Stress & Anxiety

Narrow your search by one of these categories:

• De-Stress Basic Supplement Programmes
• De-Stress Extras

Stress has become a major issue in our society, with most people claiming to suffer from stress or its effects at some point in their life.  It can have a significant impact on our overall health (both current and long-term), lead to extended absences from work and affect our relationships with others.  Notable sources of stress may include work, family, partner (or ...Read more relationship breakdown), money worries, illness, loss of someone close to us, or even just the daily commute to work!

Perhaps surprisingly, what we eat can affect how easily we deal with stress.  For example, B vitamins and magnesium are used up quickly when we are stressed, so eat plenty of whole foods to replace these – such as green vegetables, nuts and seeds, eggs, beans and lentils and whole grains such as brown rice.  Foods rich in vitamin C and antioxidants are also important – great examples are fresh berries, cherries, kiwi fruits, pomegranate, red peppers, kale and spinach.  Avoid stimulants such as coffee, which increases adrenaline levels in the body, amplifying the body’s stress response and anxiety levels.

Another important thing we can do is keep our blood sugar as stable as possible.  Allowing the body's blood sugar level to drop too low not only leads to a dip in energy levels, but also causes the stress hormones adrenaline and cortisol to be released, further increasing the body’s stress response.  Balancing your blood sugar means, in brief:

•    Having a good source of protein with every meal.  Great sources of protein include fish, beans, legumes (lentils, chickpeas), organic or Columbus eggs, light meats such as skinless chicken or turkey, nuts and seeds.  
•    Always having breakfast.  Protein-based breakfasts are best, such as an omelette with vegetables or natural yoghurt with plenty of added chopped nuts or seeds and fresh berries. This allows a steady release of energy and stops you reaching for coffee, sugary snacks or other stimulants later in the morning.
•    Avoiding foods that contain added sugar, refined carbohydrates such as white pasta or bread, fruit juices, alcohol and caffeine in coffee or ‘normal’ tea.  These can cause a fast increase in blood sugar, followed by a quick drop as the hormone insulin is released.
•    Eating plenty of fresh vegetables, which are generally low in starches and sugars (apart from potatoes) and high in antioxidants, vitamins and minerals.
•    Drinking 1.5-2 litres of water a day (away from meals) which also helps to keep blood sugar stable, and helps with energy production.

For someone who is suffering with stress or anxiety, we may also recommend a combination of some of the following supplements:

•    B vitamin complex or multivitamin with high vitamin B5 (pantothenic acid) – or add extra B5.  B vitamins are essential for energy production in the body.  B5 in particular is used up quickly in times of stress as it is essential for the production of the stress hormones.
•    Vitamin C.  
•    Magnesium.  This mineral is essential for energy production and is used up rapidly in times of stress.  It is also essential to allow muscles to relax – so excess tension in the muscles may be helped with magnesium supplementation.  Choose an easily-absorbed form such as a powder or a food-form magnesium.
•    L-Theanine.  This is an amino acid found in green tea, which is traditionally used for its relaxing and anti-anxiety effects.
•    5-HTP.  5-HTP can be converted in the body to the neurotransmitter serotonin, which as well as improving mood, also may decrease anxiety.
•    Chamomile.  Traditionally used for calming and sleep.
•    The herb Siberian ginseng.  This is not a true ‘ginseng’ (its real name is Eleutherococcus senticosus) and as such, it acts differently and is not stimulating.  It is traditionally used as an ‘adaptogen’ - helping the body cope more effectively with stress, supporting and re-charging the adrenal glands (that produce the stress hormones).
•    The herb Holy Basil.  Like Siberian ginseng, Holy Basil is classified as an adaptogen, but also may be more specifically helpful for ‘over-thinking’ (when thoughts go around and around in your head) and generally calming the mind.

Specific formulas are also available that combine some of these, often designed to help with relaxation or to support the adrenal glands.  Some people find flower essence combinations helpful also.

The products on this page have been selected by the Nutri Centre nutritionists.  To find the right choices for you, or if you are on any prescription medication, please give our nutritionists a call on 0207 436 5122.  

Disclaimer
All content of this website is for information only.  Our service is not intended to replace your usual healthcare professional.

Buy Book