Stress causes our bodies to react and adapt by releasing hormones such as adrenaline, noradrenaline and cortisol from our adrenal glands which sit on top of our kidneys. It’s a survival mechanism and is known as the ‘fight or flight’ response. Our heart starts to beat faster, muscles tense up, blood flow is diverted to essential organs such as heart and brain and away from the gut and our breathing quickens. This is the body’s way of protecting us from aggressors/predators.
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But nowadays many of us are facing increasing workloads, relationship pressures, family issues and/or financial pressure which puts our bodies under constant attack and can lead to chronic stress and the activation and release of the hormone cortisol.
Dr Shahzadi Harper, medical expert from bioniq, said this can put you at risk of health problems such as anxiety, depression, digestive problems, IBS, constipation/diarrhoea, weight gain around the stomach and risk of the development of type 2 diabetes, as well as sleep problems, productivity issues, increased risk of heart disease and if your muscles are tense all the time this can also cause tension headaches.
To combat and manage this Dr Harper suggests to her patients to maintain a balanced diet, regularly exercise, and try out some relaxation techniques such as mindfulness, breathing exercises, or, take up a hobby such as knitting or cooking, as well as creating a good social support network of friends and families.
Dr Harper added: “Chronic stress can cause digestive problems and with our hectic lives we may not get all the nutrients we require so I will also recommend supplements to support the body, mind and immune system.”
Dr Harper’s top five supplements are:
1. Magnesium glycinate
Dr Harper said: “The first supplement I would recommend is Magnesium Glycinate, which is often called ‘natures calmer’ as it is good for anxiety, PMS and sleep.”
2. Vitamin B complex
Dr Harper said: “This is really beneficial for balance moods and hormones, as well as boosting productivity and especially as many are turning to plant-based diets, this is incredibly beneficial as many vegetarians and vegans are deficient in Vitamin B12 as it is mainly sourced from meat.”
3. Vitamin D
Dr Harper said: “Also known as the ‘sunshine vitamin’, vitamin D is another supplement I would strongly recommend as it is good for healthy bones and teeth, boosting your mood, helping you sleep, regulating insulin levels and weight, as well as supporting the immune system.”
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4. Omega 3
Dr Harper said: “I would recommend incorporating Omega 3 into your diet as it helps reduce anxiety and depression, as well as preventing inflammation caused by chronic stress, and helping to lower blood pressure and improve heart disease.”
5. Probiotic
Dr Harper said: “Finally, I would suggest integrating a good probiotic into your diet as this is really helpful to aid digestion and maximise the benefits of food, whilst reducing IBS symptoms.”
She added: “For women, I might also add an iron supplement as its surprising how many women are iron deficient due to blood loss during their periods or due to their diet.”
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Often, we are living with chronic stress that we aren’t even aware of. For this reason, Dr Harper often recommends her patients to do bioniq LIFE, which is a personalised health system which evolves with you on your journey to improved health.
She explained: “Having something that is unique and tailored to you is incredibly important, as it helps to identify exactly what supplements your body requires and at what dosage.
“Bioniq LIFE is a subscription-based health system which evaluates your needs through regular blood testing, microbiome and genetic testing and provides you with your very own bespoke supplement made from their unique granulated formula.
“The blood tests are particularly beneficial, as they help to get a better understanding of micronutrient and vitamin levels and deficiencies and take the guess work out of finding the right supplements for you.”
When to get help for stress
If you’ve tried self-help techniques and they aren’t working, you can get free psychological therapies like cognitive behavioural therapy (CBT) on the NHS.
The health body advises: “You don’t need a referral from your GP.
“You can refer yourself directly to a psychological therapies service.
“Or you can get a referral from your GP if you prefer.”
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