A certain amount of stress is good — as it keeps you motivated and on your toes — but pushing yourself too hard can damage your health. Scientists agree that stress can have a negative impact on your overall health. Studies have shown that stress is or may be a contributing factor in everything from backaches and insomnia to cancer and chronic fatigue syndrome.

Heart disease is the number one killer of women. High blood pressure, heart attacks, heart palpitations, and stroke may be stress-related cardiovascular conditions. Some women experience changes in their sexuality and encounter various sexual dysfunctions such as loss of sex drive and vaginal dryness as a result of stress.

Often people feel the effects of stress as fatigue, various aches and pains, headaches, or as emotional disorders such as anxiety, depression, and sleep disturbances. Stress affects others by causing gastrointestinal disorders such as ulcers, lower abdominal cramps, colitis, and irritable bowel syndrome. Frequently people under the effects of over-stress will have more colds and infections due to lowered immune system responses and suffer from dermatological conditions such as itchy skin and rashes. Stress is also a key factor when women experience either absence of menstruation or abnormal bleeding. Hormonal imbalances caused by stress may trigger the symptoms of fibroid tumours and endometriosis, as well as make pregnancy difficult to achieve for couples with fertility problems.

And if all that isn’t enough stress can also make you fat! When you are stressed your adrenal glands pump out stress hormones such as cortisol which can trigger blood sugar imbalances that can trigger weight gain especially around the middle. Abdominal fat is a predictor of diabetes, cancer and heart disease and studies show that women with belly fat whether overweight or not produce more of the stress hormone cortisol than women without belly fat. Women with high levels of cortisol are also more likely to overeat than women without these high levels.

So any woman watching her health and her weight, especially those worried about midlife waist gain, needs to keep a very, very careful eye on her stress levels. Eliminating stress completely from your life is impossible. However, implementing some stress management techniques can reduce most of its harmful effects. Stress management includes following a healthy diet, getting regular exercise and plenty of relaxation. Use the stress management techniques below to beat your stress triggers and spring clean your body and mind so you feel happier, healthier and lighter.

Stress management
Certain nutrients such as the B vitamins — especially B5 and B6 — vitamin C and the essential fatty acids can be extremely helpful if stress is a problem as they will help boost the functioning of your adrenal glands. You should be getting these nutrients from your healthy menopause diet but if you are under stress you might want to add in more B vitamins, found in nuts and whole grains, essential fats found in oily fish, nuts and seeds and plenty of vitamin C found in citrus fruits, as when you are stressed you lose more vitamin C than at any other time and vitamin C is vital for keeping your immune system strong. (Check out the list of anti-anxiety foods at the end of this article).

• Concentrate on your breathing and slow it down to a 10-second cycle, six breaths a minute. Inhale for five seconds and then exhale for five seconds. Do this for about 2 to 5 minutes. If this doesn’t work jog on the spot, punch something like a cushion or count to ten.
• Talk to friends, family or partners. If you don’t feel you can talk to anyone a trained counsellor may help you get in touch with your feelings and give you tips on how to deal with stress.
• Try the herbal remedy Valerian for stress-related anxiety and insomnia. This sedative has been shown to help people fall asleep faster, sleep better and longer without causing loss of concentration.
• Take time out. For five minutes every hour, try to ‘shut down’ and think of nothing but your perfect situation. This could be a dream holiday, ideal partner or simply thinking about doing nothing at all. You will be surprised at how effectively this can lower stress levels. Daydreaming is a natural stress busting technique. Allow your mind to wander for five minutes if you feel tense; maybe using your favourite picture or happy memory to help you drift off.
• Try this Indian massage technique for soothing the brain; for as long as possible gently massage the point above your nose in the middle of the forehead in a very light circular movement. Pressing the loose skin between your thumb and forefinger is also good for reducing stress and convenient to reach when you are on the phone.
• Walking meditation: Simply go for a walk to clear your mind of stress. Focus on your body and its every movement and breathe in deeply to let go of tension. If your mind wanders focus on the feeling of your feet moving heel to toe as you walk.
• Release the tension: Do you hunch your shoulders when you are stressed? Do you tighten your fists? Do you cross your arms? Do you wrap your legs around each other?
• Chamomile: One of the best herbs for relieving tension is chamomile as it has a gentle sedative effect. Drink a cup anytime you feel tense to help you relax. If you drink a cup before you go to bed this can help you sleep.
• Get a good night’s sleep: Women, especially when they are approaching the menopause often get disrupted sleep caused by hormonal fluctuations and when you are tired it is harder to deal with stress. Lack of sleep can also be a trigger for weight gain. For advice and tips on getting a good night’s sleep see the feature above.
• Beat your stress triggers: If you are losing sleep over a never-ending to do list or sick of losing your temper at the slightest little thing then you are probably suffering from brain overload. Use the techniques in the spring clean your mind article to help you deal with habitual stress triggers for good and you will feel much happier, healthier and lighter.

