Food that calms - nutrition for times of stress

Stressful times are not in short supply these days, whether internal or external, and nutrition has the power to weaken or strengthen us in those states. Under stress the body goes through physiological changes - an over-aroused nervous system and a heightened release of hormones - which draw on precious inner resources. To prevent deficiencies, it helps to add foods that support the body's faster recovery.

What to add to your plate

• Complex carbohydrates - whole grains such as brown rice and oats, which support the production of calming serotonin.
• B vitamins - aiding healthy mental function and a sense of calm. Found in whole grains and leafy vegetables.
• Calcium and magnesium - minerals that relax muscles and ease tension. In sesame, almonds, dark vegetables, avocado, bananas and legumes.
• Vitamin C - a strong antioxidant that helps under stress. In citrus and berries, kiwi, broccoli and peppers.
• Potassium-rich foods - avocado, banana, tomato, melon and sweet potato.

All the body's systems are connected, and ongoing imbalance is like a game of dominoes.

Alongside what you add, it helps to reduce processed foods, sugar, caffeine, alcohol and heavy proteins. And for anyone living with chronic stress, a gentle few-day cleanse based on juices and vegetables can also help - best done with tailored guidance.