Nutritional Management

Over the past 10 years, nutrition research and education have become a priority for many of us. we now recognise that a lack of nutritional knowledge and poor eating habits can contribute to poor fitness, low energy stores and the development of such lifestyle related diseases such as, heart disease, some types of cancer and obesity.

Being in good health means more than just not being ill. It is a positive state in which your body and mind are operating on full power so that you can face everything that life throws at you with energy and optimism. Of course there are bound to be times when, despite your best efforts, you do become ill or affected by stress and low moods. But if you have been doing all you can to nurture yourself, you are likely to bounce back more quickly. By adapting your diet, you can help your body fight off illness naturally.

Devising a healthy eating plan is not rocket science, it just means following a few simple guidelines and accepting that this will be for life, not just a few weeks or months. The simplest way to ensure that you are eating a nutritionally sound diet is to think of your food intake in terms of a plate containing different kinds of foods, such as starchy foods, fruit and vegetables and proteins and fats, in varying proportions.

Nutrients

Nutrients are life-sustaining substances found in food. they work together to supply the body with energy and structural materials, and to regulate growth, maintenance and repair of the body's tissues.

stress & nutrition

During periods of stress it's all too easy to forget about good nutrition. This makes matters worse. Stress increases our need for some vitamins and minerals so it's vital to eat foods that are rich in vitamins to compensate.

B Vitamins

When our nervous system works over time during stress it increases the need for B vitamins, though the digestive disturbances that are caused by being overstressed will reduce the absorption of these vitamins. This leaves us vulnerable to deficiency, causing the body to become even more stressed.

Magnesium

Magnesium is also lost, as a result of hormones being released. This leads to increased sensitivity to noise and overcrowding. People who are prone to stress have lower levels of magnesium in their blood to those who are relaxed.

Zinc & C vitamins

Stress represses the immune system, reducing our resistance to colds, infection and other diseases. Vitamin C and Zinc boost the immune system, our requirements for both is increased by stress.

Caffeine

Caffeine provides a quick boost but when taken in excess increases the production of stress hormones and can aggravate anxiety, restlessness and insomnia. Drinking more than 5 cups a day can also increase cholesterol levels in the blood.

Alcohol

Excessive intakes of alcohol deprive the body of vitamin and minerals.

foods to help you handle stress and what to avoid

Eating plenty of fruit and vegetables, especially citrus fruits, kiwi and red and green peppers, will help boost your immune system and vitamin C levels.

Shellfish, liver wheat germ, nuts, seeds, red meat and poultry are all rich in zinc.

Nuts, seeds, beans, pulses, brown rice and green leafy vegetables are all good sources of magnesium.

Foods rich in complex carbohydrates, such as wholemeal bread, wholegrain pasta and rice and potatoes encourage the brain to produce serotonin, which has a calming effect on moods.

Try to avoid sugary snacks and highly processed foods, which are low in nutrients, and can contribute to mood swings.

Long-term stress can lead to increased levels of cholesterol in the blood leading to the narrowing of the arteries, increasing the risk of heart disease and stroke. So cut back on fat particularly the saturated fats in animal fats.

For more information on any of the related topics please feel free to contact us.