep and attacking the cookie jar at 2am!

Unfortunately, these common problems don't have an easy solution.  Most people turn to medications such as anti-depressants, sleeping pills and tranquilizers, all of which are very dangerous if not used properly and can even worsen the problem.

There are several natural remedies that you can try; yoga, meditation, sophrology, relaxation techniques and food.  I am a firm believer in the power of meditation and sophrology incorporates both meditation and relaxation techniques.  However, you also have to have the time to dedicate to which ever you decide to incorporate into your life.  If you think you don't have the time, then think again.  How many evenings do you "vegetate" in front of the TV?  Use that time to practice your relaxation technique of choice.  The other thing you can do is to incorporate healthy eating habits into your life.

Going to bed on a full stomach may seem like a good idea, but it isn't at all.  For optimal digestion, the body needs to be in a vertical position so that gravity can help the digestive system process the food you have eaten.  If you fill yourself up before lying down your digestive system has to work a lot harder and the food tends to lie around waiting for too long before being properly processed.

Think about what you are going to eat for dinner.  Dinner = evening meal... usually going to bed afterwards.  Unless you are about to go to the nearest nightclub to dance the night away, dinner is usually the last meal of the day before going to bed.  Carbohydrates provide lots of instant energy, do you really need instant energy before going to sleep?  Try and make evening meals light, preferably vegetables.  If you are really hungry then you can incorporate a small peace of meat, fish or chicken, but you would be better off eating larger amounts of vegetables than filling up on animal protein.  Soups are a great evening option as the hot liquid is more filling.  So, avoid the pasta carbonara or the family sized pizza and go for grilled or steamed vegetables or a nice warm filling vegetable soup!

There are also several natural foods that you can incorporate into your diet to help fight anxiety.  These you can have at any time of the day - or night!

Cashew nuts:
Dr. Andrew Saul, who believes strongly in nutrition benefitting human health, says that 2 handfuls of raw cashew nuts provide the same mind boosting effect as a therapeutic dose of Prozac.  Cashews are one of the natural sources that are very high in Tryptophan, precursor to Serotonin - the feel good hormone - in the brain.

Cranberries:
Cranberries are considered a superfood.  They are rich in vitamins and phytonutrients, with a variety of antioxidants that are considered extremely beneficial for relieving stress.  Many experts also believe that peaches also enter this category, as they contain nutrients that seem to have a tranquilizing effect.

Acai Berries:
This is one of the newer superfoods, and one which has received a lot of attention in the press last year.  It is thought that Acai Berries have weight loss properties, however this has not been proven completely.  Acai Berries are, however, rich in phytonutrients like cranberries, and their antioxidant levels are off the charts!

Almonds:
High in zinc, a key nutrient in the maintenance of mind balance - they also contain iron and healthy fats.  Healthy fats are an important part of a balanced diet, low iron levels cause mental fatigue, which can contribute to anxiety and lack of energy.

Chocolate:
Especially pure dark chocolate with a minimum of added sugar and no milk - this is a great food for people who live with a high level of stress and anxiety.  chocolate reduces cortisol - a stress hormone that causes anxiety symptoms.  Pure dark chocolate has components that improve mood.

Maca Root:
This is not well known and isn't easy to find in your local supermarket, but you will find it in health food shops.  However, you can add ground maca root to several foods and drinks.  It is believed that this root has more phytonutrients than all the other fruits and vegetables, including magnesium and iron - two nutrients that are very important in controlling anxiety.  It can also be used for providing energy.


Social Nutrition:  You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

How food can give you a good night's sleep... or not

Back in March I wrote a post on the need for sleep.  Sleep is essential to good health, both mentally and physically.  So, if you are having problems getting to sleep at night here are a few tips on what to eat and what not to eat.

There are several foods that will promote good sleep, relax tense muscles, quieten an overactive brain and promote the sleep-inducing hormones serotonin and melatonin.

