Functional nutritionist, author and keto expert, Pauline Cox MSc, shares how the right foods, and eating a keto diet, can help you build a healthy brain and nervous system to stave off the negative effects of stress…
Words: Pauline Cox | Images: Shutterstock
Stress is unavoidable. Indeed, it’s become synonymous with busy, modern lives. But your body is designed to become increasingly resilient in times of stress. You can strengthen your defences to stress by giving yourself the nutritional and lifestyle tools to build a robust nervous system, so you’re able to better adapt to stress and to reduce its negative effects.
Prioritise protein
To function at its best, your brain and nervous system need protein. It provides the amino acids needed to generate feel-good hormones, serotonin and dopamine. When brain hormones become imbalanced or low, mood disorders may result. Prioritising protein helps build stress-relieving brain hormones. Eat lean meat, fish, eggs, yoghurt, chickpeas, lentils and almonds.
Vital vitamins
If you are stressed, your energy levels can take a nose-dive. An important group of vitamins for supporting energy production and mental wellbeing are the B vitamins, in particular B6, which generates GABA, a mood-calming neurotransmitter. Get it from feta cheese, fish, organ meats and chickpeas. Nutritional yeast is another easy B vitamin booster. Add a sprinkle to salads, soups, scrambled eggs or bolognaise. Vitamin C, E and D are also key vitamins for a robust nervous system.
Healthy fats
The brain needs healthy fats to function optimally, especially anti-inflammatory fats, which help to prevent depression and low mood. Omega-3 fatty acids, found in oily fish, are great for this. Olive oil is another healthy fat, linked to lower risk of dementia.
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Think zinc
You need this trace mineral for a healthy immune system, healing, skin health and mental wellbeing, and you can become deficient in it. Boost zinc levels by increasing your consumption of meat, seafood and seeds, such as pumpkin seeds.
Magical magnesium
Magnesium is a must for calming the nervous system. It’s Mother Nature’s tranquilliser, helping you to feel relaxed and at ease. Low levels of magnesium can lead to anxiety and insomnia, so ensuring your diet is packed with magnesium-rich foods is key to eating to beat stress. Salmon, pumpkin seeds, basil, sesame seeds, Brazil nuts and cacao powder are all good sources of magnesium.
For more information on eating for health, happiness and hormones, follow Pauline at instagram.com/paulinejcox. Check out sowandarrow.com for a range of high-quality supplements and low-carb speciality products.
