Top nutrition tips to help you through a stressful period.
THE SCIENCE
Ongoing stress has, unfortunately, become commonplace in our modern-day society. This type of stress is insidious and creates a profound shift in our nervous system, skewing the body towards a heightened fight-or-flight response and dampens our much needed rest-and-digest response.
In times of stress, a cascade of hormones are produced by our adrenal glands, including adrenaline, noradrenaline and cortisol. These hormones should work very well together to keep our body within its normal mode of operation. Adrenaline helps us keep up with the demands of stress, noradrenaline helps to keep us ‘revved’ up whilst looking after our bodies vital organs. And cortisol works to bring the body back to balance.
If our body is in a constant state of stress, these hormones are put under continual pressure. Cortisol is released in excess to help us keep up with the demands on us. Whilst the adrenals are busy producing cortisol, they do not produce sufficient amounts of the other energising hormones, resulting in tiredness and fatigue.
After a period of time, the adrenals will have a harder time producing this excessive amount of cortisol. With very little cortisol going around the bloodstream, it can make us feel extremely fatigued, also known as ‘adrenal exhaustion’.
NUTRITIONAL APPROACH
Working in personalised nutrition, I find that there is never a ‘one-size-fits-all’ approach for my clients. Whilst one strategy will work really well for one person, it won’t work well for the next client. However, there are some common recommendations I will make when I am dealing with someone who is facing ongoing stress:-
Stress nutrients - If our adrenal glands are supported by the nutrients they require to operate well, our body copes with stress better. These important glands need specific nutrients to function at their peak. Vitamin C, zinc and pantothenic acid (vitamin B5) are known as vital players in adrenal health, helping to support our response to stress. The group of B vitamins also work synergistically to support our energy production cycle. Most B vitamins, with the exception of vitamin B12, are not stored in the body; consequently, they must be acquired daily from the diet. A diet rich in the above nutrients, will support our body to operate as best as it can in times of stress. I’ll often consider a high potency supplementation formula to bring adrenal health back to balance if my client has been under ongoing stress for a long period.
L-theanine - this an amino acid is known for it’s calming properties; supporting relaxation, focus, and mood and is found naturally in green tea. L-theanine is a fabulous one to have in your arsenal for optimal nervous system support, helping you maintain a calm and relaxed state in our otherwise frenetic world. Green tea is also a lovely alternative to your standard tea and coffee.
Magnesium - magnesium glycinate and magnesium threonate are good supplement choices to support you through a stressful period. The former is combined with the amino acid, glycine, offering a powerful combination to induce a calming and relaxing effect on the body. The latter is able to cross the blood-brain barrier, making it particularly effective for mental / emotional stress and mood. Magnesium in general is known as the ‘relaxant’ mineral - it helps regulate the bodies stress hormones, inhibit over-excitation in the brain and is essential for supporting the body to create important neurotransmitters like serotonin and melatonin, which are vital for mood and sleep. It’s important to bear in mind that Magnesium is a common nutrient deficiency.
Vitamin D - maintaining your vitamin D levels in the UK between September and April is important for supporting a positive mood and for overall mental wellbeing. Vitamin D3 is considered the superior form of vitamin D.
Other considerations - Magnolia rhodolia, Omega 3, Siberian ginseng, Lemon balm, 5HTP and Probiotics are all helpful in their own unique way for supporting our mental wellness through stressful periods. This is due to their various calming and anxiety reducing properties, plus overall brain health support Always take supplements with the guidance of a practitioner so they can recommend the best formula, dosage and assess if it is safe for you to take.