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|  There are many definitions of stress and we all think we know what stress is. However, the current thinking seems to be “Stress is a condition or feeling experienced when a person perceives that physical, emotional or intellectual demands exceed their personal and social resources”. Your body is able to deal with brief episodes (and, in fact, these brief episodes are considered to be beneficial to the enjoyment of life and achievement of goals), but high levels of stress on a regular basis can affect you both physically and mentally.
Men tend to suffer from stress far more than women. This is thought to be because men react to stress with a “fight or flight” response, whereas women have a “tend and nurture” response. So men either flee or become belligerent but women seek social contact, especially with other women, and spend time nurturing their children, to cope with stress. It has been demonstrated that chronic stress can lead to decreased immune function, increased risk of infection and decreased ability to fight infection or repair tissue. Blood pressure and cholesterol levels rise, the stomach produces too much acid, sex hormones become reduced and your mental ability becomes impaired due to lack of glucose. Researchers are beginning to speculate that stress is probably the main reason why women live longer than men. However, there are certain nutrients and nutritional supplements that can help you cope and help reverse the effects of stress.
Useful supplements:
5-HTP is manufactured by the body from the amino acid tryptophan, found in high protein foods. 5-HTP is converted to serotonin, which is a neurotransmitter that acts on the brain to help promote sleep, relieve migraines, aid weight loss and, most importantly, elevate mood. It has a calming, naturally relaxing effect to reduce anxiety and induce normal sleep Calcium/magnesium combinations help relieve muscle tension and are essential for a good night’s sleep. Stress is one of those problems that works cyclically – stress leads to lack of sleep which, in turn, leads to more stress and so on - ad infinitum. A calcium/magnesium complex can help to break that cycle and so aid with recovery. Ginseng helps your body to normalise the way it responds to stress triggers and helps to regulate the manufacture and secretion of hormones produced by the adrenal glands. It also strengthens the adrenal glands themselves, which is especially important to those suffering from chronic stress. Ginseng extract is very soothing to stress related diseases because it helps to soothe the nervous system, without causing the drowsiness associated with narcotic type relaxants or tranquilizers. Ginseng contains ginsenosides that are classed as “adaptogens” – so called because they help the body to adapt to challenges, i.e., when the body is exposed to a stressor, it responds with either decreased or no characteristic hormonal changes. Being able to adapt also means being able to rapidly return to stability after the stressor is withdrawn. Check with your health store to find the best level of ginsenosides available. The best products are standardized to produce between 4 and 7% ginsenosides. L-theanine is an amino acid that acts as a relaxant by stimulating the production of alpha waves in the brain, producing mental and physical relaxation and decreasing stress and anxiety, without causing drowsiness. This amino acid is also involved in the formation of neurotransmitters that influence the levels of dopamine and serotonin, producing a significant relaxation effect. Rhodiola rosea has been used in the traditional medicine of Russia and Scandinavia for relieving anxiety and depression for centuries. It is an another adaptogen herb that improves memory and mental performance, and has anti-fatigue, anti-stress and antidepressant properties. Recent research has also shown the benefits of Rhodiola on preventing stress-induced fatigue by helping cells synthesize an energy-carrying molecule. Further studies have shown the extract of the root increases levels of serotonin and beta-endorphin (chemicals in the brain that regulate feelings of happiness and well-being) by up to 30 percent. It is advisable to take rhodiola early in the morning as, if taken in the evening, its energy boosting properties can exacerbate insomnia. St John’s Wort is the leading natural herbal remedy for mild and moderate mood disorders and is reported to help ease tension and anxiety. It has been shown in numerous studies to be as effective as conventional anti-depressants with fewer side effects. Because St. John’s Wort interacts with a wide variety of medications, it is important to consult a healthcare provider knowledgeable about herbal medicines if you are using St. John’s Wort and prescription medications. You should avoid alcohol whilst taking St John’s Wort. Valerian root is used in the traditional medicine of many cultures as a mild sedative and to aid the induction of sleep. The active ingredients of Valerian root have been shown to help with nervous tension, anxiety, mild to moderate depression and mood changes, restlessness and sleep difficulties.
Valerian Root has been clinically shown to promote relaxation, emotional balance and ability to sleep within between 1 to 30 days of continued use. Vitamin B Complex contains all the B vitamins that play an essential role in energy production. When you are in prolonged stressful situations, energy is diverted from you body’s normal functions to fuel the “fight or flight” response. B vitamins act as catalysts to the enzyme systems enabling them to release nutrients from food to help replace this lost energy. A good B complex supplement will be formulated to provide the correct balance needed to convert carbohydrates, help metabolise fats and protein and aid the normal functioning of nerves and the nervous system, including keeping your mental functions working.
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