Managing Stress Naturally: A Holistic Approach to Regain Energy and Clarity

In today's fast-paced world, stress has become an almost inevitable part of life. Although often perceived as a burden, stress also presents major positive aspects. Our chronic, unchecked stress, however, can have detrimental effects on our health when not managed properly. What if you could harness natural strategies to manage stress, regain your energy, and restore mental clarity? Discover how a holistic approach can support your well-being and empower you on your health journey.

Understanding the benefits of stress and the impact of chronic unmanaged stress

The benefits of a healthy stress response

“For those of us who study stress processes and psychophysiology, stress is just any demand for change—it’s neither good nor bad,” Jeremy Jamieson, researcher in psychology of stress. Most of us see stress as a negative experience that needs to be eliminated. However, a healthy stress response presents very interesting benefits:

• Enhanced Performance: Short-term stress can enhance cognitive function and physical performance. It can sharpen concentration and improve reaction times, which can be beneficial in situations requiring quick thinking and action. However, there is a need to recuperate from that stress, which we almost never get, either due to external causes (more projects, more deadlines, an accident) or to self-inflicted causes (inadequate sleep, caffeine, alcohol, sugar, inadequate rest, inadequate exercise) (1)

• Resilience Building: Managing stress effectively can build resilience. Overcoming stressful situations can enhance one's ability to handle future challenges, fostering a sense of accomplishment and confidence. (2)

• Motivation and Productivity: Stress can act as a motivator, driving individuals to complete tasks and achieve goals. It can push people to work harder and be more productive, especially when facing deadlines or important events… As long as we can recognise what is important and prioritise the essential. (3)

• Immune System Activation: Acute stress can temporarily boost the immune system, preparing the body to respond to potential threats. This short-term activation can help in wound healing and infection prevention. Long-term chronic stress, however, weakens our immune system, making us more vulnerable to infections. (4)

• Social Bonding: Stressful situations can strengthen social bonds. Shared stress can lead to increased cooperation and support among individuals, fostering a sense of community and belonging… if shame and guilt are not preventing us from seeking these bonds. (5)

• Personal Growth: Overcoming stress can lead to personal growth. It can provide opportunities for self-reflection and learning, helping individuals to develop new skills and coping strategies(6) … if we take the time to reflect.

• Emotional Awareness: Stress can increase emotional awareness. It can help individuals recognise their emotional responses and build better emotional regulation skills (7) … if they can reflect on their sources of stress and their emotional impacts (do they have the time, the awareness ?).

Stress and our body's response have allowed us to survive and grow. However, our complex society and fast-paced lifestyle have given rise to a vast array of stressors, both physical and psychological, that we had little time to adjust to, leaving many of us with unmanaged chronic stress that deteriorates our stress response, depletes our energy, impacts our mental health, and makes us sicker year after year.

Chronic stress and its impact on health

 Stress isn't just an emotional experience; it affects your entire body. The sympathetic nervous system is triggered to increase blood pressure, sugar is mobilised into the blood for utilisation by muscles and the brain. Once the stressor is gone, the parasympathetic nervous system is triggered to allow your body to return to its normal state. However, with chronic stress, the body is in hypervigilance all the time, and the parasympathetic nervous system cannot complete its recovery tasks. From disrupting sleep and chronically increasing blood pressure (hypertension) to impairing cognitive function and digestive health, chronic stress can take a significant toll on health. Recognising the signs of stress is the first step toward managing it effectively.

Nutrition for Stress Management

 Nutrition goes far beyond the nutrients, fibre and water you consume, there is an emotional relationship with food, but this is for another post. For now, let us focus on nutrients. What you eat plays a crucial role in your body’s capacity to handle stress. Reducing processed foods (and discretionary foods) and incorporating a healthy, balanced, and varied diet can provide the vitamins and minerals necessary for optimal brain and organ function and energy levels.

- Magnesium

Magnesium is crucial for our health as this mineral intervenes in more than 300 enzymatic reactions, but guess what, magnesium gets depleted by chronic stress. In return, this deficiency might heighten the body’s vulnerability to stress, creating a vicious cycle of magnesium deficiency and stress. (11)

Food sources of magnesium: Leafy greens, nuts, and seeds help regulate the nervous system and promote relaxation. (12)

- Healthy fats:

Prefer monounsaturated fats like extra virgin olive oil (EVOO) or Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s reduce inflammation and support brain and cardiovascular health. (13)

- Complex Carbohydrates:

Fruits, vegetables and whole grains provide nutrients, phytochemicals and fibre that stabilise blood sugar levels, preventing energy crashes. (14)

- Healthy unprocessed proteins:

Meat, poultry, eggs, legumes, soy beans provide the building blocks of human proteins, cells, hormones, and neurotransmitters, which are needed for providing a normal stress response.

