If stressed at mealtimes practice deep breathing before your meal. Sit quietly and concentrate on taking several deep breathes through your nose. Nose breathing is calming. We tend to breathe through our mouths when we are running, which the body interprets as a stress respnse. Slow your breathing down and try alternate nostril breathing to suppress the sympathetic nervous response.
Avoid any external stimuli at mealtimes; computers, phones, tablets, television, news programmes or anything likely to stimulate a stress response.
Avoid eating and working, if possible leave the office and go somewhere calm, outside if possible, but mostly where you won’t be disturbed.
Foods to avoid and to increase
Avoid foods and drinks which relax the lower oesophageal sphincter. These include: chocolate, caffeine, alcohol, peppermint.
Avoid fatty foods and avoid eating within 2 hours of going to bed.
Avoid dairy, gluten and soy
Increase dietary fibre - non starchy vegetables such as asparagus, dark green leafy veg, beetroot, courgettes, turnips and green beans
Increase beneficial bacteria foods such as fermented kimchi, sauerkraut and kefir.
Clinical Nutrition and Naturopathic Health
Eve Morley N.T
Society of Naturopaths
AMNNA FNTP NFPTA
M-F: 9am - 5pm