HEALTH & BEAUTY
Physical & Nutritional Therapy adults, children & athletes Some simple steps to “go with the FLOW”: •
FEELING of being overwhelmed or panicky is the signal to step away from what you are doing, take a few deep breaths and give yourself 10 to 15 minutes to go outside, leaf through a magazine or just stare into space
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LEARN to breathe, deep abdominal breathing reoxygenates the body, which slows the heartbeat and stabilizes blood pressure
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OBSERVE the silence - don’t be a slave to Facebook, emails, text messages and the phone. Set aside a regular time-slot each day when you want to deal with them, and stick to it
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WATCH what you eat and when you eat. Eat complex carbohydrates (starches), such as whole-grain products, vegetables (sweet potatoes are a great choice) and beans. Complex carbs contain fibre, which helps slow blood sugar level changes and reduce negative effects on mood
In addition, you can use some of these great foods to boost your mood, help anxiety and stress, which can be the major cause of serious pain and illnesses. Your brain needs fats to function so we need to feed it the right type of fats, you don’t want to shortchange it so go for good fat sources such as avocados, a wide range of seeds and virgin olive oil. Sweet potatoes – an excellent complex carbohydrate with a high level of tryptophan, an essential amino acid, that converts into serotonin – the feel good hormone of the brain. They are also high in beta-carotene, which boosts immunity when stress is high and fibre, which helps stabilize surges in blood sugar caused by acute stress.
Asparagus - contains high levels of vitamin B6 and folic acid, both of which help boost levels of dopamine, a substance that acts as a natural relaxant on the brain. Both these vitamins are crucial in healthy immune and nervous system functioning. Nuts – particularly walnuts and almonds are rich in omega-3 fatty acids that naturally decrease the stress hormones cortisol, which is secreted in our bodies when we are under stress, and adrenaline, which stimulates heart rate, and dilates blood vessels and air passages. Nuts are also high in vitamin B, which supplies the body with serotonin producing carbohydrates. They are also an excellent source of protein, which stabilizes blood sugar. Yoghurt is high in calcium and magnesium, minerals that help relax muscles and lower blood pressure, look for “live yoghurt” that are rich in good bacteria (acidophilus), to help stabilize and soother nervous digestive systems resulting from stress. Low sugar breakfast cereals are packed with fibre, B-vitamins and magnesium, all of which lower blood pressure, nourish nerves, brain and adrenal glands and stabilize mood by providing a surge of serotonin. If you’d like to get in touch or learn more about anything outlined in this article, please feel free to contact me at my website www.delglynclinic.co.uk or my email address nicoladelglyn@gmail.com
See you all next month!
Black beans - full of magnesium and other minerals that promote muscle relaxation and lower blood pressure. Having low magnesium levels may result in headaches and cramps and can aggravate an already anxious state. They are also rick in fibre and protein, which stabilize blood sugar.
Nicola Delglyn Fellow Ostm, Lic TMS, MFHT t: 07775 517447
Dr Nikki Delglyn Ostm