Stress is any factor that affects you mentally, emotionally, and physiologically, causing the body to react and adapt. Adapting to stress takes time and energy, and the more stress you experience, the more time and energy it takes to adapt. During times of increased stress, the body’s nutrients are used more rapidly to meet the increased biochemical needs, therefore nutrient intake must increase or deficiencies can occur. Nutrients of particular importance are the B vitamins, magnesium, and vitamin C.

B-Complex Vitamins
These vitamins are vital for proper brain function, mental balance, stress management and energy. The B complex is also necessary for optimal digestion, which is necessary for absorbing nutrients, thus maintaining proper mental focus and function. Deficiency of these nutrients increases nervous tension,mood swings, irritability, and fatigue. Additionally, low levels of B vitamins can cause sleep disturbances. Foods high in B vitamins: Nutritional yeast, wheat germ, soybeans and other legumes,grains, nuts and seeds. Vitamin B 12 is an exception in that it is found in significant amounts only in animal foods, such as salmon, tuna, eggs, and cheese.

Magnesium
Magnesium is a mineral that plays a specific role in symptoms associated with stress and depression. Deficiencies in this nutrient can cause sleep disturbances and irritability. Foods high in magnesium:
toasted wheat germ, dates, raisins, soybeans, lima beans, garbanzo beans, black beans, yogurt, milk,barley, brown rice, millet, oatbran, kiwi, pumpkin seeds, sunflower seeds, almonds, beet greens,broccoli, whole wheat bread, tofu, dried peaches and avocado.

Vitamin C
During emotional and psychological stress, the urinary excretion of vitamin C is increased. This signifies an increased need for vitamin C during these times. More vitamin C is also needed to keep the immune system working properly during times of stress. Foods high in vitamin C: cantaloupe,grapefruit, papaya, kiwi, oranges, mangoes, raspberries, pineapples, bananas, strawberries, tomatoes,Brussels sprouts, collard greens, cabbage, asparagus, broccoli, potatoes, red and green peppers.

Brain Balancing, Serotonin Boosting Foods
Serotonin is a brain chemical that boosts feelings of optimism, well being, self-esteem, relaxation, and security. When serotonin levels are optimal, people tend to be relaxed. When serotonin levels are low, depression and similar emotions are emphasized. There are many foods that have a balancing effect on brain chemistry and increase serotonin production. Namely is quality complete protein foods, such as grass-fed meats, eggs, and wild, cold-water fish. These foods contain the amino acids that are vital to the production of many brain chemicals. Healthy fats are also important, such as organic butter, coconut
oil, and olive oil.

Foods that Negatively Impact Mental Health
Caffeine:Initially, caffeine (found in coffee, sodas, or teas) elevates mood and provides a short burst of euphoria and well being. Several hours after it is consumed, however, it causes an increase in anxiety,nervousness and muscle tension. It often makes people irritable. All caffeinated foods and beverages have similar effects, though the more caffeine a food or beverage has, the more pronounced this boomerang effect will be. Additionally, caffeine acts as a diuretic that drains your body of essential nutrients, especially the B complex vitamins, vitamin C and magnesium.

Refined Sugar & Flours: Refined sugar is found in candies, sodas, processed snack foods and refined white flour is found in pastas, bagels, crackers, and pastries. These ingredients act similarly in the body and are major culprits in low emotions. Upon consumption, sugar and refined flour raise blood glucose levels, providing a short burst of energy, which enhances mood by significantly increasing serotonin
levels in a matter of minutes. However, because these foods are used rapidly in the bloodstream,serotonin levels tend to fall just as rapidly, leaving the person with low blood sugar and low brain levels of serotonin. Additionally, in the metabolism of refined sugar and flours, essential nutrients are depleted, particularly B vitamins.

Damaged Fat: The most harmful fats are hydrogenated oils (i.e. margarine) and heated polyunsaturated oils (i.e. sunflower and safflower oils). These fats can be damaging to mental health by reducing circulation (blood flow), especially to the brain and heart. This prevents the brain from getting adequate oxygen, which means that thinking becomes dull, sluggish, and weak.

Some Last Tips
• Have a nice warm up of calming herbal tea. Chose chamomile, kava, St. Johns wort, passion flower,ginkgo or other combinations of these herbs. Many combinations can be found in company packaging or you can put a combination together yourself with bulk herbs.
• Deficiencies of a number of nutrients are quite common in depressed and anxiety-stricken individuals. Therefore, a high-potency multiple-vitamin-and-mineral is recommended to provide a good nutritional foundation upon which to build.
• All relaxing forms of exercise are serotonin boosters, especially when outdoors in nature. Such experiences create a peaceful mind in large part because they boost serotonin. These types of exercises include walking, strolling, stretching, low-impact aerobics, and gentle weight lifting.
• Music is one of the most powerful tools for changing brain chemistry. If chosen well, music can be medicine for the mind and soul. Some examples include music from Bach, Beethoven, Mozart, and Pachelbel.
• Try to get yourself away from the TV and instead write in a journal, listen to music, exercise or participate in some other activity that balances your brain chemistry.
• Breathing exercises can support relaxation and improve sleep. Some examples include:
− Lengthening the exhalation: The idea is to naturally lengthen your exhalation without any strain.Continue until you find a comfortable rhythm where you feel relaxed and calm.
− The 3-Part Breath: To perform this breathing exercise, take a normal breath in and then divide your exhalation into 3 equal parts, pausing very briefly between each part, i.e. Inhalation,exhale-pause, exhale-pause, exhale-pause, inhalation. One or two normal breaths in and out,
then repeat from the beginning.

{Information collected from The Brain Wellness Plan by Dr. Jay Lombard and Carol Germano R.D. 2000 and Mood Cure by Julia Ross, 2002.}