Are you go go go all the time?
Do you spend evenings glued to your phone?
Are you always multi-tasking?
Are you unable to concentrate on watching a film or TV?
Does your mind race around for the next thing to be done while trying to relax?
Do you get anxious or does your gut unsettle in response to work or home demands?
Are your energy levels inconsistent through the day?
Are you sacrificing sleeping hours for more time online?
Do you find it hard getting to sleep and staying asleep?
If yes is the answer to any number of these questions, you could be overly stressed and in ‘fight or flight’ mode too much, which can affect energy levels, sleep quality, productivity and mood over time. However, boosting stress management through mindful downtime and relaxation techniques, supporting the adrenal glands so they can keep up with life’s demands and blood sugar balancing to encourage consistent energy levels can help.
NUTRITION
1) Complex carbohydrates (digested more slowly producing more consistent energy and high in fibre to improve gut transit and elimination of stress hormones) e.g. wholegrains such as brown rice, quinoa, rye, spelt, buckwheat, millet, oats, pearl barley.
2) Omega 3 fats (support energy production, adrenal glands and mood) e.g. oily fish such as salmon, mackerel, sardines, anchovies as well as nuts, seeds, coconut oil, olive oil and avocado.
3) Eat protein with every meal and snack (balances blood sugar) e.g. chicken, turkey, fish, eggs, quinoa, legumes, (beans, lentils, chickpeas), nuts and seeds.
4) Micronutrients
- Antioxidants (reduce free radicals caused by stress and support adrenal function) - Increase fruit and vegetables to 8-10 portions/day. Maximum 2 fruits and include 2 leafy green vegetables (chard, spinach, kale, cabbage, brussel sprouts, broccoli). Try to eat a rainbow of colours, seasonally, local and organic.
- Potassium(adrenal gland function) e.g. fruit and vegetables, beans, chicken and fish.
- Magnesium(energy production and relaxation) e.g. dried apricots, Brazil nuts, pumpkin seeds, flaxseeds, almonds, cashews, eggs, beans.
- B5 and B6(energy, mood and anxiety) e.g. lentils, salmon, tuna, mushrooms, brown rice, prunes.
5) Himalayan Rose Salt (for adrenal fatigue) - 1tsp with water before breakfast
6) Water - drink 2 litres of filtered water each day. Herbal teas e.g. liquorice, peppermint and green teas support adrenals
7) Limit sugar, caffeine, alcohol and simple carbohydrates e.g. white or refined bread, pasta etc (all cause short term energy boost and put extra pressure on adrenal glands).
LIFESTYLE
8) No tech 90 minutes before going to bed- do something relaxing/ conscious ‘me time’ e.g. having a bath, cooking, watching easy going TV, reading, adult colouring books, gardening, yoga. Put phone on aeroplance mode over night and ensure bedroom is completely dark.
9) Stillness - try to do 5-10 minutes/day e.g. 3-4-5 breathing (breathe in for 3 seconds, hold for 4 seconds and breathe out for 5 seconds - this is also very good in stressful situations), meditation or mindfulness (Headspace or Calm apps).
10) Exercise - moderate exercise e.g. 30 mins 3-4 times/ week. Avoid regular high cardio when very stressed. Replace with more strength/ resistance and restorative classes e.g. body pump, body conditioning, swimming, yoga, pilates, body balance.
