Reducing Stress

“If I could remember my name…”, the album title to David Crosby’s psychedelic 1971 longplayer.

Although never to this extreme, I find it can be frustrating to forget the name of an aquaintance.

We all require our memory to help us recall the information we pick up on our way, so what can we do to improve our memory naturally, through ‘good food’?

Ginko Bilba & Ginseng – In a BBC article titled, “Herbal Remedies Boost Brain Power,” a scientist stated that, “A combination of (these) two ancient herbal remedies can dramatically boost brain power and may have many applications in medicine.”

Ginger – Ginger has long been used as a remedy for stomach distress, as it relieves inflammation, nausea, vomiting and pain, and it increases circulation. Ginger can also cleanse the colon. Ginger also remedies hot flashes, morning sickness and motion sickness. 1 cup per day of ginger tea is recommended.

Olive Oil – One of the best foods for improving memory. It is high in omega 3 and 6 fatty acids and is also polyunsaturated. The suggested dose is 1/4 cup of extra virgin olive oil mixed with lemon juice (extracted from 1/2 lemon.) The mixture should be taken daily, just before sleeping.

Folate and B Vitamins- To improve memory, consume plenty of foods loaded with B vitamins. Patients with a deficiency in B vitamins and folate demonstrated forgetfulness, memory loss, confusion, dementia and depression.

Honey – Studies show that consuming raw honey can improve memory. It also calms nerves and relieves anxiety, thereby promoting relaxation and rest. One to two teaspoons per day is recommended.

Rosemary – Rosemary acts as a decongestant and astringent. It is good for digestion and circulation problems, and it relaxes the stomach. Rosemary isn’t just an excellent herb for cooking; it can also relieve headaches and menstrual cramps, and it regulates blood pressure.

Dehydration drains us of energy and makes us feel tired. Staying well hydrated helps our concentration, memory and metabolism (it also helps to curb hunger).

The UK Food Standards Agency recommends that “in a moderate climate, such as the UK, we need to drink at least six to eight glasses of water to prevent dehydration. In hotter climates your body will need more fluids. This means approximately 2.5 litres a day for the average person.”

Remember that alcohol and coffee act as diuretics, making us more dehydrated (these drinks do not count as part of your ‘8 a day’!)

To increase our intake of water today and help reduce stress, we could:

1) Start the day with a warm glass of water with a squeeze of lemon. This also helps our digestion system

2) Keep a large glass of water or a water bottle on the go at all times – on your desk, by your computor or on the kitchen table if you’re at home

3) Even better, fill a large bottle of water (typically holding 32 fliud ounces) first thing in the morning. Aim to refill around lunchtime, and to drink two full bottles each day.

3) Have a glass of water with our coffee (at home or in a cafe)

4) Have a large glass of water before each meal

5) Eat plenty of fruit and vegetables – naturally high in water (an orange is 87% water; a tomato 97% water)

6) Drink water before, during and after exercise, especially in warm weather

7) Keep a bottle of water in your car when the weather is mild.

What we eat and drink affects our weight and general health, both of which affect our day-to-day stress levels.

A positive diet helps prevent us getting ill with colds, coughs and sicknesses. It helps us feel more energised, alert and motivated. It helps us become more active, sleep better and look and feel well.

This topic isn’t about cutting out certain foods completely or dieting, but, perhaps, about recognising what ‘eating skills’ help us feel healthier, and how to put them into practise as regularly as possible to reap the rewards.

Seek support: talk about it.

Even though it’s often exactly what we feel like doing – try not to isolate yourself when you feel down. It’s not healthy to keep this stress in – doing this can make us feel isolated and silly. Stress can feed on itself and, mentally, we make it bigger than it needs to be, or really is.

It’s amazing how quickly we can start to feel better if we bring a problem out in the open and start to talk about it to someone. Others will normally show interest, give us support and perhaps the odd helpful suggestion of someone who is separated from the situation; the problem will usually start to feel less difficult and distressing.

Who could you talk to?

• Sometimes it’s easier to talk to someone very close to us like a partner or relative.
• Sometimes it’s easier to tell friends or aquantances.
• Sometimes it’s easier to talk to an export or someone ‘anonymous’ on the phone.

So, the next time you feel a bit stressed, angry or upset, contact a friend or relative for a chat. Tell them you’re not feeling great.  They should show interest, and may make helpful suggestions and provide you with comfort and support.

Alternatively, in the UK, the Samaritans offer a confidential service run by good listeners.

My maths isn’t great, but I’d say ‘a problem shared is a problem halved is just about right, and works. Who would you speak to for support?