Keeping Monaco Healthy
Eat more tryptophan-
containing foods
Tryptophan is an essential amino acid. We
need it to make serotonin – the feel-good
hormone – which is vital to protect against
depression and keep our appetite under
control. Fish, poultry, eggs, beans, tofu, and
brown rice are all good sources.
Make sure you get enough
Vitamin D
A lack of this imp or tant vitamin is
implicated in the seasonal increase in
colds and flu, as well as in depression.
Since 90% of our vitamin D intake is
produced when sunlight touches
our skin, the winter months are
when deficiencies of this vital
nutrient typically develop –
as shorter days and colder
te mp er atures usuall y
mean less time spent
outside. Take advantage
of the Riviera sun when
possible and take a vitamin D
supplement throughout the
winter months.
There’s no doubt that alcohol is toxic
to the human body – made worse
because for it to be cleared from
the body it must be metabolised to
acetaldehyde, an even more toxic
substance.
Limit alcohol
As a nutritionist, drinking alcohol is not
something I recommend. There’s no doubt
that alcohol is toxic to the human body –
made worse because for it to be cleared
from the body it must be metabolised
to acetaldehyde, an even more toxic
substance. Having said that, I do believe
alcohol can be pleasurable and aids
relaxation if you drink in moderate amounts.
Be sure to compensate by drinking lots of
water before, during and after.
Up the Vitamin C
Eating foods rich in vitamin C can reduce
both physical and psychological effects
of stress by curbing cortisol levels – the
hormone responsible for the fight or flight
response. All fruit and vegetables, but
especially citrus, kiwis and peppers are
good sources. Cooking and exposure to
light destroy this delicate antioxidant – so
raw or lightly steamed is best.
Know your sweets
Most of us are aware of the negative
effects of excess sugar. Sugar is choc-full of
empty calories that can lead to hormonal
imbalances and weight gain. And hopefully,
you also know that artificial sweeteners are
just as bad. They’re filled with potentially
harmful chemicals, have no nutrients and
trigger more sugar cravings. But what
about all the natural sweeteners that are
marketed as «healthier» alternatives to
sugar, such as honey, maple syrup, agave,
coconut sugar, stevia, etc? These natural
options are still SUGAR (except for stevia).
What differentiates them is primarily their
glycemic index (GI) and the effect they
have on your blood sugar, as well as the
added nutrients that can partly offset
the negatives of the sugar. I recommend
raw honey, (not commercial, which has
very high GI levels), maple syrup (lower
in calories than honey) and coconut palm
sugar (low GI).
Next time the festive season has you feeling
stressed, irritated or low (or all the above)
give a thought to what you have – or have
not been putting in your mouth. And
remember – the choice is yours.
Happy Healthy Holidays!
rus
Куда вы ни бросите взгляд в празднич-
ный период, вокруг сплошные искуше-
ния вкусными и часто не самыми по-
лезными блюдами. Сладкое и алкоголь
не только наносят ущерб фигуре, но и
влияют на уровень сахара в крови, при-
водя к усталости.
Праздники также совпадают с пиковым
сезоном простуды и гриппа, когда им-
мунная система работает с двойной на-
грузкой, чтобы защитить нас от вирусов
и заболеваний. Многие из нас страдают
от сезонного аффективного расстрой-
ства (САР), поскольку дни сейчас коро-
че и мы получаем меньше солнечного
света. Неудивительно, что праздники
часто приводят с собой нежелательных
гостей — стресс и депрессию.
Стратегии борьбы со стрессом
Большинство из нас живет в постоян-
ном стрессе не только во время празд-
ников. Мы переутомлены, страдаем от
недоедания, ощущаем разрушитель-
Hello Monaco – Winter 2018 / 117