TIPS

• 1. stay hydrated every day to keep cortisol down.
• 2. most of the serotonin in your body is in your gut.
• 3. having good bacteria in your gut is good for your mental health.
• 4. eat 30 diff types of plants a week to keep probiotics in your gut happy.
• 5. taking high quality fish oil will reduce cortisol, inflammation & support the "happy hormone" in your brain.
• 6. replenish stress specific vitamins. excess cortisol leads to depletion of key vitamins, causing you to excrete magnesium, leading to problems with bone density, muscle tension, headaches, anxiety, sleep problems.
• 7. stress depletes many B vitamins, which leads to neurologic symptoms, low energy and hormone disfunction.

CONSUME

• b (beans, and lentils)
• b12 (meat, eggs, nutritional yeast)
• high fiber foods (fruits and veggies)
• omega-3 (walnuts, avocado, chia, flax, olive oil)
• good bacteria foods (kombucha, kimchi, sauerkraut)
• magnesium (pumpkin seeds, almonds, broccoli, spinach, avocado, dark chocolate)

AVOID

• 1. alcohol
• 2. caffeine
• 3. saturated fats
• 4. simple sugar
• 5. carbs