Anti-anxiety foods

Bananas:
Women who are depressed or anxious tend to have lower levels of vitamin B6, which is needed for the production of serotonin, the brain chemical that lifts mood. Low levels of vitamin B12 and folic acid can also cause anxiety. To boost your B vitamins, eat plenty of fish, eggs, nuts, seeds, beans like chickpeas and soya, bananas, and leafy green vegetables.

Nuts and seeds:
Foods rich in complex carbohydrates, such as wholegrains and beans, increase brain levels of tryptophan and, in turn, serotonin. A small amount of dietary carbohydrates, such as a handful of nuts and seeds eaten 30 minutes before a stressful situation, can help lower anxiety levels.

Whole grains:
Women who are deficient in the antioxidant mineral selenium also experience feelings of depression and anxiety. Selenium is found in fish and shellfish, whole grains, avocados.

Eggs:
Zinc is essential for the body to convert tryptophan into serotonin, the feel good chemical that can induce feelings of calm. Zinc is found in eggs and also in nuts, seeds, peanuts and sunflower seeds.

Oily fish:
Not only does eating oily fish reduce your risk for Alzheimer’s disease, but according to studies reported in 2003 by the US National Institute of Health, it reduces anxiety and depression as well.

• Stress trigger: I’ve got so much to do I end up feeling hopeless and doing nothing
  Solution: Make a list of the things you need to do. This will help you prioritise and when your thoughts are down on paper there is more room in your head. Once you’ve written your list, tear it up and write it again. This time for every item you want to put down ask yourself if you really need to do that and make sure your final list is not longer than 10 points.
• Stress trigger: Can’t stop worrying
  Worrying achieves nothing but we all do it. Ask yourself if you can change anything by worrying about it — if you can take positive action, then do it. If you can’t do anything take a deep breath and counteract your worry habit with a more positive habit. For example, instead of worrying you could take a walk in the park, or chat to a friend or read an inspiring book.
• Stress trigger: I can’t say no when people ask me to do things
  Solution: Contrary to popular opinion ‘no’ doesn’t have to be a negative — if your habit is to say yes to everything then drown in stress, spring cleaning your mind is all about learning to take on less and saying no is crucial. Start by saying no at least once a day but don’t just blurt out no in an angry voice, explain why or even say, ‘I can’t do it now but I could do it later,’ and see what happens. Soon you’ll be confident enough to say no whenever you need to and you’ll start to see that it has an instant calming effect.
• Stress trigger: Flying off the handle
  Solution: Break the habit of flying off the handle when people upset or criticise you by taking a few deep breaths. The best revenge if someone is driving you mad is to stay cool and in control so they look like a stressed out child and you look like the adult. If you are still feeling wound up some stress busting Siberian ginseng tea, with 2-6 gram of the dried root per day boiled in water and drunk three times a day may help.
• Stress trigger: Information overload
  If there is too much going on in your head take a break for a day from the TV and newspapers. Instead of taking in more information it gives you time to deal with your own mental clutter. Next detox your home — a tidy environment means a tidy mind. Start by having a bin bag day where you chuck all your junk and see how much more in control of your life you feel. Finally, lighten up your thoughts with humour and fun. Yes life is difficult and the world can be a scary and stressful place. But in your own mind you are in charge. You decide what to think about. You decide when to laugh, you decide what to read, what to listen to, what to think about. So lighten your load with some laughter, fun and relaxation every day.

Memory lapses and fuzzy thinking happen to everyone now and again but if you find that you always forget where you put your keys it is easy to think you might be losing it.

Studies show that fluctuating oestrogen levels at the menopause can cause poor concentration but the ageing process and specifically the menopause probably has little to do with your memory. Check what you are eating, your exercise level, what drugs you are taking and your ability to sleep. These factors are more important than the menopause or even ageing in your ability to remember.

What you eat could be affecting your memory
You are what you eat, and that includes your brain. Food powers your body and fuels your brain. Whatever you eat and drink will affect your body and your brain in some way. If it doesn’t get fed properly your brain begins to slow down, resulting in memory loss, foggy thinking and poor concentration.

B vitamins:
Studies have shown that deficiencies of B-vitamins can lead to poor memory during the menopause. Make sure that your diet is sufficient in B vitamins — especially vitamin B5 found in food such as whole grains, whole rice, whole meal bread, legumes, broccoli and tomatoes. Vitamin B5 is essential for optimum functioning of your nervous system.

If lack of co-ordination is a real problem you may also want to supplement with an additional 50 mg of vitamin B5 a day on top of your multivitamin and mineral. A multi-vitamin and mineral should never replace a healthy diet but it is a good insurance policy. Without the right nutrients, your brain can’t function right.

