The Nutritionist Who Says Stress Busting Starts On Your Plate

It’s all too easy to whip through life in constant stress mode – especially in a city like London! Yet that stress could be doing a great deal of harm to your health. Thankfully, and with a few dietary and lifestyle tweaks, you can start to restore the calm. Leading Nutritionist, Angelique Panagos, explains the basic impacts of stress and 8 simple steps to combat it – starting with your plate.

Stress equals life in acute situations! In prehistoric times, stress mostly came in the form of threats to our survival. Our bodies evolved to cope through a ‘fight-or-flight’ response, preparing the body for immediate activity. This is short-lived: you either run or fight for your life. Today, though not faced with the same danger, our bodies go through the same physiological changes when stressed.

The message of stress hormones (adrenaline and cortisol) overrides any other functions and changes the way our body works. That is how stress is supposed to work – it’s a positive action! However, its long-terms effects are deeply negative.

Digestion, hormone secretion and self-repair are all affected, leaving you with nutrient deficiencies at a time when you should be doubling those nutrients! Stress also affects your decision-making, resulting in poor food choices, increased stimulants and less rest.

So… how do we tackle those comfort food cravings…

When stressed, it’s unsurprising that you’re making poor food choices: your body is craving a quick fix of energy from comfort foods. Returning to fight-or-flight, this is the short-term solution to help you run.

When such cravings hit, turn to snacks and meals rich in magnesium and chromium. Great examples include almonds and apricots, an apple with nut butter, chicken dipped in pesto (this one takes advance planning!), or a green superfood smoothie.

If you can’t stop snacking…

Remember thirst is commonly mistaken for hunger and keep water handy. And as for the snacks, focus on protein!

Natural bio-yoghurt or cottage cheese with a handful of seeds or nuts and berries (adding a sprinkle of oats to boost fibre) is a great option. I recommend Punch Foods Mega Omega to my clients; they come in handy containers that can fit in a bag while out and about. Soup is also a great source of nutrients and simple to make (or try Seeds of Change or New Covent Garden’s carton soups).

If it’s the reverse and you’re struggling to eat, supplement with smoothies – liquid minerals! Try my pink protein smoothie.

Finally, here’s your 8 point stress-busting master-plan!

1. Eliminate the foods that add more stress: this means restricting your intake of refined sugars and starches, caffeine, alcohol and known allergic foods.

2. Introduce more nutrient-dense produce: including whole-grains, fruits, vegetables, legumes, nuts, essential fats and quality proteins.

3. Eat regularly: remembering to focus on the protein and magnesium-rich foods already mentioned.

4. Always eat in a relaxed environment: I know its not always possible but try and avoid eating ‘on the run’.

5. Practise diaphragmatic breathing: allow your breath to fill your belly like a balloon, without raising the chest (place your hand on your chest while you breathe – it should remain completely still). Breathe only through your nose, in for the count of four and out for the count of seven. Try this ten times twice a day or whenever you’re anxious.

6. Support sleep: use the above breathing technique and avoid refined carbohydrates, alcohol and stimulants. If you’re still struggling, sip a glass of almond milk or strong camomile tea half an hour before bed.

7. Get a daily breath of fresh air: take your dog for a walk, get off the bus a stop early or just step outside for a few minutes.

8. Finally, get your daily prescription of laughter: it’s free after all!

Angelique Panagos Dip ION, FdSc, mBANT, CNHC, is a leading Nutritionist in London, thought-provoking speaker and food lover. She specialises in the management of stress, hormone balancing, pregnancy, fertility, digestive health and weight. Her philosophy is that food is healing and nourishing, affecting each cell in our body – impacting our lives, bodies, emotions, and even our thoughts. Her approach works to make people feel their best in a supportive yet inspiring way.

www.angeliquepanagos.com