For most of us, modern life means a whole load of juggling – work, family, friends, all the other curve balls that life throws at you. And on top of this, the pressures of trying to stay healthy, exercise and eat well can be overwhelming. Maybe ‘meditate’ has been on your To Do list for the last year and you’ve never quite found the time to do it. If this is you, read on…
Just as modern life takes its toll on all of us, chronic stress takes its toll on the body. When we experience external stress, whether it’s an angry email from your boss, a parking ticket, a screaming toddler or a late-running train, our body responds by producing cortisol, adrenaline and noradrenaline. This is designed to help sharpen our focus, power up our muscles and deal with the threat as clearly and effectively as possible. However, what happens when this threat doesn’t subside, or we are just bombarded by stress throughout the day, is we end up with chronically high levels of cortisol. Over time, this can lead to fatigue, depression, impaired mental performance, high blood pressure and hyperglycaemia, amongst other health conditions. And if high cortisol continues long term, this can lead to burnout and chronic fatigue.[1]
So we know it’s important to manage stress, but where to start?! Mindfulness, a balanced diet, movement, sleep and talking therapies can be really helpful in the management of stress. There are also certain nutrients that can help to support stress. We’re sharing five of our favourites, with practical tips on where to get, how to take and when:
1. Rhodiola Rosea
Rhodiola is part of a family of plants called adaptogens, which can strengthen our body’s resistance to stress, exhaustion and fatigue. Rhodiola works in a unique way – both helping with our stress response, but also boosting energy levels.[2] In several studies, treatment with Rhodiola resulted in a reduction in anxiety, improved attention, performance and overall mood.[2] For those suffering from significant life stressors, this may be an ideal supplement to help deal with the demands of modern life as it is thought to contribute to optimal mental function and protect the body during times of physical stress.
This is available in supplement form – and we love Terranova’s Rhodiola Extract and Viridian’s Enhanced Rhodiola Complex.
2. Ashwagandha
Ashwagandha has become increasingly popular in recent years, most notably for its anti-stress effects. This adaptogenic herb has in fact been used as a nerve tonic for thousands of years and is widely used in Ayuvedic medicine for its multiple health benefits, including stress-relief. Modern day research confirms many of Ashwagandha’s historic health effects. Specifically, Ashwagandha has been shown to help reduce anxiety, depression and stress related symptoms. One clinical study found that 300mg taken twice daily was able to significantly reduce symptoms of stress and anxiety, as well as reducing blood levels of the stress hormone cortisol, after just two months of daily use.[3] It may also be useful for those struggling with sleep – a study looking at people with anxiety and insomnia found that use of Ashwagandha supplement improved sleep quality and quantity.[4]
When choosing a supplement, look out for KSM-66 Ashwagandha, a highly bioavailable form with the highest concentration of extract. We love Living Nutrition’s Fermented Ashwagandha, Viridian’s Organic Ashwagandha Extract and Terranova’s Fermented Ashwagandha.
3. Magnesium
Magnesium is a mineral with wide-reaching health benefits, involved in over 300 different enzymatic reactions within the body. As well as being supportive of energy production, hormonal health, cardiovascular health and more, magnesium plays an important role in our response to stress. Research[5] suggests that magnesium helps to regulate our hypothalamic-pituitary adrenocortical (HPA) axis, the system that regulates our stress response and ultimately produces the stress hormone cortisol. Magnesium may also have a calming effect on the central nervous system, as it influences neurotransmitters such as GABA that reduce brain excitatory activity.[6] Magnesium is abundant in many plant foods, including green leafy vegetables, avocados, nuts and seeds, wholegrains, legumes and even dark chocolate. Supplementing magnesium can also be a useful way to up your intake.
There are many different forms of magnesium supplement available, but magnesium bisglycinate can be particularly helpful for stress and anxiety, as well as being gentle on the digestive system. Our favourite is Terranova’s Magnesium Complex, with a calming blend of nutrients like green oat seed, P5P (the active form of vitamin B6) and rice bran.
4. L-Theanine
L-Theanine is an amino acid found in black and green tea, which has been shown to promote calm and clarity for relaxation without the sedation effects. It can also support concentration, learning, memory, and general feelings of wellbeing.
Theanine is able to cross the blood-brain barrier within just one hour of taking it, where it creates a sense of calm but alert relaxation. It helps promote alpha-wave production in the brain, which are produced during calm, relaxed states like meditation or mindfulness. It also helps with the production of certain other amino acids like Serotonin and Dopamine (which are associated with elevated mood), and other neurotransmitters in the brain. In case that wasn’t enough, it also blocks Glutamic Acid from binding to Glutamate receptors, so exerts a neuroprotective effect on the brain, potentially providing support against neurodegenerative diseases. A great one for both the psychological and physiological effects of stress.
Our favourites are Terranova’s Theanine, Ashwagandha and Rhodiola Complex (which also has Magnesium and the active form of Vitamin B6 in it!), their Theanine Complex and Viridian’s L-Theanine & Lemon Balm.
5. B Vitamins
B vitamins are a family of vitamins that are especially useful for energy production and psychological function. B vitamins are also helpful in the management of stress. Remedying low levels of Vitamin B5 may help with the body’s ability to cope with stress, and help with adrenal function.[7] B6 is also crucial in the production of neurotransmitters dopamine and serotonin, which can improve mood and stress-resilience. Eating a balanced diet that includes a wide range of fruit and vegetables, whole grains, eggs, dairy, fish and some meat should ensure you’re getting enough of the different B Vitamins.
A B-Complex supplement can also be a good way to ensure you’ve got the full range of B vitamins. We are big fans of Viridian’s Co-enzyme B Complex, with Co-enzyme Q10 and Magnesium, and Terranova’s B-Complex, which also contains Ashwagandha, Rhodiola and Ginseng.
Remember – we are here to help so for more information on how to beat stress naturally, including any of the supplements mentioned above, feel free to pop into the store or give us a call. Please note, this blog should not be taken as medical advice – if you have any health concerns or are taking prescribed medication, please consult your GP.
About Suzy
Suzy is a Nutritional Therapist specialising in female hormonal health. To find out how she can help you, get in touch and book in for your free 30-minute consultation.
References
- Dahlman AS, Jonsdottir IH, Hansson C. The hypothalamo–pituitary–adrenal axis and the autonomic nervous system in burnout. Handbook of clinical neurology. 2021 Jan 1;182:83-94.
- Anghelescu IG, Edwards D, Seifritz E, Kasper S. Stress management and the role of Rhodiola rosea: a review. International journal of psychiatry in clinical practice. 2018 Oct 2;22(4):242-52.
- Choudhary D, Bhattacharyya S, Joshi K. Body weight management in adults under chronic stress through treatment with ashwagandha root extract: a double-blind, randomized, placebo-controlled trial. Journal of evidence-based complementary & alternative medicine. 2017 Jan;22(1):96-106.
- Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D, Langade DG. Efficacy and safety of Ashwagandha (Withania somnifera) root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study. Cureus. 2019 Sep 28;11(9).
- Murck H, Steiger A. Mg2+ reduces ACTH secretion and enhances spindle power without changing delta power during sleep in men — possible therapeutic implications. Psychopharmacology (Berl). 1998 Jun;137(3):247-52.
- Murck H. Magnesium and affective disorders. Nutr Neurosci. 2002 Dec;5(6):375-89.
- Ralli EP, Dumm ME. Relation of pantothenic acid to adrenal cortical function. InVitamins & Hormones 1953 Jan 1 (Vol. 11, pp. 133-158). Academic Press.