Kent Sport health and fitness instructor Sarah Black shares some advice about having a healthy body, healthy mind, healthy results and asks, why is nutrition so important?
When we suffer from stress, lack of energy, poor health; this is usually a sign that we are lacking in vital nutritional requirements. Healthy immunity depends on our nutrition and our concentration also depends on the quality of the choices in our diet. Often we spend time searching for solutions to stress in all the wrong areas, spending valuable time trialling fads and various suggestions given from unreliable sources. More often than not the answer is as simple as – eat right!
What should we eat then to combat stress?
Carbohydrates – Provide energy that supplies the mind, keeping it fully functional and serotonin chemicals are then secreted, (the same substance regulated with anti depressants). Stress can raise your blood pressure, so avoid reaching for the sugary doughnuts and instead a starchy carb will have more positive effects on your mood. Quinoa, cous cous, oats, wholemeal, vegetable and fruit are viable sources.
Omega 3 fatty acids – These provide an anti inflammatory effect which counteract the negative symptoms of stress. Foods such as oily fish, salmon, mackerel and tuna are all good sources.
Berries – the phytonutrients and antioxidants found in berries play a key role in the fight against free radicals improving our immunity system. Blueberries, blackberries, raspberries are all great fruits that will reduce signs of stress by providing vital vitamins.
Pistachios – these nuts have heart health benefits; such as lowering heart rate and blood pressure. Often we have a desire to fidget in stressful times and the rhythm of activity such as cracking shells of nuts, knitting or hand exercises can focus the mind and seduce a calming state.
Dark Chocolate – Yes, chocolate really is good! Antioxidants in cocoa have the power to trigger the blood vessel walls to relax, reduce blood pressure and improve circulation. It also has a natural substance which creates a sense of euphoria. Choose 70% cocoa or above and I’d suggest a few squares, as a whole bar of chocolate may result in negative effects, such as weight gain.
Milk – fortified milk contains vitamin D, boosting happiness. If you can’t get out in the summer sun then choose fortified milk, cereals, egg yolks to reduce panic and supply yourself with the vitamin to boost joy.
Green leafy vegetables – Spinach, kale, broccoli and dark vegetables contain folate which produces a chemical released in the brain called dopamine which induces a sense of calm.
Magnesium – reducing irritability and fatigue this powerful mineral is a necessity to include daily in your nutrition. Found in green leafy vegetables, nuts, fish, yogurt, seeds.
The above foods are recommended to ensure you take care of your mind and body during this critical time in your studies and the demands in life that we face on a daily basis.
Give yourself the care and nourishment that will reduce the effects of stress and aid you to achieve maximum benefits and enrich your wellbeing.
Kent Sport offer nutritional consultations, as well as Stamp Out Stress and other activities that can assist you in your road to a healthy, energetic and assertive wellbeing! To stay up to date with Kent Sport news, Like us on Facebook and follow us on Twitter UniKentSports.