First came the move. Then the new job, followed by the breakup. A bag of chips held far more appeal than Brussels sprouts. You skipped a few meals and lost a lot of sleep. Then your energy hit rock-bottom.
The nervous system naturally releases stress hormones like cortisol and adrenaline during what it perceives as an emergency—even facing a dreaded test, deadline, or job interview. While a little pressure can be motivating, the key is to prevent it from overwhelming us and robbing our well-being.
We all know the debilitating effects of stress: poor sleep, upset stomachs, anxiety, headaches, and fatigue. What we don't always see are the far-reaching impacts on our internal systems. These include hormonal imbalances, digestive problems, and disruption in immunity. Chronic stress can take its toll on the body and mind.
Nutrition depletion
Stress slows the body's ability to digest and absorb nutrients. Over time, this may increase inflammation and overwork the adrenal glands, depleting the nutrition stores that our organs rely on to function normally.
Let's look at the top five nutrients depleted by chronic stress:
- Vitamin B Complex – Stress targets the nervous system, reliant on the family of B-complex vitamins, especially Vitamins B5 (pantothenic acid), B6, and B12. These nutrients serve a vital role in modulating proper function of the hypothalamic-pituitary-adrenal axis that helps the body respond to stress. B Vitamins help support your mood and manage stress levels.
- Vitamin C – Supports the immune system during stress, but often requires supplementation due to poor diet or depletion during chronic stress.
- Vitamin D – Rapidly depleted during stress, Vitamin D relies on sunlight as a primary source, since it can be difficult to derive from food. Supplementation is critical to protect your immune system and combat stress.
- Magnesium – Regulates dozens of the body's biochemical processes, including levels of the neurotransmitter GABA, your brain's natural stress manager. Think of it as a magic mineral with its anxiety-calming qualities.
- Zinc – This critical mineral tends to be low in Western and vegetarian diets, and it's one of the first gobbled up by all those stress gremlins.
6 steps to conquer stress
With a few thoughtful lifestyle modifications and supportive CAITERA® supplements, you can get a better grip on stress:
- Swap the sugar. It's easy to reach for the Rocky Road during tough times, but reducing your sugar intake will boost your mood by helping you avoid the blues. Choose citrus fruits, leafy greens, lean proteins, and whole grains.
- Get outside and move. Fresh air, nature, sunshine, and exercise are helpful antidotes to stress. A daily walk with a podcast is a great place to start.
- Meditate. Quiet your mind with music or yoga. Just 15 minutes can make a mighty difference in your mood and outlook.
- Prioritize "me" time. Reserve a part of every day just for you and make it a daily routine, whether a hot bath, journaling, or personal treatment.
- Shift gears. Socialize with friends and family, or take the dog for a walk for some stress relief. Connecting with loved ones helps promote peace.
- Unplug. Boost your mood (and give your eyes a break from electronics) with a good book or mindfulness practice.
While a balanced diet can help replenish some nutrients depleted by stress, you may still need a little support.
Meet the Stress-Buster: WELLNESS WAKE-UP™
Designed to promote joyful living, this doctor-formulated supplement can help you get your mojo back and counteract the debilitating effects of stress by restoring balance from the inside out. It contains the top five stress-depleted nutrients mentioned above.
Plus, this 6-in-1 multivitamin is loaded from A to Z with a broad spectrum of antioxidants, adaptogens, and energizing herbs that all work synergistically to help combat stress, enhance your immune system, and maintain vitality. It meets or exceeds the required daily levels of key nutrients to support optimal well-being.
Feel-good neurotransmitters like serotonin and other endorphins also rely on hormonal balance to support you during stress. Our sister company, SottoPelle®, can help you find a skilled provider and create a plan for a healthier, calmer you.
Sources
The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence. Adv. Nutr. 2020 Jan; 11(1): 103–112.
Stress and Health. Harvard School of Public Health. October 2021.
The effects of magnesium supplementation on subjective anxiety and stress – a systematic review. Boyle NB, Lawton C et al. Nutrients. 2017 May; 9(5): 429.
The effect of 90-day administration of a high dose vitamin B-complex on work stress. Stough C, Scholey A et al. Hum Psychopharmacol. 2011 Oct; 26(7): 470-6.