Include chamomile, skullcap and peppermint teas in your diet, which support the nervous system and help to reduce stress and hence cortisol production.
Foods to avoid:
Excessive caffeine activates the sympathetic nervous system and drains the body of B vitamins, making you feel nervous and jumpy. Try to restrict this to less than three cups a day, and not after 6pm. Some people are not genetically sensitive to caffeine, while others are. This can be seen in your genetic profiling.
Chemical additives in food upset the neurological and hormonal and chemical functioning of your body, so try to consume single-ingredient foods, i.e. those that are recognisable as what they should be and have not been processed and added to. Remember to always read the ingredients on the packaging.
Alcohol is a mood depressor that can trigger hypoglycaemic symptoms and lead to feelings of anxiety. It is also a cellular toxin, especially to liver cells. Moderate amounts of alcohol have been shown to be of benefit and have a protective effect. Excess alcohol can inhibit the liver’s ability to mobilise free fatty acids and so prevent fat loss. The liver is also our most powerful detoxifying organ, so if it is being inhibited, other toxins will build up in our system, causing further metabolic and hormonal upset, as well as build-up of certain medical drugs to a toxic level. Your sensitivity to alcohol, again, can be shown in your genetic profile.
Excess sugar causes hyperglycaemia and anxiety and can make you feel restless, tired and depressed. It also robs the body of B vitamins. Sugar is highly toxic and is rapidly eliminated from the circulation because it is highly reactive and toxic to cells and the components of your body. Prolonged high levels of blood sugar interact with the amino acids in your proteins to form ‘Advanced End Glycation Products’, which then act as free radicals, causing damage to the rest of the cells of the body, and to collagen and elastin that make up the intracellular structure. Our bodies require sugar for metabolism, however, it is also toxic at high levels. Consumption of low GI carbs is therefore important. This allows a slow and steady release of glucose, which can be metabolised effectively without it peeking into toxic levels.
Excess table salt (more than five grams per day or one teaspoon) can cause a sodium/potassium imbalance. The mineral potassium is important for the normal function of the nervous system, the heart, and the stability of the cell membranes of all the cells of the body.
Processed, refined junk foods deplete the body of nutrients, especially B vitamins and minerals, which are important for a properly functioning nervous system. They also contain hormones, preservatives and other chemicals that interfere with the normal and healthy functioning of our bodies. Usually they contain very high levels of sugar. Aim to have single-ingredient foods in their basic form and avoid processed foods.
Be sure to exercise regularly, but not before bedtime.
Reduce stress through meditation, mindfulness and reading.
Avoid high calories in the form of sugars and high GI carbohydrates in late-night meals.
If you are hungry late at night, some nuts, cherries or a slice of chicken breast meat will help stave off the hunger and help you get a good night’s sleep.
Avoid looking at blue light last thing at night (this includes devices such as the television and other electronic devices, including electronic books) as this mimics daylight and can interfere with sleep.
OESTROGEN
Oestrogen balancing recommendations
Foods to eat:
Foods high in B vitamins (especially B6, also known as pyridoxine). These foods aid in reducing the symptoms of premenstrual syndrome (PMS) such as water retention, irritability and fatigue. PMS can also cause symptoms such as confusion and muscle pains and worsen the symptoms of any pre-existing anaemia and deterioration of vision. Include foods such as tuna, turkey and chicken breast, grass-fed beef, lentils, pinto beans, oats, rye, wheat germ, spinach, avocados, millet, carrots and pistachio nuts in your diet.
Foods high in fibre, such as beans, chickpeas, spelt, millet, dried peas, flax seed, brown rice, barley, oat bran, wild brown and black rice and oats. The fibre in these foods will help to eliminate toxins from the body. There are two types of fibre in our diet:
1 Soluble fibre (found in plant cells), which includes pectins, gum and mucilage. Its role is to lower levels of LDL (low density lipoprotein) cholesterol, which is generally known to be the ‘bad boy’ cholesterol. This can also help with constipation. Examples of foods rich in this type of fibre include fruits and vegetables, beans, peas and lentils.
2 Insoluble fibre (which makes up the structural parts of the plant cell walls). This includes cellulose, hemicellulose and lignin. Its role is to add bulk to the faeces. This helps prevent constipation, piles and diverticular disease. Examples of foods rich in this type of fibre include unrefined wheat bran, corn bran, rice bran, the skins of fruit and vegetables, wholegrain foods, nuts and seeds. There is also good evidence that a healthy combination of both types of fibres helps reduce the risk of heart and bowel diseases, including cancer. It is recommended that adults should consume twenty-five to thirty grams of fibre daily.
Resistant starch is the starch that is resistant to digestion in the small bowel and so it passes to the large bowel, where the bacteria ferment and change it to short-chain fatty acids, which also help lower cholesterol and reduce bowel cancer. It is found in unprocessed grains and cereals, potatoes, lentils and unripe bananas. Fermented vegetables, such as sauerkraut provide us with high levels of these short-chain fatty acids and so provide a health benefit.
Include fresh raw, organic fruits and vegetables for their vitamin, mineral and enzyme content. These tend to go off quickly because of the presence of enzymes. Non-organic fruits and vegetables may have a much longer shelf life, but may not provide us with the same levels of useable vitamins and minerals.
Be sure to use unrefined, cold-pressed oils that contain omega-3 and omega-6 essential fatty acids. The ratio of these should be 1:1 in order to get the best health benefits. High levels of omega-6, as found in the modern diet, can lead to inflammation in the body. Most vegetable oils are high in omega-6, which can cause inflammation. Flaxseed and fish oils are richer in omega-3 oils. Omega-3 is also high in grass-fed meats as it is in chia seeds. Higher ratios of omega-3 and omega-6 have been shown to be protective against diseases such as heart disease, type 2 diabetes, obesity, metabolic syndrome, IBS and inflammatory bowel disease, macular degeneration, inflammatory arthritis, asthma, cancer, psychiatric disorders and autoimmune disease. There is evidence that a high omega-6:omega-3 ratio is detrimental to certain genetic variations that can increase risk of atherosclerosis (a disease in which plaque builds up in the arteries) and heart disease.
Vitamin E is a potent antioxidant that reduces free radical damage and slows down the environmental ageing process. It helps to reduce cholesterol levels (thereby protecting against heart disease), helps repair damaged skin by speeding up cellular regeneration (thereby acting as a natural anti-ageing nutrient) and also helps protect against cigarette smoke and ultraviolet- induced free radical damage (thereby protecting against skin and other cancers). When combined with vitamin C it helps to reduce inflammation (thereby helpful in the treatment of sunburn, acne, eczema and the treatment of healing scars); it also helps thicken hair and reduces dryness and scaling of the scalp; it helps to balance hormones and maintain weight, and improves circulation. It may also help to relieve breast tenderness and ease the symptoms of PMS. When combined with vitamin C, beta-carotene and zinc, vitamin E helps to protect against and improves macular degeneration. It helps protect against age-related dementia and also Alzheimer’s disease. Research has shown that it may help reduce cancer and improve the effects of treating cancer through its powerful antioxidant effect. Vitamin E can improve post-exercise recovery and improve endurance and muscle strength. It also helps to reduce bruising in the elderly