Lifestyle Practices for Stress Relief

 Incorporating mindful practices into your daily routine can significantly reduce stress levels and enhance overall well-being.

 - Stress Reappraisal techniques: Learn to assess your stress response and break the habit of seeing stress as a threat itself. (15)

- Mindfulness and Meditation: Taking a few minutes each day to practice mindfulness or meditation can help calm the mind and improve focus. (16)

- Physical Activity: Regular exercise, whether it's yoga, walking, or dancing, releases endorphins that boost mood and reduce stress. (17) Humans are designed to move, but it is important to get joy from this movement, or know that you can get joy from it. Joy will help you stick with the physical activity of your choice

- Adequate Sleep: Prioritising sleep is essential for recovery and maintaining energy levels. Aim for 7-9 hours of quality sleep each night. (18) If you struggle to get adequate sleep, a naturopath can help with strategies, nutrients and medicinal plants.

The Role of Self-Care

 Self-care is not a luxury, nor a guilty indulgence; it is a necessity, especially for working parents who put the needs of others before their own. Who always takes their breakfast after their kids are finally ready to go to school?? That's only a minor example among many other sacrifices to being a good parent. Finding time for yourself can be incredibly challenging amidst the demands of work, parenting, and household responsibilities. However, it is crucial to remember that you cannot pour from an empty cup. Taking time to recharge and care for your own needs is not selfish; it is essential for your well-being and your ability to support those around you.

 - Set Boundaries: Learn and reflect about what is essential to you, to your values and commit with yourself to prioritising them as often as possible. Your self-care is as valid as other commitments, if it is what is important for you right now. Learn to prioritise your needs and communicate your limits to others.

- Engage in hobbies: Activities you enjoy not only provide a much-needed break from stress but also fill your cup. Whether it is reading, gardening, crafting, or playing sports, make time for what brings you joy and aligns with your values.

- Connect with Nature: Spending time outdoors has a calming effect and improves mood. Humans are part of Nature; reconnecting with the body sensations felt in Nature means reconnecting with oneself. Even a short walk in the park can make a difference. (19)

The Power of Medicinal Plants

 Nature offers a treasure trove of remedies to help improve our stress response and our resilience to stress. Adaptogenic herbs like ashwagandha (Withania somnifera), rhodiola (Rhodiola rosea), or Siberian ginseng (Eleutherococcus senticosus) can help your body adapt to stress and restore balance. These plants have been used for centuries in traditional medicine and are backed by modern research for their efficacy.

The complexity of plants lies in their intricate chemistry, which allows them to exert multiple actions on the body. Unlike synthetic compounds, plants contain a variety of active constituents that work synergistically to provide deep support. This makes them particularly effective for addressing the multifaceted nature of stress. Here are a couple of examples, but naturopaths and herbalists have many more in their herbal Materia Medica

- Ashwagandha (Withania somnifera): Known for its ability to reduce cortisol levels, ashwagandha can help manage anxiety and improve overall well-being.(8)

- Rhodiola (Rhodiola rosea): This herb enhances mental performance and reduces fatigue, making it ideal for those juggling multiple responsibilities. (9)

- Siberian ginseng (Eleutherococcus senticosus): Not to be confused with Korean Ginseng (Panax ginseng) that is also an adaptogen, Siberian ginseng helps modulate the body's stress response and supports immune function. (10)

Seeking Professional Support

Sometimes, managing stress requires professional guidance. A naturopath can provide personalised strategies tailored to your unique needs, helping you achieve optimal health and well-being.

 Managing stress naturally is about embracing a holistic approach that encompasses medicinal plants, nutrition, lifestyle practices, and self-care. By taking proactive steps, you can regain your energy, restore mental clarity, and enjoy a more balanced life.

 Ready to take the first step toward harnessing your stress response? Download our free guide below on natural stress management techniques and start your journey to better health today.

 Feel free to share your thoughts and experiences in the comments below. How do you manage stress in your daily life?

References

Benefits of stress

1. Enhanced Performance:

• Yerkes, R. M., & Dodson, J. D. (1908). The relation of strength of stimulus to rapidity of habit-formation. Journal of Comparative Neurology and Psychology, 18(5), 459-482.

