The Oxford Dictionary defines stress as “A state of mental or emotional strain or tension resulting from adverse or demanding circumstances.”

Let’s be honest, stress is like an unwanted guest at a party; it turns up when not invited and can hang around for too long. The sad thing is that stress can be found everywhere as everyone perceives stress differently. What may seem OK to one person can send someone else into a tailspin and while we need to be mindful of this, we also need to arm ourselves with the right tools to fight the battle.

So, how do we deal with this unwanted guest? Let’s look at both our lifestyle and food choices.


  • Including or introducing exercise into your daily routine will release good endorphins into the body. Note: We like these!
  • Try your hand at Yoga &/or meditation as this will help to quieten your mind and a great opportunity to zone out.
  • Learn to breathe – inhale for 4 secs, hold for 7 secs and exhale for 8 secs, this will help release tension and will clear your mind at the same time.
  • Learning to let go; stop overthinking everything and leave your problems at the front door, they are not welcome into your sanctuary called home.
  • Re-evaluate your professional life – is this the right job for you or is it the right time for this job?
  • Catch up with your friends for a laugh, heaven knows we all feel great after a good belly laugh.


  • Stress loves Vitamin B, in fact, it loves it so much it depletes our stores. The best way to replenish our stores is to eat foods that naturally contain vitamin B, this includes; cashews, hazelnuts, sunflower seeds, peanuts, walnuts, pistachios, and almonds plus lamb, chicken & turkey.
  • Fish such as salmon, mackerel & tuna are high in vitamin B so swap a meat meal with a fish one once or twice a week to support your central nervous system.
  • Don’t forget to eat at least one cup of vegetables a day, in fact, you could eat more than one if you wanted to as they do more good than harm to your body.
  • Fruit such as berries, these tiny bundles of joy contain antioxidants and help the body fight off the stress-related free radicals.
  • Dark chocolate – Woohoo…finally we’re talking my language! Dark chocolate contains antioxidants that help lower your blood pressure. By no means am I saying you can eat this with every meal but there is nothing wrong with a small amount of good quality dark chocolate every now and then.

I wouldn’t be a good nutritionist if I didn’t mention this…DO NOT reach for sugary or processed foods as you’ll over feel worse once the sugar high wears off. The same goes for alcohol; while you may feel ‘happy’ after a few bubbles the next day you won’t feel the buzz so reduce or avoid alcohol during times of stress.

It’s inevitable that everyone will suffer from stress at least once in their lives so it’s important to look after not only ourselves but our loved ones too. For more information on how the right food choices and supplements can help support your stress levels, contact me at


Much love


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