After a long school year filled with in-class learning and extracurricular activities, a well-deserved summer break is the perfect time to rest your body and mind. When taking time for relaxation and stress reduction, we often consider the basics of restful sleep, slowing down with mindfulness practices such as breathing exercises or meditation and physical exercise. Taking a look at your diet to provide optimal nutrients and using stress-busting teas are also other important pieces of this puzzle.
The summer break can provide a wonderful opportunity to explore and optimise your nutritional routine, and it’s important to take some time to find what works for you and your family. Acknowledge what you are doing well, and assess if there are any areas that you would like to improve concerning your meal planning or daily eating habits. Having extra time off is useful for making any changes and putting beneficial habits into place before the next school year begins.
Although it can be challenging to maintain a regular schedule during the summer without the strict timeline of school, it’s important not to skip meals and to continue to pay attention to nutrition. Eating on a regular schedule, ideally every three to five hours, helps to balance blood sugar and reduce stress on the body. Including foods in your diet that reduce inflammation and contain nutrients that support relaxation in the body and mind is beneficial in supporting physical and mental health. Foods and beverages that can cause stress on the body should be avoided or minimised. They include caffeine, food with artificial sweeteners, and alcohol.
EAT YOUR VEGGIES!
Fresh vegetables and fruit are abundant during the summer months and play an important role in proper digestion, supporting our healthy gut bacteria, and balancing our mood. Studies have shown we can support our brain health and prevent mood disorders that can result from chronic stress by eating foods that are typically found in the Mediterranean diet. This eating style emphasizes the importance of whole foods and meals that are well balanced with a variety of lean meats, fish, green leafy vegetables, legumes, and nuts. Dietary fibre decreases inflammation throughout the body, including the brain, and there is considerable evidence that diets rich in dietary fibre may reduce the risk of depression, anxiety, and stress.
Food tip: Vegetables, fruits, lentils, beans, nuts, seeds, and whole grains are great sources of fibre and should be included in every meal.
MAGNESIUM & VITAMIN B6
Magnesium is one of our major essential minerals; it’s required at a level greater than 100 milligrams per day and involved in almost all major metabolic and biochemical processes in our bodies. Stress can increase magnesium loss, and a magnesium deficiency can predispose the body to stress, thus creating a vicious cycle of increased stress and low magnesium levels. Magnesium is involved in reactions regulating the body’s stress response at several levels, and adequate intake is important for optimal health.
Food tip: Magnesium occurs abundantly in whole foods, and foods particularly rich in magnesium include:
- Kelp and other seaweeds
- Almonds
- Cashews
- Pumpkin seeds
- Spinach
For a calming treat for dessert, aim for at least 70 percent dark chocolate to reduce added sugar and bump up your magnesium intake.
Vitamin B6, also known as pyridoxine, plays a role in enzymatic reactions that are associated with mood balance and has other stress-reducing properties that help our bodies manage the physiological consequences of stress hormone release. As both vitamin B6 and magnesium are known to influence these stress-response mechanisms, it has been hypothesised that they may work together to achieve an even greater calming effect!
Food tip: Foods high in vitamin B6 include animal protein such as beef, chicken, eggs and plant sources including whole grains, legumes, bananas, Brussels sprouts, cauliflower, nuts, and seeds.
OMEGA-3 FATTY ACIDS
Although fish can sometimes be a hard sell for little ones, the anti-inflammatory benefits when consumed regularly—including reducing anxiety—cannot be ignored. In general, the anxiety reduction caused by omega-3s is thought to occur via anti-inflammatory and neurochemical mechanisms that affect the brain.
Food tip: Adding more fish and seafood rich in omega-3s can have an impact on calming the mind. If fish and seafood are a no-go in your household, plant-based options include algae, sea vegetables, chia, and flax seeds. These seeds make a great addition to overnight oats or smoothies as a cool breakfast on a hot day.
CAFFEINE & ALCOHOL
Caffeine from coffee, energy drinks, sodas, chocolate, and black and green tea is known to bring on or worsen anxiety. Generally speaking, for those who can enjoy caffeine, a cup of coffee in the morning is likely not a problem, as most studies show that less than 100 mg of caffeine has little or no effect on anxiety. Having more than 400 mg, however, leads to a significant increase in anxiety due to overstimulation of brain regions that process threats and reduce our ability to manage stress.
Food tip: Trying decaffeinated coffee or switching to a caffeine-free alternative such as mushroom powder (e.g., reishi, lion’s mane, chaga, or cordyceps) or roasted dandelion and chicory root are options to manage your caffeine intake, especially during afternoon and evening hours to prevent sleep disruption. Keeping your alcohol intake to two or fewer standard drinks per week is also best for optimal health, including stress reduction and improved sleep.
RELAXING BOTANICALS
Delicious herbal teas are great alternatives to drinks with alcohol or artificial sweeteners, both of which can negatively impact our healthy gut bacteria and contribute to stress on the body; and as a bonus, they’re naturally caffeine-free. Nervine teas have relaxing properties that soothe the mind and reduce tension in the body.
Food tip: A mix of loose-leaf teas can be used depending on what flavours you enjoy. Great nervine options that are readily available in most grocery stores include lavender, chamomile, and lemon balm and can be served hot or as a cooling iced tea on a warm day.
