Tagged with 'adrenal-support'

If work, kids, travel, social obligations, and more have you feeling overwhelmed, anxious, and stressed, take a deep breath and relax. Stress has a negative impact on our body, and is one of the biggest immune zappers. It’s true your state of mind effects your state of health. With stress of any significant duration, from a few days to a few months, all aspects of your body’s immune-fighting ability decrease.

There are many causes for stress and anxiety – nutritional, dietary, and lifestyle, which is a lot to tackle in one blog. As far as dietary goes, I have a couple big suggestions:

• Limit your ingestion of sugar and refined carbohydrates. They don't give your body the fuel it needs to fight through the stress. Choose more brightly colored foods, such as fruits and vegetables. If you're struggling to get a variety of fresh fruits and vegetables throughout the day, try a green juice or superfood smoothie. 

• Eat smaller but more frequent meals with some protein at each meal. The protein is absolutely critical! Imbalanced blood sugar is a common cause of anxiety and causes cravings for alcohol and sugar.

Also consider these nutrients to help reduce stress and anxiety from the inside-out.

Ashwagandha

Ashwagandha is an herb used for anxiety and stress-related conditions. Traditionally, ashwagandha is used in Ayurvedic medicine for a wide variety of ailments. This plant-based medicine is classified as an adaptogen, meaning it provides the body with support to adapt to physical and psychological stressors. To read more about ashwagandha, check out this blog, "Supplements 101: What is Ashwagandha?" 

A typical dose of ashwagandha is about 300-500 mg of standardized root extract per day. Consider taking 1 capsule of ashwagandha thirty minutes before sleep. This amount has been clinically shown to improve sleep. For those with more serious insomnia, stress or anxiety, consider taking 2 capsules three times a day. Start low and work up in the dose of Ashwagandha. Do not exceed 6 capsules a day. Ashwagandha is also available in powder form, and dissolves easily. It has a bitter taste, but when combined with hot milk or other ingredients in a smoothie, it tastes fine. I like this Ashwagandha hot chocolate recipe. 

Pantothenic acid

Pantothenic acid is a B-vitamin that also supports your adrenal glands, and deficiencies may lead to shrinking adrenal glands. Consider taking 2 capsules of pantothenic acid in the morning to help with adrenal support. Adrenal health is crucial to balancing anxiety. I also really like Uckele's Adreno-Lift, which provides a variety of nutrients to support your adrenal glands. 

Multivitamin

If you don't want to take individual vitamins, consider a broad-spectrum mutlivitamin. Look for one that contains chelated minerals and active B vitamins because it's easier to absorb. Low amounts of B-vitamins and minerals are commonly found in those with anxiety and stress. Consider taking 3 capsules in the AM with breakfast and three capsules at lunch. Avoid taking after 2-3pm or the potent B-vitamins will keep you awake at night. 

Magnesium

If you have any anxiety, magnesium is good fore relieving it. Magnesium is critical for numerous enzymatic pathways and neurotransmitter support - along with vitamin B6. Magnesium is needed to relax the central nervous system.  Consider taking 2 capsules of Magnesium Plus in the morning and two in the evening before bed. After one month at 2 capsules twice a day, try reducing to one capsule before bed. Magnesium can also be applied transdermally. 

Vitamin C

Vitamin C helps your body deal with stress in a couple important ways. First, it's critical for adrenal function, and your adrenal glands and brain tissues contain a higher concentration of vitamin C than most other parts of the body. Excess stress can lead to adrenal exhaustion, so make sure you have enough vitamin C to support your adrenal glands.

Also, cortisol is the stress hormone, and those with anxiety and stress more than likely have high cortisol levels. When someone has low vitamin C levels, cortisol levels stay elevated. Vitamin C helps blunt the cortisol response thereby reducing the effects of stressful situations. Consider taking 1/2 scoop vitamin C in a glass of filtered water on an as needed basis - at least once per day. 

Fish Oil

Not necessarily an 'anti-anxiety' nutrient per se but definitely needed for general health, nerve protection and cell membrane support. Anxiety and stress is a 'catabolic' situation in the body, meaning it breaks down your health vs. building it. Fish Oil helps reverse this. Consider taking 2 tsps. once a day with a meal any time of day. 

Of course, this is only a piece of the puzzle when it comes to decreasing stress and anxiety. Remember to incorporate daily exercise, get adequate sleep, find something to do that relaxes you (ie: massage, meditation, yoga, etc.), and eat clean, healthy foods. Support your health to keep your immune system fuctioning well.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods