The start of a new academic year is always an upheaval as you re-establish a routine and adapt to your commitments. Stress for many people is a negative response that leads to symptoms such as low energy, tiredness, insomnia, irritability, cravings, anxiety including panic attacks, difficulty concentrating and weight gain. The way our body's cope with stress is dependent on the function of two small glands called the adrenals which are located just above the kidneys. Supporting these glands through diet and lifestyle may help improve your response to stress and in so doing help minimise the symptoms you experience.

Certain herbs, known as adaptogens, may help regulate adrenal function. These include ashwaghanda and licorice which are found in Pukka Herbs Organic Detox and Relax teas. Reduce your intake of caffeine which acts as a stimulant to the adrenals and replace your regular tea or coffee with one of these more re-vitalising options.

Never skip meals and aim to eat little and often (ideally every 3-4 hours) choosing foods which are low GI/GL. This is important to supply vital energy to the brain, maintain concentration and of course balance mood. Start the day with a wholesome breakfast such as porridge oats with a spoonful of flax seeds, a dollop of yogurt and some berries or a bowl of Lizzi's Granola with milk or yogurt. If time is of the essence then Lizzi's Granola Crunch is the ideal option, pop a sachet in your bag along with some fruits such as Urban Fresh Dried Mango and enjoy with some milk when you arrive at work.

At break time make sure you have a small snack such as an apple and a sachet of Munchy Seeds or a nut bar such as Tropical Wholefoods Organic Date & Walnut. If you have a sweet tooth and always tend to add sugar to your tea or coffee, swap for Zylosweet. This is a natural alternative which has 40% fewer calories than regular sugar and doesn't cause dental decay.

If you enjoy a school meal for lunch then make your choices wisely. Always include some form of protein such as fish, lean meat, pulses and low fat dairy as well as vegetables or salad. Try to avoid the refined foods such as white pasta, bread and potatoes and instead opt for whole-grains or beans. After lunch, take a 10-15 minute walk which helps lift mood and makes the most of the Autumn sunlight; this helps raise levels of vitamin D, a nutrient important for mood management and immunity.

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The afternoon and evening are often the worse times for managing blood sugar levels. This is fairly typical but means a mid afternoon snack at about 3pm is vital especially if it is going to stop sugar cravings later in the day. A packet of Nairn's Oat bakes or 2 of their oat digestives may be all that's needed.

•·  After school get some physical exercise on at least 2 evenings a week. This is a great way of dissipating stress - take a brisk walk, go swimming, jogging or get stuck-in to the house work, all help alleviate tension. Alternatively while the evenings are light choose a fun activity such as flying a kite or playing Frisbee with the family and when the evenings draw in join an exercise class.

•·  Your low Gi eating plan should continue into the evening, don't be swayed by a glass of wine or other sweet "treats" in an attempt to relax. These only exacerbate sugar imbalances and will result in a disrupted night sleep. Instead have a sustaining evening meal such as a chicken curry with low GI maharani rice. If you do want to finish with some sweetness fill a bowl with luscious berries such as blueberries and raspberries, top with a dollop of low fat plain yogurt and sprinkle with Lizzi's Granola Crunch - the pink apple and cinnamon is sweet tasting whilst the cinnamon helps balance blood sugar levels.