Eat to feel BETTER

There’s growing evidence that what happens in our gut affects our brain, so eating the right foods may significantly affect how we manage stress. ‘We all have a major nerve (the vagus) that is a highway between the gut and the brain, and sends signals in both directions,’ says Sophie Claessens, who is a mental health dietitian from the British Dietetic Association. ◆ ADD OMEGA 3s EITHER AS A SUPPLEMENT OR EAT WALNUTS, SALMON AND FLAX SEEDS – in a US study, medical students given omega-3 supplements had lower levels of stress and symptoms of anxiety. ◆ EAT PLENTY OF WHOLEGRAINS, NUTS, SEEDS, FRUIT AND VEGETABLES. Variety and fibre seem to be the key to keeping the good bugs in your gut fed so they send the right signals to the brain. Recent research suggested that high-fibre foods may be particularly helpful in reducing symptoms of stress. ◆ KEFIR, KOMBUCHA, PLAIN YOGURT AND OTHER FERMENTED FOODS contain probiotics, which have been shown in studies to help combat anxiety. ◆ WATCH YOUR INTAKE OF CAFFEINATED DRINKS – they’ll give you an instant boost, but drinking more than 400mg a day (about four cups of coffee or eight of tea) may increase anxiety and cause palpitations. One US study found that it can even reduce blood flow to the brain. ◆ GO EASY ON THE SWEET STUFF – it may be what you crave when you’re stressed, but it can lead to spikes and dips in blood sugar, which wreak havoc on your energy levels.