Stress is an inevitable part of life, and you've probably heard about the benefits of meditation & mindfulness to cope with it, but did you know that the way we nourish our bodies can significantly reduce the negative effects of chronic stress?
During times of heightened or ongoing stress, our bodies need extra support to maintain balance and resilience, (and not get sick!). Here are the top five nutrients that can help support your body during stressful times:
1. Magnesium: The Stress-Relief Mineral
Magnesium is often referred to as nature's mineral of relaxation. It plays a crucial role in well over 300 enzymatic reactions in the body, including those that regulate stress and mood. When you're stressed, your body’s magnesium levels deplete very quickly, which leads to symptoms like anxiety, tension, and fatigue, and also weakens our ability to respond to stress in a healthy way.
How to Get It: As well as incorporating magnesium-rich foods like leafy greens, nuts, seeds, cacao and whole grains into your diet, take a magnesium supplement daily, and take extra during times of high stress.
2. Potassium and the Adrenal Cocktail
Potassium plays a significant role in supporting adrenal health. It helps balance sodium levels and supports the function of the adrenal glands, making it an essential nutrient during stressful times. The adrenal glands produce cortisol, and in times of chronic stress, we have excess levels of this stress hormone, leading to (among many other things) the loss of potassium.
I feel instant relief from an overactive fight-or-flight response through drinking an adrenal cocktail. The adrenal cocktail is a mix of orange juice (wholefood vitamin C), cream of tartar (potassium), and a pinch or two of sea salt. This combination not only provides potassium but also supports adrenal function, helping your body cope better with stress.
How to Get It: Enjoy potassium-rich foods like bananas, avocados, and sweet potatoes, and have one or two adrenal cocktails (preferably away from food) each day.
3. Wholefood Sources of Vitamin Bs: The Energy Boosters
The B vitamins are crucial for energy production, nervous system health, and the synthesis of neurotransmitters like serotonin, which influences mood. Stress can deplete your body’s stores of B vitamins, leading to feelings of fatigue, irritability, and low mood.
It's important to get your B vitamins from wholefood sources, as synthetic forms may not be as easily absorbed or effective, and many are made from coal tar derivatives. Wholefood sources also provide a full spectrum of B vitamins along with other nutrients that work synergistically.
How to Get It: Good food sources are beef liver, bee pollen, eggs, meat, legumes, and whole grains. Vitamin B12 is only found in animal foods, so if you are vegan, a supplement is necessary - ensure it is an activated form (methylcobalamin).
4. Cod Liver Oil: A Rich Source of Essential Fatty Acids
Cod liver oil is an exceptional source of omega-3 fatty acids, which are essential for brain health, mood regulation, and reducing inflammation - key factors in managing stress. Omega-3s are known for their ability to support cognitive function and promote a balanced mood, making them invaluable during stressful periods.
Cod liver oil has the added benefit of providing vitamins A and D, which further support immune function and overall well-being.
How to Get It: Have a daily spoonful of high-quality cod liver oil (with no added synthetic A or D), and you can also include fatty fish like salmon, mackerel, and sardines in your diet.
5. Wholefood Vitamin C: The Synergistic Antioxidant Powerhouse
Vitamin C is widely recognised for its immune-boosting and antioxidant properties, but its benefits go far beyond that, especially when obtained from wholefood sources. Wholefood vitamin C is packed with a complex array of nutrients, including other powerful antioxidants like quercetin. These antioxidants work together to neutralise free radicals, reduce inflammation, and protect the body from the oxidative stress that can be exacerbated by emotional or physical strain.
One of the standout components of wholefood vitamin C is copper. Copper plays a crucial role in the formation of red blood cells, maintaining healthy nerves, and supporting the immune system. More importantly, copper is essential for the proper functioning of enzymes involved in the body’s stress response. It helps to regulate the production of neurotransmitters, which are key in managing mood and stress resilience. This makes wholefood vitamin C, with its naturally occurring copper, far more effective in supporting the body during stressful times than isolated ascorbic acid.
How to Get It: Wholefood sources of vitamin C include acerola cherries, camu camu, and citrus fruits.
Supporting your body with the right nutrients is key to managing stress effectively. By prioritising magnesium, potassium, essential fatty acids from cod liver oil, wholefood sources of B vitamins and vitamin C, you can give your body the tools it needs to stay balanced, energised, and resilient in the face of stress.
Taking small, intentional steps to nourish your body can make a big difference in how you handle life’s challenges. If you’re ready to take the next step in supporting your health, consider incorporating these nutrients into your daily routine or reach out to learn more about how I can help you on your journey to wellness.
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