What you eat has a direct effect on your energy, thoughts, feelings, IQ and memory, and can directly influence your stress levels. Below are 3 principal dietary suggestions that can significantly help to improve your mood and increase your ability to cope with stressful situations.

Maintaining energy levels

Most people suffering from stress have either low or very erratic energy levels, leading to irritability, tearfulness, difficulty concentrating and problems in handling stressful situations.

For information on how to maintain constant energy levels please click here.

Protein

Sufficient protein consumption is essential for maintenance of the neurotransmitters in your brain.

These neurotransmitters include:

Serotonin		Helps to improve mood
Tyrosine		Improves mental and physical performance, especially under stress
Noradrenalin, Adrenalin & Dopamine		Make you feel good, stimulate and motivate you and help you to deal with stress
GABA		Counteracts the stimulating neurotransmitters to relax and calm you down after stress
Melatonin		Helps regulate sleep patterns

For a table of foods that are high in protein, please click here.

Nutrients and supplements

Nutrients and supplements are also vital in sustaining balanced moods, concentration, attention, memory and general mental and physical health.

Did you know?......

• Calcium and magnesium are natural tranquilisers
• Vitamin C reduces symptoms of depression and schizophrenia
• Vitamin B3 improves memory and prevents psychosis
• Vitamin B5 improves memory
• Vitamins B6, B12, folic acid - with niacin - prevent depression, relieve stress, maintain a healthy nervous system and prevent dementia
• Vitamin B1 relieves mental and physical tiredness, improves attention span and concentration, increases reaction times and energy
• Zinc is critical for mental health. Deficiency has been associated with schizophrenia, depression, anxiety, anorexia, delinquency, hyperactivity and autism

For a table of vital nutrients, symptoms of their deficiency and suggested food sources please click here.

You may also like to try one of the following:

• Reflexology or Reiki - 2 relaxing ways of de-stressing, whilst rebalancing all the body's systems.

• Yoga - find a yoga school or teacher near you.

• Bach's Flower Remedies - natural essences to help you calm down and re-balance (note these remedies are preserved in alcohol)

• For those of you suffering from IBS symptoms I would highly recommend keeping a food diary for a week or so to see if any foods, such as wheat and dairy products, affect the condition

If you feel that your stress levels, depression, anxiety or addiction are very severe, you should seek professional help, counselling or contact:

• Samaritans

• Eating Disorders Association

• Alcoholics Anonymous

• Narcotics Anonymous