Reducing stress levels to help your cholesterol

The usual, simple advice is:

• Eat a healthy, balanced diet
• Take regular exercise
• Stop smoking and take alcohol in moderation

The balanced diet idea is straight forward enough, but the nature of stress is that it tends to make us reach for high fat, high sugar foods for an energy boost.  Also, eating 'bad' foods makes us feel better emotionally which helps us manage the stress!

Try boosting your diet with

• Vitamin C - boost the immune system which is supressed by stress. Eat more kiwi fruit, citrus fruit, berries, red peppers and green leafy veg
• L-theanine - an amino acid found in the tea plant which has a calming effect - hence the great British 'reach for a cup of tea' in a crisis.
• Magnesium - low magnesium levels contribute to poor sleep, anxiety and irregular heartbeat.  Eat dark green leafy veg, whole grains, nuts, seeds and seafood
• B vitamins  - help support the nervous system and balance moods and energy levels. Eat whole grains and dark green leafy veg.
• Potassium - helps maintain blood pressure. Increase your fruit and veg especially bananas, potatoes, fruit juice and avocados. Potassium is also found in milk, tea, meat, fish, nuts, seeds and coffee.
• Omega 3 fats - lower noradrenaline levels (thus reducing stress), may protect against depression and help mood regulation. Found in oil rich fish such as tuna, mackerel, salmon and trout
• Tryptophan - Helps control appetite, raising levels of serotonin which make you feel better and calmer and sleep better. Eat more turkey, milk, red meat and soya.
• ALA - Is a plant form of Omega-3 and helps reduce anxiety. Found in nuts and seeds but particularly walnuts.

Take some snacks to work which fit these broad guidelines - otherwise it is all too easy to eat cake and biscuits! I like Graze boxes (www.graze.co.uk) as you can choose the kinds of snacks you like and get them delivered to work. Get a voucher for 2 free boxes as you can try them out then.

However, you can also try

• Yoga or meditation to help calm yourself
• Take up a sport you enjoy - dance class, zumba, swimming etc. Something that you can fit into your normal week routine
• Listen to music
• Meet up with friends
• Do things you enjoy - go to the cinema, garden, read - whatever floats your boat!
• Make the most of your journey to and from work - listen to the radio, download some good podcasts to your ipod, read a book - anything but work!
• Make time at the weekend for yourself - start small (so you don't feel guilty for not working) and then flex with your work load. 

These are straight forward, easy to implement life changes which in turn will help you sleep better, feel better and in turn help your cholesterol levels.