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Take the sting out of anxiety

  I can vividly recall the nervousness I felt after the Easter holidays when I was at school, when exams suddenly started looming. And then those exam nerves, which hit me like a panic attack, my mind going blank, my heart racing and my stomach threatening to throw up my breakfast!

No, exams didn't bring out the best in me, and if you're about to endure them, or are going through an equally stressful time, remember that there's much you can do to soothe body and mind.

Certain foods and drinks can have a disastrous effect on anxiety levels, particularly caffeine-containing ones like coffee, tea, 'power drinks', colas and chocolate.

Although some people find that a shot of caffeine in the morning kick-starts their system, if you've got out of bed feeling nervous, it can soon make you feel even more on edge by increasing your heart rate, causing your mind to become fuzzy and your energy levels to drop.

Far better to drink a herbal tisane, such as verveine, lemon verbena, mint or a weak camomile, or some boiled water infused with slices of fresh ginger or lemon. Keeping your body hydrated (and caffeine is a notorious dehydrator) will improve your concentration, so drink plenty of H20 (aim for 2.5 litres a day) instead of tea, coffee or cola.

Another alternative to caffeine-rich drinks is freshly squeezed fruit juice, which will energise you by giving you a healthy sugar hit. (But note that grapefruit can be a little too acidic for a tense stomach to tolerate and that the least acidic juices are those that you've squeezed yourself.) Healthy, because the juice's fruit sugar won't send your blood-sugar level ricocheting all over the place, unlike the refined sugar in very sweet foods, such as chocolate, sugary biscuits, canned drinks or sugar-coated breakfast cereals, which can make you feel really ill, as can not eating often enough.

I have treated numerous patients who feel extremely unwell if they either haven't eaten anything for a while, when their blood-sugar level drops or shortly after consuming something very sweet, when their blood-sugar level rises rapidly.

Because your slumbering body will have gone without food for many hours, it's important to start the day with a blood-sugar-steadying breakfast that is high in either fibre or protein (think wholegrain toast, bran-based or muesli-type cereals, porridge, fresh fruit, eggs, grilled lean bacon and smoked salmon) rather than something very sweet.

And if you simply can't face having a proper breakfast, try at least to have some fresh fruit and a yoghurt or smoothie.

As for the rest of the day, having small, healthy meals often is the best plan of attack when battling anxiety, so keep a supply of fruit (fresh or dried) to hand to snack on.

Starchy foods, such as my tomato pasta, bread, rice and potatoes, nestle soothingly in the stomach, making the body feel nurtured, a little sleepy and ready to unwind, so if you need to calm down at lunchtime, try having a jacket potato (but avoid fatty fillings, which are hard for a stressed gut to digest), a sandwich or a pasta salad.

A supper dish of risotto or pasta can similarly dissolve anxiety, and if you follow it with a mug of camomile tea, you may find yourself falling into a deep, refreshing sleep. Be warned, however, that drinking alcohol on an empty stomach can exaggerates feelings of stress (partly, I suspect, because it gives the sensation of losing control, which, if you*re already struggling to keep it together, simply makes things worse), so if you fancy a tipple, wait until you*ve eaten.

My final anxiety-busting tip is to turn to the Bach range of flower remedies, particularly the five-flower and star of Bethlehem tinctures. A few drops (be sure to follow the directions on the label) infused in a glass of water and sipped slowly can really help to take the sting out of anxiety's tail.

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Recipe: TAKE IT EASY TOMATO PASTA

Serves 2-4

15 medium sized, ripe vine grown cherry tomatoes
2 shallots, finely chopped
4 cloves garlic, finely chopped
4 tablespoons of virgin olive oil
1 small bunch of flat leaved parsley, roughly chopped
sea salt
black pepper
240g dried pasta shells
Pecorino or Parmesan cheese

Within this recipe it's important to use ripe tomatoes in order to get the wonderful tomato hit.

Wash and remove the stems from the tomatoes. Using a sharp knife, cut them into halves or quarters and place in a large frying pan along with the shallots, garlic, olive oil and parsley. Season to taste with salt and lots of freshly ground black pepper, but don't heat anything yet.

Bring a large saucepan of water to the boil; add a little salt and the dried pasta. Cook until the pasta until it is al dente, which means it still has a little bite to it rather than being mushy.

About one minute before the pasta is finished cooking, place the frying pan on a medium high heat and allow the tomato mixture to warm, but don't allow the tomatoes to cook as they will fall apart.

When the pasta is finished cooking, drain well and add to the tomato pan, turning the heat off at this point. Toss well and serve immediately garnished with more black pepper and shavings of cheese.

Jane Clarke(BSc SRD), sees patients at her Nutritional Consultancy; 29 Frith Street, London, W1V 5TL, Tel 020 7437 3767.