Stress is increasingly becoming a major issue for people world-wide and has a profound effect on our overall health. It can impact every aspect of our well-being, far beyond just mental health. High levels of stress contribute to digestive problems, hormonal imbalances, immune system dysfunction, inflammation, weight gain (and loss), and much more. You may not have control over all stressors in your life, but luckily there are many supplements and lifestyle habits that can help your brain and body cope better.
No matter what the cause of your stress is, the foods you eat will absolutely have an impact on your mental health. Improper nutrition, irregular meal timing, and crash-dieting are all factors that play a role in how well your body functions. For example, a diet based on poor quality foods with little nutrient density is going to result in inflammation, causing cortisol (the main stress hormone) to rise, followed by a cascade of more health complications. The same thing happens when meals are skipped often, or when the body is constantly in periods of dieting (caloric deficits). The human body is excellent at maintaining balance within the body systems, but eventually it will lose the ability to cope with mental and physical stress, leading to health concerns.
Of course, there is no perfect diet that is going to benefit every person equally. But in general, a balanced diet based on nutrient dense, whole foods is what our bodies respond to best.
The first thing to do is truly analyze your lifestyle. Are you taking the time to care for yourself? Self care is being talked about a lot lately, which is defined as taking an active role in protecting one’s own well-being and happiness. This includes ensuring you are eating and sleeping properly, including some form of physical activity, and simply just making your own needs a priority. We often feel guilt for doing this as things like work, family, and friends tend to be put first, but it is important to remember that in order to effectively deal with all these things, your own health and well-being must be in order. Here are a few tips to help you better cope with stress:
Exercise can both positively and negatively affect your levels of stress. Physical activity is highly beneficial and can help lower symptoms of stress due to endorphins being released. On the other hand, too much exercise can have the opposite effect, as over-training the body will result in fatigue, inflammation, and much more, contributing to even more stress.
Getting adequate sleep is absolutely crucial to your health. Just as stress can disrupt sleep, not getting enough can directly cause stress. Insufficient sleep changes the way your body sends and processes information, leading to poor cognitive function and poor emotional regulation. It is recommended that adults get between 6-9 hours of sleep per night in order to function optimally.
Although more research is needed, preliminary studies show that the use of essential oils can reduce the perception of stress, increase feelings of contentment, and decrease levels of cortisol. Oils such as lavender, bergamot, ylang ylang, and lemongrass have shown to be among the most powerful.
There are many natural supplements that can be taken to get your stress under control. These are much safer than prescription medications as they can result in physical dependencies and unpleasant side effects. Here a few examples:
Is of the adaptogen family, which means that it helps the body remain in balance and resist both mental and physical stress. Supplementing with ashwagandha will help promote mental clarity and relaxation, as well as reduce inflammation. Furthermore, it has shown to help lower blood pressure and support the immune system.
An amino acid found primarily in green and black tea and some mushrooms, available in capsules to supplement with. It works by enhancing alpha brain waves, which are associated with a sense of “wakeful relaxation”, as well as boosting the calming brain chemicals (such as GABA) and reducing excitatory chemicals such as epinephrine. It can also promote a deeper sleep and improve cognitive function.
Another adaptogen that acts as a powerful stress reliever. Rhodiola has been used for the treatment of mild depression, fatigue, and improving exercise performance. Research shows it may stimulate the production of serotonin and dopamine, resulting in a more positive mindset.
An amino acid that is produced in the brain and functions as a neurotransmitter, facilitating communication among brain cells. GABA facilitates sleep, reduces mental and physical stress, lowers anxiety, and creates a calmness of mood. It is a vital contributor to the body’s overall mental and physical balance, and also plays a role in the health of the immune and endocrine systems, as well as the regulation of metabolism.
Mushrooms also have adaptogenic properties and many health benefits. Red reishi in particular areused to help enhance the immune system, reduce stress, improve sleep, and lessen fatigue. They can be used to supplement with by taking capsules or in powder form.
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