You are what you eat

Unfortunately, during the stressful times, we tend to compensate our inner turmoil with the food that comforts us on the short term, but get us into trouble on the long term.

The high level of cortisol in our body destabilises our metabolic function and, very often, the food we would digest and process well in normal times, we digest it badly and we stock it during difficult times.

The brain, when faced with acute stress -adrenaline is high-, just forgets about food, it is not important. After the stressful event, it needs to recharge the batteries, so we eat a little more than usual, we get some rest and the balance is restored.

In the time of chronic stress, that can go on for years, our brain is “hard-wired” in a STARVING mood: the body will stock up the energy because the brain reads the situation as so. Do you know this feeling when you just LOOK at the food and it gets stocked in your hips? Yes, this is the chronic stress kicking out your metabolism, which gets messed up.

But the worst part is not our “muffin top”; the worst part is that we are attracted to junk food, to sweets, to the oily-crunchy-salty food in order to release the tension and comfort ourselves. This can have a heavy impact on our arteries, our blood sugar level, our blood pressure. Our mood will swing up and down due to the sugar, we will feel the irritability rise, we could develop yeast infections, rushes, allergies…due to the trans fats, artificial colours, monosodium glutamate and whatever else we can find in the junk food.

So, this is the moment when we can use the food not to further aggravate the problem, but as part of the solution. Food can be used as a medicine and the stressful period is actually a great moment to make our kitchen a big laboratory and our body the subject of our research.

I am giving you below the TOP TEN STRESS FIGHTERS. There are more, for sure. I suggest that, for the next month, you include all this food in your menu, as often as you can.

TOP TEN STRESS FIGHTERS

1. Avocado

It is an amazing anti-stress fruit. It reduces high blood pressure and its potassium content is higher than in a banana. Potassium is absolutely necessary for the function of each of our cells and when it’s low, our body is not functioning well. We may actually be in “stress” mood just because of lack of potassium.

Another benefit of avocado is that it brings the feeling of satiety. Just half of an avocado keeps your hunger away. It regulates the sugar level in your blood, so it helps you to avoid the sugar craving and fluctuating mood because of hypo-hyper glycemia.

2. Green leafy veggies

Dark green leafy veggies are rich in folate which helps our body to produce neurotransmitters like dopamine and serotonin, the “feels good” hormones. So go for spinach, cabbage, kale, arugula…

Now, if you want as well to improve your thyroid function, responsible for all the metabolic process in our body and responsible as well for anxiety and panic attacks (not only, but the imbalance in thyroid hormone can lead to anxiety and panic), you can add cruciferous vegetables: cauliflower, cabbage, garden cress, bok choy, broccoli, brussels sprouts...

3. Oatmeal

A bowl of oatmeal, especially combined with low fat milk (OK, I don’t do milk, I am almond milk junkie, but it depends on your own taste and metabolism), has a calming effect on your body and brain because it produces serotonin.

My tip is: if you don’t have a crazy day where you need to be very sharp and actually use the stress to your performance, go for the oatmeal with some banana and nuts inside in the morning. You will feel relaxed, calm and easy. Maybe a little bit sleepy.

If, like me, you really need to be “on the top” in your morning time, don’t go for oatmeal and any kind of carbs. Go for proteins that will keep you with energy but sharp brain. (eggs are great, or a slice of turkey with a tomato).

Take the oatmeal for dinner. Yes! It will make you sleep better.

4. Fermented Food

Your health starts in your gut and an unhealthy gut is just influencing your brain function, which influences all your physical, mental and emotional functions (via the vagus nerve).

The probiotic Lactobacillus rhamnosus was found to have a marked effect on your GABA levels (Gamma-Aminobutyric Acid, inhibitory transmitters so there are less synapses between your nerves) and to lower your corticosterone (stress-induced hormone) so, all together, your anxiety, depression and stress level are reduced.

Basically, eat a plain probiotic yogurt (not those artificial sweet crap you find in Tesco or Carrefour).

You can, as well, enhance greatly your gut health by eating fermented vegetables: kimchi yes, but as well pickles, sauerkraut, and you can drink kefir!

5. Salmon

And all fatty fishes that contain Omega 3: sardines, anchovies…

This study shows 20% reduction in anxiety in medical students while consuming omega 3. If it works for medical students, it can work for us as well!

Salmon is also a great source of protein, vitamin B, potassium and selenium. Just go for it 2-3x per week! (choose wild-caught salmon as it is at a very low risk of mercury contamination).

6. Nuts

Particularly pistachios, almonds, walnuts and brazil nuts. And all kind of seeds. They lower the cholesterol, ease inflammations, prevent diabetes and their crunchy structure relieves the stress from the jaw, thus prevents headaches.

7. Blueberries

A wonderful fruit that releases serotonin so keeps you relaxed and happy. Combine it in a milk shake with honey and you will sleep better. Or you can add blueberries to your evening oatmeal or weekend breakfast, and your happy day will be assured!

8. Oranges

Fresh oranges, full of vitamin C, help to fight infections, boost your immune system and curve the level of the stress hormone.

Personally, I peel them and eat them all, or I cut them in quarters (more fiber, less sugar than in fresh juice). I actually know I am stressed when I have an orange-craving… You can also just smell the orange, as it has a soothing effect on your brain. So, “Don’t leave home without an orange”. In the worst case, you can throw it against the wall when very annoyed! :)

9. Dark chocolate

People feel guilty when eating chocolate. Don’t be. Of course, I am not speaking about Milka. I am speaking about good quality dark chocolate. It is a great mood booster due to its anandamide, a neurotransmitter that temporarily blocks feelings of pain and depression. I can understand why the name: Ananda means in sanskrit Bliss. So this is the shortcut to the Bliss feeling.

But there is more about the dark chocolate:

A 100 gram bar of dark chocolate with 70-85% cocoa contains: 11 grams of fiber. 67% of the RDA for Iron. 58% of the RDA for Magnesium. 89% of the RDA for Copper. 98% of the RDA for Manganese. It also has plenty of potassium, phosphorus, zinc and selenium.

100 g is A LOT. But you can indulge with a small piece every day when feeling really down (or just for pleasure). No guilt about it!

10. Turkey breast

It is a very good source of protein with low fat. It is also a source of tryptophan, kind of protein which increases brain serotonin. So, turkey can actually make you happy! Add it to a spinach - avocado salad with some seeds and nuts with a glass of kefir… your perfect anti-stress meal is done!

Everything in moderation, healthy food as well. My tip is: try to eat super healthy when you are really feeling down or unwell. But make it a PLEASURE, no one more stressor.

And in the normal times, I eat very well during the workdays, and I indulge a little bit more during the weekend.

Try what is good for you. Try what you like and what your body likes. Listen to your gut for it.

Bon appétit!