West Sussex nutritional therapist Rebecca Weller takes a look at ways to eat yourself happy.

Stress affects us all in different ways; some positively thrive on the adrenaline rush, whilst for others it can lead to serious long-term health problems.

Two of the most common problems associated with stress are the effect on our mood and digestive system. Digestive complaints are often tolerated as part of a busy modern lifestyle, manifesting in common symptoms such as:

* Frequent indigestion or bloating

* Feeling of uncomfortable fullness after meals

* Diarrhoea or constipation

* Stomach ache or colicky pain

All these could be signs that something is not quite right with the digestive system, and may mean that the vitamins and minerals needed for good health are not being absorbed properly, which can tin turn lead to other health problems.

Of course, these symptoms may be associated with other medical conditions, so always get them checked out.

Our emotions and feelings may also go through a roller-coaster ride when we are going through a stressful time - up one minute and down the next.

So how does food affect mood? There are many explanations including fluctuations in blood glucose, or blood sugar - the body's main source of fuel.

Changes in levels of the brain chemicals such as serotonin (associated with feelings of happiness and calm) and dopamine (alertness and focus) can be affected by what we have eaten.

When we encounter a stressful incident, whether it be the physical stress of commuting, the mental stress of a report deadline, or the emotional stress of a relationship breakdown or financial burden, our body reacts by initiating the fight or flight response.

This response prepares us for attack and all focus goes on keeping us alive. Blood pressure increases to pump the blood faster, pupils dilate to make us more aware, fuel sources are released to provide us with energy – and non-essential functions such as digestion slow right down.

We are, of course, designed to cope naturally with stress, but the cumulative affect of long-term stress can start to take its toll, and we may start to experience unwanted symptoms.

So, what can be done?

Firstly, try not to eat when you are feeling very tense; maybe take a walk around the office for five minutes, or attempt some deep breathing to calm yourself.

Eating when your heart is pounding and your pulse racing will result in what feels like a lead balloon sitting in your stomach for hours.

Aim to actually take a lunch-hour, which is not always feasible, but time away from your desk or the source of stress can make a real difference; and a 20 minute walk before eating is known to stimulate digestion and reduce levels of the stress hormones.

Whole-grain carbohydrates are important not only to give a sustained energy release throughout the day, and maintain a healthy digestive system; but also to allow a substance called tryptophan to be more easily absorbed.

Tryptophan is a mood-enhancing amino acid which makes the feel-good brain chemical serotonin. Serotonin also helps to control appetite and cravings, so is especially important if you are trying to lose a few pounds. As well as eating whole-grain carbs, such as wholemeal bread, whole-wheat pasta and oats, boost your tryptophan levels by filling up on foods with a naturally-high content of tryptophan.

Rebecca Weller is a practising nutritional therapist and health writer. She is a founding partner of The Nutrition Consultants and runs a busy practice in West Sussex.

Email rebecca@thenutritionconsultants.com and visit www.thenutritionconsultants.com.

Good mood foods

If you are prone to feeling low, try eating at least three portions of these Top Ten Good Mood Foods a day:

1 Sunflower Seeds

2 Turkey

3 Prawns and other seafood

4 Cottage Cheese

5 Eggs

6 Oily Fish

7 Dark Chocolate

8 Apricots

9 Oats

10 Brewer's Yeast

Herbs to relax

Herbs can have an amazingly calming and soothing effect. Instead of your usual coffee and tea during the day, have a go at switching to herbal teas.

Peppermint has been used for centuries to calm and soothe the gut – it can help reduce the colicky pains that are associated with irritable bowel syndrome.

Fennel tea is another good choice, especially if you are troubled with bloating or painful trapped wind, a common problem for many.

Chamomile tea is probably one of the most effective herbs to calm the mind and soothe a stressed digestive system.

Although the tea bags in your local supermarket are fine, the true therapeutic effect is gained by using the whole dried flowers of the chamomile plant.

One of the best companies I use for herbal products is Herb Hands Healing. They sell a great chamomile tea which is well worth trying, and can be ordered online at www.herbs-hands-healing.co.uk

Ginger is also useful to help control nausea and bloating, some grated ginger in a cup of boiling water is an excellent way to end a heavy meal.