Nutrients To Reduce Stress & Stay Healthy
We could all use some advice on the best nutrients to reduce stress. I brought in my intern Nia to help us! Who here feels stressed? If I asked anyone I know that question, all hands would be up. It seems like we’re in a state of constantly managing stressors as a result of our environment and society. We’re exposed to more chemicals and pollutants than ever, we’re navigating new social challenges due to the pandemic and social media, we’re juggling work and pleasure, we’re penny-pinching to keep up with the cost of living, not to mention we’re trying to tackle global warming, and are bombarded with depressing news stories every time we tune in. We’re stressed – and it’s not our fault.
But stress and anxiety are massive issues affecting millions of people. It’s alarming that almost 20% of the US population has some type of anxiety disorder (over 40 million people), and 7% of children are already experiencing difficulties with anxiety before they even turn 17. We know that stress is a problem but how do we even begin to fix it?
First, let’s talk about stress and what it actually is.
The Oxford Dictionary defines stress as “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances”. But stress is actually a good thing! It was an evolutionary technique we developed to survive dangerous circumstances because it activated our fight-or-flight response. This meant that in a split second we could react to a situation to keep ourselves safe by fighting or fleeing.
This is still useful for dangerous or life-threatening situations, but how does it serve us in our generally safe day-to-day lives? What seems to happen is that our stress response is being activated even when there isn’t the threat of immediate danger. We get stressed when a coworker criticizes us, when we have too much to do at home after work, or even when there’s an unusually long line at the grocery store. None of these situations are ideal, and none are life-threatening, but all can activate our body’s stress response.
This response causes the adrenal glands to dump epinephrine (aka adrenaline) into our bloodstream. As the epinephrine makes its way through the bloodstream, the body’s heart rate, blood pressure, and rate of breathing go up. Glucose is released into the bloodstream and our brain is on high alert. If our brain continues to feel we’re in danger, it signals the adrenals to release cortisol to keep us ready to fight or flee at a moment’s notice. I don’t know about you but that sounds absolutely, well- STRESSFUL! This is why it’s not meant to be a chronic state of being.
Chronic stress can have tons of negative health effects on our bodies.
So what can we do to combat the stressors of everyday life to prevent these illnesses, and give us back our peace of mind? Well, one of the easiest things we can change is our diet! More specifically, we can include stress combating nutrients through food or supplementation that help support our body’s stress response and calm us down!
Nutrients to Reduce Stress Video
Jesse has shared a video outlining how the following nutrients can help you manage stress! Check it out on Youtube or Instagram to find out more!
Nutrients to reduce stress
B vitamins
B vitamins are energizing! They support our (very busy and stressed out) adrenal glands while they work hard to produce the hormones our brain asks for. B6 and B12 are super important because they also help to support our nerves and nervous system. Our body actually makes some of its own B vitamins but because they dissolve in water, our bodies don’t store them.
This means we need to have a constant supply of B vitamins come from our diet! You can find B vitamins in foods like dark leafy greens, kale & spinach, asparagus, eggs, and more.
Vitamin C
Vitamin C is well known as an immune booster thanks to its super powerful antioxidants! But did you know it also plays an important role in supporting our body’s stress response? You can find high levels of Vitamin C located within the adrenal glands which by now we know are a super important part of our stress response. Vitamin C can reduce the levels of stress hormones in the blood and the symptoms associated with stress. This helps to maintain and improve immune function, as well as protect the body’s cells!
Unlike B vitamins, our body can’t produce its own Vitamin C (we’re actually one of the only mammals who can’t)! And like B vitamins, Vitamin C is water soluble so we can’t store it, meaning we need to get it from foods every day! Citrus is our go-to for vitamin C but you can also find it in more surprising places like strawberries, cauliflower (say what), guava, and bell peppers!
