I’m thrilled to introduce you to Lucy. Lucy is a Nutritional Therapist, holistic chef and recipe developer based in West Sussex. She also organises and hosts personalised wellness retreats for small groups in exclusive locations. Lucy has kindly written the following; looking at the benefits of good nutrition and how it can alleviate Stress.

Gut health is fundamental when it comes to our mental health and vice versa. To be able to absorb key nutrients, we need to make sure that our body isn’t under stress. When we are stressed or anxious our digestive system doesn’t function properly, and this can have a huge impact on our nutrient absorption.

Not only do we need to improve our nutrition intake to keep our gut healthy, we also need to combat our stress triggers, studies are now revealing that having a healthy microbiome can help reduce stress and improve our mental health.

Here are some tips to get you started..

1. SLEEP– yes, you knew that was coming!Our gut is often referred to as our ‘second brain’ because our micro biome is home to millions of neurons. Emerging research indicates that when circadian rhythms are disrupted (due to lack of sleep) the health and functioning of the microbiome suffers. I know how tempting it can be to come home from work, have dinner and unwind to your favourite tv programmes – you have every right to do so! But the temptation is always there to squeeze in that extra episode and probably pay for it the next day! So, my tip to improve your sleep routine would be to enjoy up to two hours of television, then head to bed earlier than usual and dive in to a new book (for me it’s usually a cookbook) or listen to that podcast you haven’t got around to yet. This routine will help you relax and prepare you mentally for a good night’s sleep.
2. Stimulants– Excess caffeine can leave you feeling anxious and depressed, disrupt your sleep pattern, or give you withdrawal symptoms if you stop consuming it suddenly. Try to manage your caffeine intake by having one coffee/ caffeinated tea in the morning and then swapping them for a herbal tea throughout the day. Tip – Pukka have a range of delicious caffeine-free herbal teas, my personal favourite is the Detox tea!
3. Reduce refined sugar intake-one of the biggest microbiome disrupters is a diet full of sugary, processed foods. Reason being; bad bacteria flourishes in a diet which is high in sugar. So, next time you have a sugar craving I strongly recommended having a bowl of natural yoghurt with fruit, cinnamon and a drizzle of honey. Cinnamon balances our blood glucose levels and therefore helps to reduce sugar cravings. You probably won’t feel like it at the time but give it a go, not only will it satisfy your craving, but yoghurt and fruit are great for your gut!
4. Feed your gut…FIBRE!The gut plays a significant role when it comes to our mental health. When we are stressed or anxious our digestion can either slow down or speed up, that’s why feeling stressed can quickly unsettle your stomach. To support your gut, make sure you incorporate plenty of fibre in your diet, fibre provides the perfect nutrition for probiotics (beneficial bacteria) to thrive in your gut. High fibre foods include: broccoli, sweet potatoes, apple, bananas, onions, pears, blueberries, carrots, lentils and beans.
5. GOOD Fat– Your brain and gut need fatty acids (omega-3 and -6) to reduce inflammation caused by stress and to function properly, so it’s important we eat the right ones. Healthy fats are found in: oily fish, poultry, nuts (especially walnuts and almonds), olive oil, seeds (such as sunflower and pumpkin) and avocados.
6. EXERCISE, preferably outdoors! You don’t need to be doing anything too strenuous, even going for a brisk walk for 30 minutes every day can have a significant impact on your gut and mental health. Get the blood pumping and soak up some much-needed vitamin D, your body will thank you for it!
7. Protein! Protein contains amino acids, which make up the chemicals your brain needs to regulate your thoughts and feelings. It also helps keep you feeling fuller for longer. Protein is in: lean meat, fish, eggs, legumes (peas, beans and lentils), nuts and seeds. Adding protein to your meals can help slow the absorption of carbohydrates in your blood and increase the release of dopamine and norepinephrine, which may improve your mood and energy for several hours after eating.
8. Vitamin D!Vitamin D plays a critical role in the brain’s early development, its ongoing maintenance as well as helping to sustain a healthy mood. Try and soak up whenever you have the chance, also getting some fresh air will do you wonders and help you sleep!

Here is a great recipe to get you on track…

Ingredients – Serves 1-2

1 banana

1 tbsp peanut butter

1 tsp vanilla essence

2 tsp cinnamon

1 cup porridge oats

1 cup milk of choice

2-3tbsp full fat natural yoghurt

Method

1. Mash the banana with a fork in a mixing bowl. Then add the vanilla essence and peanut butter and mix until smooth.
2. Add the oats, milk and yoghurt and mix until everything is incorporated
3. Then either divide the oats into small mason jars or leave in the mixing bowl, cover with clingfilm and leave overnight
4. Serve with granola, chia seeds, fruit etc.

For more info: www.livebetterlucy.com