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Stress relief

The pressure tends to pile on at this time of year, with so much to do in the lead up to December 25.

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If you’re starting to feel overwhelmed by stress, one thing you can do is make healthy food choices. Here are some options that can help keep you calm.

AvocadoIf things start to get on top of you, treat yourself to half an avocado. They’re a good source of monounsaturated fat, which helps lower blood pressure and also makes receptors in the brain more sensitive to serotonin. They also contain potassium, a well-known stress buster.

BeefBeef is a great source of zinc, iron and B vitamins, which are all good at stabilising your mood and helping you to cope with whatever life throws at you. Chose a lean cut and remove any fat.

oilkThere’s a good reason your grandma told you to drink warm milk before going to bed. The calcium in dairy products can help to calm muscles and keep blood pressure in check, while whey, the protein found in milk, can decrease anxiety. Warm drinks are also naturally soothing.

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oatmeal Carbohydrates that are rich in fibre, such as oatmeal, trigger a process that releases serotonin, the brain chemical that helps you to feel relaxed and better able to cope with the demands of life. Because oatmeal is digested slowly, the effect lasts longer.

SalmonProlonged stress can trigger the “fight or flight” response, sending adrenaline zinging through your body. Too much adrenaline can make you nervous, aggressive and irritable. Eating foods rich in omega-3 fatty acids helps to suppress the production of adrenaline and tatty fish, such as salmon, is a great source.

SpinachThis super healthy vegetable is rich in folate, a B vitamin, which helps to maintain normal levels of the mood-boosting brain chemical serotonin. It also contains magnesium, which assists in regulating blood sugar and reduces your risk of getting headaches and feeling anxious.

TeaNo wonder they’re always putting the kettle on for a cuppa in Coronation Street whenever anyone is upset. British researchers have found drinking tea may help to reduce stress levels by up to a quarter. It’s thought that this is due not only to substances tea contains, which counteract the stress hormone cortisol, but that the very act of making a brew is calming and relaxing.

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WalnutsStudies show walnuts can blunt the effects of stress on your body. That’s because they contain omega-3 essential fatty acids, which work against adrenaline. They can also help lower your blood pressure, which tends to skyrocket thanks to stress.

HEALTH WATCH

  • Waiting three minutes to clamp a newborn’s umbilical cord could improve their iron levels when they’re older. Swedish researchers says delaying clamping should be standard care after an uncomplicated delivery, as it may reduce one in every 20 cases of iron deficiency.

  • British scientists have developed a test that can check which embryos are most likely to result in healthy babies during IVF treatment. The test, which is carried out on five-day-old embryos, looks for the healthiest ones and is expected to increase the chances of getting pregnant and slash miscarriage rates among women who are having fertility treatment.

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