your health
Instant calm to protect your heart and mind
We all know that stress doesn’t make us feel good, and too much of it can also be bad for your health. But sometimes it feels inevitable. In fact, the number one cause of stress is worrying about health – our own or that of a loved one – and, sadly, if you’re struggling with a health condition staying positive can be a challenge. However, while there are some things you can’t control, there are still lots of practical things you can do to ease your mind and, as an added bonus, help keep your heart healthy as well. Read on for science-backed tips to stay calm and feel better.
EAT A NUTRITIOUS DIET
We know eating well boosts our health and reduces our risk of disease, but your diet can also impact stress levels. Nutritionist Thalia Pellegrini explains: “Foods to avoid or keep to a minimum are processed foods, and refined carbohydrates and sugars, such as white bread, cakes and biscuits. These can spike blood sugar which can cause an increase in stress hormones. They can cause inflammation, which in turn can increase the risk of mood disorders such as anxiety and depression.
“Instead enjoy complex carbohydrates which are better for our blood sugar and may boost levels of the ‘happy hormone’ serotonin. Think sweet potatoes, potatoes, oats and brown rice.
“Include foods rich in Omega 3 (oily fish, nuts and seeds) a few times a week, they are essential for making hormones that regulate inflammation.” The Omega-3 in oily fish has also been shown to lower your risk of cardiovascular disease. “Add ground flaxseed and chia seeds to porridge or Greek yoghurt for breakfast. A Vitamin C-rich fruit on top may help lower levels of the stress hormone cortisol.”
PRIORITISE SLEEP
“The stage of sleep where we dream is called REM. This is when we process negative thoughts into narratives, helping to reduce stress,” explains Gin Lalli. “We turn our irrational, negative memories into objective, narrative memories. That’s why we say things like ‘sleep on it’. We have the most REM sleep just before we wake up, that’s why we often feel like we wake up from a dream.” REM sleep is typically a time when your heart gets a break too, with a lowered heart rate and blood pressure allowing your ticker to rest.
Gin recommends a good sleep routine, including sleeping and waking at regular times and winding down before bedtime. “In general, you should focus on the overall quality of your sleep.”
