Issue link: https://www.hub.camaf.co.za/i/948159
12 2023 EXAM STRESS GUIDE Food for thought Diet and nutrition, getting enough sleep, exercise and making sure that you have enough fun and leisure time are essential stress-busting strategies. Read on for details. DIET AND NUTRITION A balanced diet - one that supplies stress hormones, provides antioxidants to fend off oxidation damage, and keeps brain chemicals, such as serotonin, steady for improved moods - should feature: 1. At least five portions of fruit and vegetables daily. One portion is 80g e.g. one apple, 2 plums, 3 dried carrots, a cup of dried vegetables, a cup of beans, one wine- glass full of fruit or vegetable juice. 2. Lean protein sources such as fish, skinless chicken or turkey meat, game or red meat with all the fat cut off; or vegetarian protein sources such as low-fat dairy produce, pulses, soya based foods, nuts or seeds. 3. Whole grains such as whole wheat bread, brown rice, whole wheat pasta, rye, porridge oats, and jacket potatoes, or unusual grains such as buckwheat or whole-wheat couscous. 4. Healthy fats from virgin olive oil; or oils from cold pressed walnut, sesame or sunflower; unsalted nuts, seeds or avocado. The stress-busting nutrients themselves can be found in the following foods: 1. Zinc: lean meat, seafood (especially oysters), whole-wheat, popcorn, muesli, eggs, yoghurt, cheese, nuts, and seeds. 2. Vitamin C: all fruit and vegetables, especially citrus fruits (oranges, naartjies, grapefruits), strawberries, blackberries, kiwi, cabbage, and broccoli. 3. B-vitamins: all whole-grains, yeast extract, yoghurt, liver, molasses, pumpkin, beans, avocado. 4. Magnesium: dark green leafy vegetables, grapefruit, figs, sweetcorn, seeds and nuts, aubergines, raisins, carrots, tomatoes. In addition to psychological and physical stresses, there are also nutritional stresses. Each time you drink a cup of coffee for instance, it impacts on your body's ability to handle stress. This does not mean that you have to abstain all the time; just be aware of the effects it can have and reduce its consumption at stressful times. OTHER FOODS TO AVOID 1. Sugar is devoid of vitamins and minerals and also uses up nutrients such as B-vitamins. Replace with a little raw honey. 2. Caffeine raises stress hormones and can lead to insomnia. Caffeine is found in coffee, tea, cola's, guarana, and pain medication. Replace with caffeine-free coffee or tea, fruit and herb teas or barley coffee. GET A LITTLE EXTRA HELP FROM HERBAL OR ALTERNATIVE REMEDIES 1. Liquorice root balances stress hormones. 2. Ginseng helps the body to adapt to stress. 3. Kava-kava has a calming effect, and is good for migraines.