Recipe

IMPROVING STRESS FROM WITHIN

Nutritionist, hair loss consultant and bio-energetics practitioner Simone Thomas presents a special recipe to help target the signs of stress and anxiety

We all lead stressful lives, and everyone hits the panic button every now and then. The pandemic of course hasn’t helped with stats from the Mental Health Foundation indicating 62% of adults in the UK have felt anxious or worried. But according to nutritionist Simone Thomas, when we are suffering from low mood, stress or anxiety, we need to look at four key pillars of wellness: sleep, water, exercise and nutrition. Focusing specifically on nutrition, she says, “The foods you choose to eat will have a huge impact on how you feel. There is a clear connection between your gut health and your mental wellbeing. Most people will be familiar with the phrase ‘gut feeling’, which is where your gut tells you what the right decision is or recognises if you are nervous. Those feelings are the power of the gut. You get those queasy stomach feelings because your gut carries responses directly to and from the brain. This is why it is often referred to as the second brain.

The gut houses the enteric nervous system (ENS) which contains more nerve cells than even your spinal cord, Simone explains, “With such a large nervous system there, it’s not surprising then that when we’re stressed and run-down, we get an upset stomach.” As well as reacting to your mood, Simone notes that your gut can affect your mood too! “Your gut contains 95% of your serotonin, your natural ‘happy’ neurotransmitter. This means that if your gut is unhealthy, out of balance, or inflamed, then it can’t produce serotonin. As a result, your mood will plummet and it may also impact your sleep cycles,” she explains.

Focusing on your diet

“For those wanting a natural path to help with anxiety and stress, I always recommend that you cut out caffeine, alcohol and excess sugar which may act as a trigger,” Simone advises, explaining that foods to increase daily into your diet include pumpkin seeds, natural yogurts, lots of fresh fruit and vegetables, brown rice, oats and wholemeal pasta. Starting your day with a healthy breakfast is key to how your mood will play out, says Simone. “My breakfast routine is a 6am hot water and lemon (to flush out all the toxins that have built up over night and restore my pH levels). Then I have breakfast (such as a Blueberry Smoothie Bowl) and a daily probiotic to help lift my mood as well as improve my overall gut health. Other vitamins and minerals you can take to boost your mood are: vitamin B1, B6 and B12, vitamin C, D and E, folic acid, calcium, zinc, magnesium and chromium.”

Of course, although eating a healthy diet may help with low mood, stress and anxiety, it’s important to seek help if you are struggling with your mental health. You can call the NHS or get in touch with a mental health charity such as Mind or a free listening service such as Samaritans.

Chia seeds

Source of omega-3 fatty acids, fibre, antioxidants, iron, and calcium

Blueberry Smoothie Bowl

If you suffer from anxiety or stress, Simone says, “A mood boosting go-to recipe for me is my Blueberry Smoothie Bowl (or you can use any berry, like strawberries or raspberries). I like blueberries because they contain high level of antioxidants, known to be beneficial for brain health and for reducing oxidative stress. Always go for organic fruit, as chemicals on fruit and vegetables may cause gut imbalances which can have a negative effect on your mood.”

Blueberries

Full of vitamin C, which our bodies crave when we are stressed, to help protect and repair your cells

Natural coconut yogurt

Great for feeding gut bacteria to restore and balance your gut and mood

Ingredients (serves 1)

• 200g frozen blueberries • 200g natural coconut yoghurt • 1tsp maple syrup • ½tsp vanilla extract • Organic seaweed or 2 Simone Thomas Wellness Super Greens Powder Capsules

Method

1. Put the blueberries, coconut yoghurt, maple syrup and vanilla extract into a blender. 2. Empty the Simone Thomas Wellness Super Green capsules or place the organic seaweed into the blender and blitz all the ingredients until completely smooth. 3. Spoon into a serving bowl, top with your favourite super ingredients such as cacao nibs or chia seeds and enjoy.

Additional recipes that can help promote healthy hair, skin, health and wellbeing, as well as the Simone Thomas Award Winning Wellness Plans, can be found online – Simone Thomas Wellness NutriHome. Use code BEAUTY20 for 20% off your first purchase.

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