Top Tips for fighting stress the natural way

Good nutrition is always important, especially during periods of stress. Try not to skip meals, breakfast is especially important. It’s amazing how many people expect their brain to work properly when they haven’t eaten since tea the day before! Eat a healthy wholefood diet supplying plenty of nutrient-rich fresh meat, fruit, vegetables, nuts and fish – try to resist convenience foods which, although time-saving, are often nutrient-poor. A number of multivitamin supplements can provide nutritional support during times of stress, help to reduce anxiety, improve sleep and maintain a positive mood.

Multivitamins

Vitamin C is rapidly consumed in metabolic reactions associated with the stress response. High levels of vitamin C can block the replication of viruses inside cells to lower the frequency and severity of the common cold which often strikes when stress reduces immune resistance. B group vitamins are also depleted by stress responses, and by the metabolism of alcohol and sugary foods that are often resorted to during periods of stress. Stress also depletes the body of calcium and magnesium, so a multivitamin and mineral supplement is a good idea as a nutritional safety net, especially if it includes probiotic to replenish immune-boosting bacteria in the gut.

5-HTP

Supplements supplying 5-HTP provide building blocks for making serotonin (5-HT) a brain chemical which improves mood, behaviour, appetite, sleep and impulse control. Low levels of serotonin are associated with anxiety, insomnia, depression and migraine headaches. 5-HTP supplements are at least as effective as the antidepressant drugs, SSRIs (selective serotonin re-uptake inhibitors) but tend to have a faster onset of action.

St John’s Wort

This herb contains a number of unique substances that have a natural antidepressant action. It can improve anxiety and lift a low mood in those with mild to moderate depression. It also appears to lower high levels of stress hormones and increase production of melatonin to improve sleep.

Omega-3

Fish oils contain long-chain polyunsaturated fatty acids (DHA and EPA) which play an important structural and functional role within the brain. Clinical trials suggest that intakes of omega 3 fatty acids can improve symptoms of depression, prolong periods of remission from depressive episodes and improve the short-term course of the illness in those affected. Aim to eat more oily fish and/or take a fish oil supplement.

Valerian is one of the most relaxing herbal remedies. It is used to help relieve anxiety, induce sleep and promote calm.

Last updated 20 July 2011