Some stress support tips for you

We all know that our days have become increasingly busy and stressful. For many, managing work, home life (including but not exclusive to relationships with partners/spouses, kids, pets, parents, domestic chores, maintenance chores and other life admin) and any kind of a personal life can be a Herculean effort.

Our nervous system, whilst great at keeping us alive, is still a bit rubbish at determining whether that unopened letter from HMRC is actually a bear we need to run from or not.

Same goes for the boss approaching you at the coffee machine with a 'Do you have a minute? I need a quick chat with you.', can provoke an instant sinking feeling akin to a summons to the headmaster office, or gallows, depending on how much of a dramatic streak your amygdala has. Stress goes up in a literal heartbeat and now you're questioning whether you have the reserves for this new challenge.

We know that meditation and exercise remain the most effective ways to manage stress but not everyone has the time or capacity to shoehorn 10 minutes of meditation or 20 minutes of exercise into their day on a regular basis. A relaxing bath with some magnesium salts at the end of the day can be a great way to unwind, get some alone (or together!) time and generally calm down before bed, but not everyone has (or enjoys) a bath. Calming teas, of which we have many and will be happy to show you the range if asked, are another great addition.

But not everyone likes herbal teas, some don't even like hot drinks!

For those of us who need a little extra TLC and support by other means, this is a non-exhaustive list of things which can help:

Crocin and safranal from saffron (the dried stamen from crocus flowers) are the active compounds which help our mental wellbeing

Saffron (Crocus Sativus) - we’ve mentioned before how saffron can be wonderful for mood support (in our Winter Blues post). It’s also great for supporting stress and anxiety. A beautifully gentle spice, it is safe to use alongside most medications*. 

Magnesium - mother nature’s stress relief. Also the first nutrient we burn through at a rapid pace when we are stressed and one of the more notoriously challenging nutrients to absorb (especially when you’re stressed as your gut will also be stressed!).

Any magnesium is good for stress but if you want a bit more targeted support then;

• Magnesium Malate is great for muscle pain and energy production

• Magnesium Taurate excels at heart health as well as brain and nervous system support 

• Magnesium Glycinate/Bisglycinate is fantastic for sleep, anxiety and stress as well as helping to support blood sugar regulation - very gentle if you can be sensitive to magnesium

• Magnesium Citrate can be a little unsettling for some stomachs, it’s great for bones and overall musculoskeletal health as well as blood pressure if you tolerate it well

• Magnesium L-threonate (aka Magtein) is the only form of magnesium which crosses the blood brain barrier, which makes it great for neurological support, including memory and overall cognitive function, sleep quality and also, stress.

• Magnesium Oxide is a good laxative as well as being helpful for some migraine sufferers and acid reflux

200-250ml of green tea can provide between 5-30mg of theanine depending on the type of tea used and how it's brewed - Matcha tea is strongest - between 35 and 90mg of theanine depending on the grade of matcha used.

L-theanine - an amino acid from green tea (Camelia Sinensis) and suitable from 2 years old. Theanine is great for nearly everyone, is essentially helps to put the breaks on overstimulation by boosting our calming neurotransmitters. It crosses into the brain within 30-50 minutes and creates a state of ‘wakeful relaxation’ helping you to feel calm without being drowsy and able to concentrate on what you need to, rather than chasing thoughts around your head.

Ashwaghanda (Withania Somnifera) - one of several adaptogenic herbs which can be wonderful for supporting stress. It helps in a very similar manner to L-theanine in supporting your calming neurotransmitters, whilst also interacting with your HPA (brain↔adrenal glands) axis to reduce excess cortisol. The active compounds also have an anti-inflammatory action.

Holy Basil (aka Tulsi but 'real' name Ocimum Tenuiflorum) - another adaptogenic herb. Tulsi also supports brilliantly in stressful situations. It has the added benefit of helping to support and improve metabolic and immune function.

Shatavari (Asparagus Racemosus) - yet another adaptogenic herb. This one is far more female orientated though. Shatavari is phytoestrogenic and has been used to support menstrual health, fertility and lactation as well as overall sexual health and libido. It also supports stress and anxiety by supporting the nervous and immune systems and is used as a rejuvenating tonic in Ayurveda. Avoid if allergic to asparagus!

Damiana (Tunera Diffusa) - more adaptogenic genius. Calms the nervous system and can help to lift the mood and ease nervous tension.

Siberian Ginseng (Eleutherococcus Senticosus) - distantly related to Panax/Korean Ginseng, the Siberian version is a calming rather than over stimulating herb. Though it does also support much, much more, it is mostly known as a calming, vitality booster.

Passionflower increases GABA production in the brain, this is the neurotransmitter equivalent of an off switch for your neurological nerve cells.

Lemon Balm (Melissa Officinalis) - one of the Mint family, Lemon Balm helps to increase GABA in the brain which has a very calming impact on the nervous system. It's also antiviral and has been shown to improve the depth, duration and overall quality of our sleep!

Passionflower (Passiflora Incarnata) - this one is fantastic if you find yourself metaphorically chasing your tail inside your head, following the same thoughts around and around, unable to get off the hamster wheel of an anxiety spiral.

Reishi (Ganoderma Lucidum) - medicinal mushroom extraordinaire. Reishi is a bit of a panacea (see our Mushrooms post) but it's especially known to reduce stress, improve sleep, lessen fatigue and support the immune system.

Flower Remedies - these are working on a slightly different level than all of the above. We have several brands and a range of both individual essences and combination remedies. With this one, we recommend popping in for a chat to see if something more targeted (like Mimulus for fear of a known thing) or a combination for overall calming (such as 5 Flower/Rescue Remedy or Calm & Clear) would be more appropriate.

Tissue Salts - typically for stress and anxiety we'd suggest either Mag. Phos. or Kali. Phos. but this may change depending on you and how everything is actually manifesting for you.

Aconite 200c - a homeopathic remedy with a track record of being useful for stress & anxiety. We would also suggest giving Helios Stress Relief combination a try too!

CBD - a little out of the public focus at the moment but still a good contender to help with stress. You can take up to 10mg daily and it's available from us in capsules, tincture (oil), coffee and tea.

Lastly, and seriously underrated for stress, a vitamin B complex! Our B vitamins are not only water soluble (so we don't store them (other than B12, but that's another conversation!)), they are used in thousands of chemical reactions every day in our bodies and we can go through them at a very rapid rate when we are stressed. Taking a B complex can give you really good support throughout stressful periods, helping to build and properly recycle your neurotransmitters, keeping your energy up and stable, maintaining your immune function and lots of other things too.

We would love to help if you want to come and ask us for a recommendation.

With all new supplements, if you are taking any other medications or have any diagnosed health conditions (including pregnancy or are breastfeeding!), whilst we are very happy to check interactions and suitability, we always recommend chatting with your GP or pharmacist before you add something new.