If you can’t stand the heat, get into the kitchen. Nutritionist Juliette Kellow says eating well will help you stay calm and collected this Christmas.
With all the extra planning with the festive season, it’s no surprise that most of us spend December feeling irritable and vowing never to set foot in the kitchen again.
To beat stress, it’s vital to eat regularly – skipping meals will make your blood sugar crash, leaving you tired, hungry, bad-tempered and stressed.
Carbohydrates
Swap white, processed carbs such as bagels, regular pasta, cornflakes and white rice for brown, unprocessed ones such as wholemeal bread, wholewheat pasta and cereals, oats and brown rice.
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Lean red meat,
poultry, fish such as
salmon,
eggs,
cheese,
nuts and seeds are all good sources of tryptophan, so to boost serotonin (a feel-good chemical in the brain that acts as nature’s tranquilliser to make us feel calmer) it’s important to eat more of these foods, too.
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B vitamins
Anxiety and stress can quickly deplete B vitamins, which work together to release the energy from food and keep nerve and brain cells healthy. Eat wholegrain cereals,
oats, brown rice, low-fat dairy products,
lean red meat,
poultry, fish, such as
salmon,
eggs,
liver,
pulses,
nuts, seeds and green leafy vegetables, such as
spinach, plus yeast extracts, such a marmite.
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Magnesium
This mineral fights stress, relaxes muscles, prevents an irregular heartbeat and promotes a good night’s sleep. Magnesium is found in wholegrain cereals,
wholemeal bread, brown rice, green vegetables, such as
broccoli,
nuts, seeds and
seafood.
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Vitamin C
Stress zaps the body’s stock of vitamin C, an essential nutrient for a strong immune system. This can leave us vulnerable to infections, like colds. Eat
berries, green leafy vegetables, such as
watercress,
tomatoes,
peppers,
pomegranates,
kiwi fruit and citrus fruits, such as
oranges, and their juices.
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A daily probiotic drink or yogurt in the run-up to Christmas may prevent tummy troubles. Boosting levels of good bacteria in the gut strengthens both our digestive system and immunity.
It's also important to stock up on prebiotics – foods that feed these good bacteria. These occur naturally in garlic, onions,
leeks, shallots,
asparagus,
spinach,
Jerusalem artichokes,
chicory,
pulses,
oats,
bananas and wholegrains.
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For a Zen-like calmness, go easy on coffee, tea and booze. Caffeine is a stimulant that creates a stress reaction in the body, so opt for decaf coffee and herbal or fruit teas. Too much booze – also a stimulant – will lead to a hangover, which makes everything seem worse.
Eat healthily, stay well hydrated and you'll be better able to cope with the stresses the festive season throws at us.