1. Honey - try a relaxing herbal tea with a drizzle of honey.  Too much sugar is stimulating, however a little glucose sends a message to your brain to turn off a recently discovered neurotransmitter called orexin which is linked to alertness.  The natural sugar in honey promotes relaxation and raises insulin slightly which allows the amino acid tryptophan (precursor to Serotonin) to enter the brain more easily.  Just a small spoonful before bed can help you get a good night's sleep.
2. Cherries - Eat fresh, dried or tart cherries about an hour before going to bed or before taking a
   
   flight that you want to sleep on.  Cherries are one of the few natural sources of melatonin.  Melatonin is a chemical that controls the body's internal clock and helps regulate sleep.  It is also currently being studied for its anti-aging properties.  If you don't like cherries then you're in luck, melatonin is now available from health shops and pharmacies in tablet form.  My advice is to start with the lowest dose you can find, take a tablet an hour before bed and then make sure your room is dark and the TV isn't on!  The reason I say to start with the lowest dose is that I have only found ONE side effect so far... two people I know who have tried it have told me that after 2-3 days of taking melatonin in tablet form they became very bad tempered!
3. Flaxseeds - My husband often accuses me of being on "spin cycle" when I have a problem that is going round and round my head and stopping me sleeping.  Flaxseeds are full of omega-3 fatty acids which is also a natural mood lifter.  Fatty acids, in general, are involved in inducing and maintaining sleep so a spoonful of flaxseed in a yogurt or mixed with a bowl of healthy cereal before bed can help you on your way to the land of nod.  Also the fibre is great for your gut!
4. Almonds - I am a total fan of raw almonds.  They are packed full of wonderful things such as Vitamin E and calcium, the good thing is they also contain tryptophan, a precursor to serotonin and a healthy amount of magnesium that relaxes muscles.  They also supply proteins that will help you to maintain a stable blood sugar level while you sleep and they switch off your alert mode and put you into a rest cycle.  Just a handful of raw almonds will be enough to help your body relax.
5. Bananas - As you probably already know, bananas are a great source of magnesium and potassium which are both natural muscle relaxants.  They also contain the amino acid L-tryptophan, which in turns is converted into 5-HTP in the brain, this is then converted to serotonin and melatonin - an all round winner!

Now, for the bad news.  There are also several foods out there that do the complete opposite of the above mentioned 5.  There are, of course, foods that stop you getting a good night's sleep.  I have to say, they are pretty obvious:

1. Coffee - well we all know that anything with caffeine in it is a no no just before bed.  But there are less obvious caffeine fixes other than coffee.  Tea, CocaCola, Pepsi, etc., even decaffeinated coffee still has a certain amount in it.  The best rule to follow is no caffeine after 2pm.
2. Alcohol -   Lots of people find that a glass of wine before bed or a small nightcap can help them fall asleep quicker.  However, alcohol quite often provokes a restless night's sleep, making the person wake up often during the night, which in the longterm leads to sleep deprivation. 
3. Dark chocolate -  Now, I'm a chocolate lover!  The good thing about plain 70% cocoa chocolate is that it is packed full of antioxidants - so if you need an excuse to eat chocolate there you have it.  However, it also contains caffeine and a stimulant called theobromine that can increase your heart rate and provoke sleeplessness.  So your best bet is to eat chocolate up to 5 hours before bed.
4. Spicy Foods - A study published in The International Journal of Psychophysiology by Australian researchers noted that on nights that included spicy meals, there were notable changes in the sleep patterns of the study subjects meaning that they slept less over all, taking longer to fall asleep and spending less time in both the light phase of sleep called Stage 2 and the deep slow-wave Stages 3 and 4.
5. Fatty Foods - There seems to be a strong connection between the circadian processes of sleep and metabolism relating to the processing of fatty foods such as fried foods, fatty meats and high fat dairy.  Research has shown that people who often eat high-fat foods experience a disruption of their sleep cycles.  Eating a heavy meal before bed activates digestion, which can mean you will have to get up frequently during the night to go to the bathroom.  Leave heavy meals for breakfast and lunchtime and eat a light evening meal.

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com