liver detoxification. Lycopene (found in tomatoes), beta-carotene (found in cantaloupes), anthocyanins (found
in dark berries such as black currants, blueberries and
cherries) and limonenes (found in citrus fruits) are all
stress-fighting compounds. Including a sufficient number
of fruits and vegetables (eight to 10 palm-size portions —
about a half-cup each) in your daily diet will provide you
with a protective shield against physical, chemical and
environmental stress.
Healthy fats. Omega- 3 fats have anti-inflammatory
effects that can fight the ravages of stress and increase
the body’s resistance to health challenges of many kinds.
Omega- 3 fats can also help counter stress’s tendency to
trigger or amplify depression. In The Natural Way to Beat
Depression (Hoder Mobius, 2004), authors Hilary Boyd and
Basant Puri assert that in a “vulnerable” person, too-low
levels of EPA, a fatty acid found in fish oils, “might trigger a depressive episode.” Healthy omega- 3 fats are found
in oily fish, such as sardines and salmon, and in some
fresh nuts and seeds, such as walnuts, flax and pumpkin
seeds. You can also buy omega-3-enriched eggs, breads,
oil supplements and other foods.
Soothing Strategies When you’re under pressure, your body needs a lot of bang for its nutritional buck. This means eating the best-quality food you can find. Eat fresh. Choose fresh foods instead of packaged versions whenever possible. Choose fresh soups over packet soups. Eat a banana mashed with yogurt or sliced berries instead of a prepared dessert. Take time. Too often, and especially when under pressure and stress, we eat on the run, barely tasting what we shovel in our mouths. Sitting down and enjoying the moment, eating with friends and family, and taking time out to prepare nurturing food is essential to your sense of
satisfaction. By giving your body time to anticipate a meal
and sit down and enjoy it, you also give it the cues and
the time it needs to digest that meal. Eating slowly means
you are less likely to overeat.
Be kind. Never underestimate the psychological value
of nurturing yourself, especially during times of stress.
When you eat, be aware that you are fueling yourself for
the things that matter to you. You are preparing your body
to repair and regenerate itself. If you find that you are
angrily “eating at yourself” or eating without awareness,
simply step back, take a breath and choose differently.
When the hurricane of stress looms on the horizon,
adopt a positive attitude and stick to a healthy approach to
food. Make eating well a self-sustaining priority. You’ll not
only survive the stress, you might just thrive in spite of it. ;
Suzannah Olivier is a nutritionist and author who lives
in the United Kingdom. Her books include Food
Medicine: What to Eat to Fight Illness and
Achieve Total Health and Well-Being
(Robinson, 2005), 10 Simple Ways to
Beat Stress Forever (CICO, 2006)
and Vegetable Juices: Over 30
Fresh Ideas for Detox, Raw
Power, Health and Well-Being
(Lorenz Books, 2008).
WEB EXTRA!
For more on the
impact of stress
on your diet —
as well as how
to cope with
it — see the
online version
of this article
at experience
lifemag.com.
