
Written by Laurel Sterling, MA, RD, CDN
Laurel is a registered dietitian-nutritionist and certified nutritionist and has worked in the natural products industry since 2000. She has a passion for empowering others through nutritional education.
The Thanksgiving dinner and travel rush is behind us, but the December and January holidays are looming. All of the gift buying, holiday decorating, card sending, and food prepping add a tremendous amount of stress beyond our everyday stressors. More traffic, parking congestion, longer lines at stores, and more shoppers can be taxing. Stress is an everyday part of modern living but is heightened at the holidays. Perkins research in 1994 cited in the Harvard Business Review showed that 60-90% of doctor visits were stress related, and The Property and Casualty Insurance Edition estimates that $150 billion in productivity in the workplace is lost due to issues related to stress. But there are many ways to cope with stress in a healthy way.
Is there anyone that’s TRULY stress-free? Probably not, but how we
choose to manage stress plays a huge part in how it will affect us. Some people
exercise, do yoga, meditate, take a walk, or journal. Some internalize their
stress. When our bodies experience occasional stress, they excrete amino acids,
minerals, and electrolytes rapidly. And it may not be able to replenish them
quickly enough.
A high-quality, well-absorbed multivitamin
should be the basis of your supplemental regime. An additional B-complex
vitamin is crucial in these higher stress times. B-vitamins replete our
adrenals, which use them up at a fast rate. All B vitamins are necessary in a
properly functioning nervous system. A well-absorbed B-complex with more pantothenic acid B5) in it would be helpful to
take separate from the multi at lunchtime. B5 supports adrenal cortex function.
Magnesium
regulates more than 325 enzymes in the body. This mineral is an integral part
of the enzymatic activity involved in energy production. It also helps with
protein synthesis, nerve signal transmitting, muscle relaxing, and keeping
adrenal stress hormones under control.
Vitamin
C is essential and key to the synthesis of hormones involved in
adrenal gland functioning. It normalizes cortisol in severe stress. Cortisol is
a hormone that increases with stress. The adrenals use up voracious amounts of
vitamin C in times of great stress.
Our brain is made up of around 60% fat;
therefore, it is highly reliant on healthy fats and omega-3s to function
optimally. Several studies point at fish oil to promote cognitive health and a
healthy mood. Ninety-five percent of serotonin, our “feel good hormone”, is
produced in the gut. Studies have shown probiotics help reduce stress hormones and increase the
production of GABA (gamma amino butyric acid), a naturally
occurring amino acid and inhibitory neurotransmitter in our brain. Pharma GABA is a more bioavailable form
of GABA. It promotes alpha brain waves to calm and focus, and it supports healthy
levels of endorphins and serotonin. GABA promotes a healthy mood, relaxation,
and restful sleep.
L-theanine is an amino acid that is
found naturally in green and black teas. L-theanine helps create a calm,
centered feeling and promotes alpha brain waves, which are associated with a
state of wakeful relaxation. Theanine affects the neurotransmitter’s serotonin
and dopamine, which influence mood, emotions, sleep, and stress.
Phosphatidyl
serine is a naturally occurring phospholipid that is an essential
component of our cell membranes, and a vital component of our neural membranes.
It promotes inter-cellular communication in the brain. It works by aiding the
neurotransmitters involved in mood and protects against stress. Phosphatidyl choline is also a
phospholipid found naturally in all cells. It is found in eggs, soybeans,
sunflowers, and other foods, and is a component of lecithin.
A busy lifestyle, bad night's sleep, extra activities, holidays, or
an unfortunate event can throw off our mind-body balance. Regardless of the
cause, we all have days when our bodies need some extra support. Help reset
your mindset, promote calmness, add mental clarity, and support a healthier
mood by making lifestyle and dietary changes and supplementing with specific
nutrients that can help ease occasional nervous tension, stress, moodiness, and
fuzzy thinking.