• This study introduced the Yerkes-Dodson law, which suggests that performance increases with physiological or mental arousal, but only up to a certain point.

2. Resilience Building:

• Southwick, S. M., & Charney, D. S. (2012). Resilience: The Science of Mastering Life's Greatest Challenges. Cambridge University Press.

• This book discusses how overcoming stress and adversity can build resilience.

3. Motivation and Productivity:

• Lazarus, R. S., & Folkman, S. (1984). Stress, Appraisal, and Coping. Springer Publishing Company.

• This seminal work discusses how stress can motivate individuals to cope and adapt, enhancing productivity.

4. Immune System Activation:

• Dhabhar, F. S. (2018). The short-term stress response: Mother nature's mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity. Frontiers in Neuroendocrinology, 49, 175-192.

• This article discusses how short-term stress can enhance immune function.

5. Social Bonding:

• Taylor, S. E. (2006). Social support: A review. In H. S. Friedman & R. C. Silver (Eds.), Oxford Handbook of Health Psychology (pp. 189-214). Oxford University Press.

• This chapter reviews how social support and bonding can be enhanced through shared stressful experiences.

6. Personal Growth:

• Tedeschi, R. G., & Calhoun, L. G. (2004). Posttraumatic Growth: Conceptual Foundations and Empirical Evidence. Psychological Inquiry, 15(1), 1-18.

• This article discusses the concept of posttraumatic growth, where individuals experience personal growth following stressful and traumatic events.

7. Emotional Awareness:

• Salovey, P., & Mayer, J. D. (1990). Emotional Intelligence. Imagination, Cognition and Personality, 9(3), 185-211.

Medicinal Plants

8. Ashwagandha (Withania somnifera)

• Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186. DOI: 10.1097/MD.0000000000017186

9. Rhodiola (Rhodiola rosea)

• Darbinyan, V., Kteyan, A., Panossian, A., Gabrielian, E., Wikman, G., & Wagner, H. (2000). Rhodiola rosea in stress induced fatigue—a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine, 7(5), 365-371. DOI: 10.1016/S0944-7113(00)80055-0

10. Siberian ginseng (Eleuthrerococcus senticosus)

• Bleakney, T. L. (2008). Deconstructing an adaptogen: Eleutherococcus senticosus. Holistic Nursing Practice, 22(4), 220-224.

Nutrients

11. Stress depletes magnesium

• Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium status and stress: the vicious circle concept revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672

12. Magnesium-Rich Foods

• Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429. DOI: 10.3390/nu9050429

13. Omega-3 Fatty Acids

• Dyall, S. C. (2015). Long-chain omega-3 fatty acids and the brain: A review of the independent and shared effects of EPA, DPA and DHA. Frontiers in Aging Neuroscience, 7, 52. DOI: 10.3389/fnagi.2015.00052

14. Complex Carbohydrates

• Ludwig, D. S. (2002). The glycemic index: Physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA, 287(18), 2414-2423. DOI: 10.1001/jama.287.18.2414

Lifestyle Advice

15. Stress Reappraisal techniques

• Jamieson, J. P., Nock, M. K., & Mendes, W. B. (2012). Mind over matter: Reappraising arousal improves cardiovascular and cognitive responses to stress. Journal of Experimental Psychology: General, 141(3), 417–422. https://doi.org/10.1037/a0025719

• Jamieson, J. P., Crum, A. J., Goyer, J. P., Marotta, M. E., & Akinola, M. (2018). Optimizing stress responses with reappraisal and mindset interventions: An integrated model. Anxiety, Stress, & Coping, 31(3), 245-261. https://doi.org/10.1080/10615806.2018.1442615

16. Mindfulness and Meditation:

• Mindfulness and meditation can help calm the mind and improve focus.

• Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., ... & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368. DOI: 10.1001/jamainternmed.2013.13018

17. Physical Activity:

• Regular exercise releases endorphins that boost mood and reduce stress.

• Ratey, J. J., & Hagerman, E. (2008). Spark: The revolutionary new science of exercise and the brain. Little, Brown Spark.

• This book discusses the benefits of physical activity on brain function and stress reduction.

18. Adequate Sleep:

• Prioritizing sleep is essential for recovery and maintaining energy levels.

• Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

• This book provides an in-depth look at the importance of sleep for overall health and stress management.

Self-Care

19. Connecting with Nature:

Spending time outdoors can have a calming effect and improve mood.

Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212. DOI: 10.1111/j.1467-9280.2008.02225.x