Category: Healthy Lifestyle Tips

Foods Help Reduce Performance Anxiety

4/23/2019

In addition to my role as a Holistic Nutritional Consultant, I am also a private piano teacher. This month our local city hosts a Music Festival and many of my students will be participating. After weeks and months of preparation, they have the skills to play well, but now must learn play under the added stress of performance!
Performance anxiety is a common experience and is not limited to the world of musicians and performing. There are many ways to help reduce anxiety and food can play a significant role. Nutrient deficiencies such as inadequate protein intake, deficient minerals (iron, calcium, magnesium, etc.) and lack of EPA and DHA can impair the nervous system’s ability to function optimally.

Anxiety Management Techniques
Here are 2 techniques I use with my piano students to prepare for performance day:

1. Visualization
Visualization is effective because it activates the same pathways in the brain that are fired up when you're actually doing the activity. When you thoroughly visualize yourself having a successful performance, that helps train your body to execute what you've imagined.
With my students, we talk about and picture every aspect including how it feels to approach the piano, the look of the shiny finish of they keys, adjusting the bench and testing the pedal to finishing with a bow.
But don’t just consider the positive scenario. Spend some time considering possible challenges and how you would overcome them. With my students this means talking about what to do if they make a mistake or forget notes. Where do they go in the music? What happens if they forget? I first say, don’t panic! Then we practice jumping in at various memory points in the music that we’ve prepared. I also tell them they can request their music if needed. There are always options, but we discuss them so they know what to do – just in case.
We also discuss what it FEELS like to have “butterflies” and play with this feeling. I suggest that they run around the house until they are out of breathe, then sit at the piano and try to calm themselves and play with this added “distraction”.

2. Create Relaxing Rituals
You can expect jitters to surface or intensify approximately five days before an event. It helps to have activities planned to manage them. For adults, schedule a massage, indulge in a hot bath, go to the movies, light candles at bedtime.
For younger students, plan a play date with friends, go to the park, have a fun bubble bath before bed.
At my studio, I schedule a “Music Hike” the weekend prior to the festival, where all of my students are invited to meet up, fellowship and just have fun together outdoors in the fresh air.

1. Bananas – These contain tryptophan, which promotes a relaxed state of mind by stimulating serotonin production, and magnesium, which contributes to lower stress levels. In addition, bananas contains potassium, which lowers blood pressure. Enjoy a banana on the same day that you are going to perform – for breakfast or as a snack right before you perform.
2. Leafy Greens & Brown Rice – both contain B vitamins, which help to lower anxiety. Vitamin B6, prevalent in both leafy greens and brown rice, helps the body convert tryptophan into serotonin, which makes you feel more relaxed!
3. Nutritional Yeast – one of the richest natural sources containing largest number of B vitamins. This product has a nutty flavor and makes a great “cheese” substitute. Add it to pizza for a fun meal with kids! B complex vitamins are also important for the normal functions of the nervous system and help in bringing relaxation.
4. Beans, peas, nuts – If you struggle with yeast conditions, then these sources are a great way to add the much needed B vitamins.
5. Avocado & Dried Apricot – great source of magnesium – the “anti-stress” mineral that acts like a natural tranquilizer. Bring a snack mix bag of nuts and dried apricots to eat on the way to your class.
6. Seeds (particularly pumpkin & flax seeds) – contain magnesium (for nerve function) and omega-3 fatty acids. Clinical studies show that patients with high anxiety levels also have omega-3 deficiencies.
7. Water - Ok, I know it’s not a food, but drink lots of water! When the body in a “stressed” state, it requires adequate water to continue to function properly.

BONUS LIST!
Foods to Avoid (Increase Anxiety)
1. Caffeine – causes a dramatic increase in tension and anxiety (adults try decaf coffee)
2. Sugar – Consuming refined sugar causes a drop in blood sugar levels, leading to symptoms of anxiety (weakness, irritability, light-headedness, etc). For kids especially, don't treat them with sweets until AFTER the performance!)
3. Artificial Sweeteners – Artificial sweeteners are compounds of chemicals that deplete serotonin in the brain, which leads to stress, anxiety and depression.

The food/mood connection to anxiety is strong so take advantage of these wonderful ways to help you reduce anxiety and have a wonderful performance!

Joyfully Yours,
Jennifer

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5 Ways to Create a Healthy Daily Routine

3/31/2019

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Our lives are hectic and busy. I know, but this week I encourage you to take a few minutes to examine your daily routine and consider removing activities and events that are adding unreasonable stress to your life and add some simple items to your routine that can reduce stress and increase vitality. Spring especially is a great time for making diet and lifestyle changes. The two actually go hand in hand. The state of our mental, spiritual and emotional health all contributes to our body’s ability to properly digest and assimilate the nutrients from the food we eat. Here are five simple steps to improving your overall health and life experience. One small change can make a world of difference. (Tip #5 is my personal favorite - although I don't always succeed at it)

1. Wake up with the Sun!
Provided that you are not up with a child or baby all night, try to go to sleep early enough to awaken without an alarm. I can’t overstate the importance of SLEEP! So many amazing things happen when we are properly resting. Now that spring is here this is easier to do! Try to arise at least 1 hour before you must leave home. Give yourself a few minutes to sit quietly and pray/meditate and visualize the plans you have for the day ahead.

2. Upcoming Rising - Drink 2 cups of water
One may have half of a fresh lemon squeezed into it to help with morning purification. This helps to hydrate your body after a long duration (sleep).

3. Eat & Drink Separately
General rule of digestion is to keep your liquid intake to a minimum during meals. Drinking too much liquid dilutes your gastric juices and hinders the acidity in your stomach needed to digest your food properly. Drink can be consumed up to 30 min prior to your meal and then wait until 60 minutes afterwards before enjoying that mid-morning or afternoon herbal tea.

4. Eat… then Rest
It is best to follow a good meal with a relaxation period or mild activity. A short walk after any meal can aid digestion and assimilation. This may be especially good after lunch if you work in an office all day and need some added fresh air to awaken your brain for the second half of your day.

5. UNDER Schedule your Evenings
The evening brings relaxation through reading, visiting, listening to music or romancing, depending on your wishes. The evening is a good time to nourish yourself in other ways besides eating food! In our world of “screens” it is easy to be in “work-mode” long into the evening with emails and texts coming in at all times of the day. Set a time to put is down and away and don’t schedule every night of the week with added activity. Leave room for creativity!

From my house to yours - Have a very Joy Filled Week!
~ Jennifer

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Foods Help Reduce Performance Anxiety

5 Ways to Create a Healthy Daily Routine

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