Magnesium
Last on the list is magnesium! Magnesium is super for helping our bodies slow down. The amount of magnesium in your body is connected to stress levels. If you’re under more physical or mental stress, your body consumes more magnesium. Making sure we have lots available helps support our stress response, and eventually helps us calm down. Magnesium is found in foods like nuts and seeds, avocado, whole grains, dark leafy greens, fish, and my personal favourite – raw dark chocolate!
You can supplement these nutrients, or incorporate them into your diet! I love finding ways to eat foods that contain what I need, so I’ve included a stress-busting recipe roundup below that highlights some of Jesse’s recipes that will give you a healthy dose of each of these nutrients!
Recipes packed with nutrients to reduce stress
Zucchini Pasta with Tomato and Mushroom Sauce
All 3: This Zucchini Pasta with Tomato Mushroom Sauce has the trifecta of stress-reducing nutrients! The zucchini noodles in this recipe contain both vitamin C and B vitamins, top that off with vitamin C-rich tomatoes and magnesium-filled portobello mushrooms, and you have the perfect recipe to reduce stress after a long day!
Salmon Burgers with Sweet Potato Fries
All 3: Another recipe with all three stress-busting star ingredients! These salmon burgers are perfect all year round, and salmon will get you doses of both B vitamins and magnesium! The vitamin C drops in thanks to those yummy sweet potato fries! This is a Friday favourite! End the week off with some delicious, comforting, stress-busting burgers!
Chocolate Zucchini Muffins
All 3: A sweet take on our trio of nutrients! The zucchini in these muffins gives us our vitamin C and B vitamins, walnuts pack a punch with both B vitamins and magnesium, while the 1.5 cups of cocoa powder round out the whole thing with another heavy hit of magnesium. These muffins are the perfect afternoon snack to boost your mood and bring your stress levels down!
Almond Cauliflower Soup
All 3: The perfect soup for chilly weather! This soup contains cauliflower (our surprise source of vitamin C), as well as almond butter! Almonds have both magnesium and B vitamins to help keep you going after or during a stressful day! This gluten-free, vegan dish is ready in just 35 minutes, making dinner 100% stress-free!
Balsamic Strawberry Rhubarb Crisp
Vitamin C & Magnesium: This crisp is loaded with yummy nutrients! The strawberry and rhubarb both are high in vitamin C, while the oat topping brings the magnesium. If you want to get some B’s in there, add some chopped nuts on top for an extra energy boost! Your adrenals will thank you!
Gluten-free Asparagus Leek Quiche with Quinoa Crust
B Vitamins & Magnesium: Remember how I mentioned that asparagus was a great source of plant-based B vitamins? Well this recipe is all about the asparagus! Both the asparagus, nutritional yeast, and eggs in this recipe give you your B vitamins, while the quinoa crust provides magnesium! Serve with a side salad of tomatoes drizzled with olive oil and balsamic for the perfect balance of all three nutrients!
Nia is a Holistic Nutritionist and the Founder of Good Vibrations Rock Shop in Stratford, Ontario Canada. Nia is an expert in the healing powers of crystals, rocks, and gems. She sources the highest quality pieces from across the globe and specializes in finding rare and one-of-a-kind gems and fossils.
She is an advocate for low-stress holistic living, allergies, autoimmunity, and the mind-body connection.
Nia is all about spreading her vibrant, sunny energy everywhere she goes! She and the shop are pillars in the community, carrying local artisan goods, and creating deep connections and nourishing experiences through high-vibe events and 1:1 services with skilled practitioners.
Nia is also the creator of an online crystal course catalogue to help empower you on your wellness journey! If you’re curious about crystals or want to learn how to get the most value and connection from your stones, you definitely want this! The best part? You can learn right from the comfort of your home and watch again and again!
Visit Good Vibrations Rock Shop where the vibes are immaculate, the stones are stunning, and everyone is welcomed with open arms and open hearts. You can also connect with Nia online via Instagram, Facebook, her website, or email!
If you’re struggling with serious stress, anxiety, depression, or the like, please reach out to a healthcare professional for help. You are not alone.
Photo by Artem Kovalev on Unsplash