Having a breakfast of coffee and a sugary cereal or its equivalent is a prescription for memory loss and poor concentration. (Caffeine and sugar give you a boost for a few minutes, then both start leaching vital nutrients from your body that you need to think clearly and you either have to have another “fix” or you go into a fuzzy thinking period.)

Iron:
Make sure your diet is sufficient in iron as low iron levels can be associated with memory problems and poor coordination.

Alcohol and drugs:
Alcohol, wide swings in blood sugar (due to chocolate, sweets, cake and other sugary foods) and some drugs can cause memory loss. Some people are intolerant to wheat products (bread, pasta, cereals, cakes, biscuits and other processed foods) and that can lead to memory loss and fuzzy thinking, not to mention headaches and bloating. Eating an all carbohydrate meal, pasta with tomato sauce, for example, can dampen your memory. Add a protein such as tuna or beans to your pasta.

Cut down on sugar:
Refined sugars “turn off” the brain and that’s not a good idea when you want a clear mind and a good memory. Check labels of canned and frozen foods for added sugar and avoid those that list any type of sugar from fructose to cane or brown sugar.

Omega-3 fatty acids:
A diet rich in the omega-3 fatty acid docosahexaenioc acid (DHA) has been found to significantly reduce the risk of dementia and Alzheimer’s disease. In fact, a study published in the November 2006 issue of Archives of Neurology found that people with the highest levels of DHA in their blood were 47 per cent less likely to develop age-related cognitive diseases, compared to those people with lower levels of DHA.

The best food sources of DHA are omega-3 enriched eggs and seafood and fish, especially cold-water fish, such as mackerel, salmon and herring. A great way to enrich your diet with DHA is by eating a four- or five-ounce serving of fish two to three times a week. To give yourself a quick boost while you are sorting out your diet, you could add a good DHA/EPA supplement such as the BioCare EPA which I use in the clinic.

Fruit and vegetable juices:
Fruit and vegetable juices have also been found to protect against the onset of Alzheimer’s disease. Findings published in the September 2006 issue of the American Journal of Medicine found that a daily glass of juice is enough to make a difference. Study participants who drank fruit or vegetable juice a few times a week were 76 per cent less likely to develop the disease compared with individuals who drank less than one glass a week.

Drink up:
Water is vital for a healthy brain and that’s why you get headaches and can’t concentrate properly if you are dehydrated. The solution: make sure you drink around eight glasses of water a day (1 and a half litres or two and three quarter pints) to stay hydrated; more if you are exercising. One way to ensure you are drinking enough is to fill a bottle with your targeted amount and drink it throughout the day. If the container is empty by bedtime, you’ll know you have achieved your goal.

Don’t wait until you are thirsty to drink either as thirst is the first sign of dehydration. Herbal teas also count towards your target but ordinary black tea and coffee do not.

Fibre:
Putting the right food in helps, but it’s important to get it out too. Don’t you just feel better and think clearer once your system has had a good clear out? That’s why fibre should be nominated as the unsung brain food hero. Constipation causes toxins to be re-circulated into the bloodstream and triggers headaches, fatigue and low libido.

If you are eating at least five servings of fruit and vegetables a day you are well on your way towards your fibre intake. You can get the rest from complex carbohydrates such as wholegrain cereals, nuts and seeds. Do not add bran to food as this is a refined food and actually irritates the gut. It is better to eat bran in the form that nature intended — in other words, as part of the whole grain itself (wheat or oats, for example).

Meal timing:
It seems it’s not only the foods we eat that play a critical role in maintaining regular brain function, but also when we eat them. Skipping meals and eating at irregular times can affect short-term brain function. Going for long periods between meals deprives the brain of the nutrients and energy it needs to function properly. As a result, brain functions such as memory, concentration and mood can be affected. To optimize your brainpower, eat meals at regular times and have a healthy snack, such as a handful of nuts or piece of fruit, between meals to provide a steady supply of energy to the brain.

Importance of breakfast:
There is increasing evidence that breakfast may be the most important meal of the day for our brains. Studies have shown that when students are given a healthy breakfast, it has a positive effect on cognitive function related to memory, test grades, creative ideas and school attendance. Breakfast kick-starts our metabolism and brain function at the start of the day. Eat a breakfast to fuel brainpower by choosing foods that are high in fibre and are nutrient dense, such as whole grains and fruits.

In a nutshell
Memory loss is not an inevitable consequence of the menopause or ageing and, whatever age you are healthy eating combined with regular exercise and a good night’s sleep will not only help you manage your weight and protect against heart disease, cancer, and osteoporosis, it will also protect and improve your brain health.

(Food for thought concludes next month with my top 12 brain foods, herbs and supplements.)