This week I want to take you through a variety of foods and herbs that reduce stress and promote wellbeing. The body expresses what the mind suppresses, so we all need to get our stress under control to take the pressure off our body and encourage mind-body balance. Food as medicine is my answer.
How To Battle Rising Stress Levels
Over the last three years, I have seen a considerable rise in stress levels among our international clients. Stress is no decider of people and impacts us all on different levels, regardless of where we live.
The good news is that you can add specific foods and herbs to your diet to calm your nervous system and reduce how your body deals with stress.
Even if your stress level remains the same, we can help you become stronger so your life seems much more manageable and enjoyable.
Supporting your body can help you handle your stress better.
Find Calm With Nutrition & Mindfulness
Nutrition is one of our 7 Pillars of Wellness, and you can read more about it here or take our Free Wellness Quiz to see what you need support with.
I have also just developed our new 7 Pillars of Mindfulness based on the last few years studying neuroscience and working with a new energy medicine practitioner, Maria, who recently joined the Rejuv team. You can read more about that here.
Just like in nature, our lives move from winter to summer. As we move through such seasons, it’s essential to give your mind and body support to be able to cope with loss or disappointment.
This week, we say farewell to my father-in-law ‘Oupa’, a beautiful man who will live in our hearts forever. To support myself during the loss as I walk out of my grief, I’m incorporating these tips below. I thought I would share to bless you, too, for food is medicine, after all.
A well-balanced diet rich in nutrients such as omega-3 fatty acids, magnesium, antioxidants, and whole foods can support overall health, including mental wellbeing, particularly during stress and sadness.
Often, we initially want to reach for sugar, carbs, or wine, but this will only make us feel worse in the long run.
10 Foods & Herbs To Reduce Stress
I have 10 favourite dietary and herbal ingredients that can help reduce your stress and support overall wellbeing.
1. Omega-3 Fatty Acids
Research suggests that Omega-3 fatty acids reduce symptoms of anxiety and depression. To increase your intake of Omega-3, have more fatty fish like salmon, trout, sardines, flaxseeds, chia seeds, and walnuts. If you find it hard to incorporate fatty fish into your diet, you can supplement with our Antarctic Krill Oil capsules.
2. Antioxidant-Rich Foods
Berries, dark chocolate, and colourful fruits and vegetables are rich in antioxidants, which can help combat oxidative stress and inflammation in the body.
3. Magnesium-Rich Foods
Magnesium plays a crucial role in relaxation and stress reduction. Foods high in magnesium include leafy greens, nuts, seeds, and avocados. If you find it tricky to eat magnesium-rich foods twice daily, supplement with our Magnesium capsules.
4. Herbal Teas
Chamomile, lavender, and passionflower teas are known for their calming effects, which help to promote relaxation and reduce stress.
5. Green Tea
According to research, green tea contains an amino acid called L-theanine, which promotes relaxation and reduces stress and anxiety.
The herbs listed in point 4, together with L-theanine, have been a game changer in my life. I was never a good sleeper, which drove my stress levels up during the day.
After researching the direct correlation between stress and sleep, I formulated our Stress & Sleep Support Capsules, which you can use day or night to help calm your nervous system.
6. Prebiotics
Experts have linked gut health and mental health. Your gut loves fibre from plants, for they provide the perfect ‘buffet’ of foods to feed your good bacteria and therefore support wellbeing.
If you are sensitive to fructose, you can avoid fruits, but salads and vegetables are essential for a healthy gut and, therefore, a better deal with stress.
7. Probiotics
Consuming probiotic-rich foods like kefir and fermented vegetables can help support a healthy gut microbiome and reduce stress. If you don’t like these foods, you can also opt for a capsule form, like our Probiotic Max.
8. B-Vitamins
Vitamin B supports various physiological processes influencing mood, energy levels, and stress response.
Ensuring adequate intake of B vitamins through a balanced diet or supplementation may help reduce stress and promote overall wellness. B3, B6, B9, and B12 are my favourite B vitamins for stress. They are also found in leafy greens such as spinach, legumes such as lentils, nuts, seeds, and organic meats.
9. Hydration
Your water intake is critical to helping reduce stress. Your 100 trillion cells need to be hydrated to look like big, juicy grapes, not shrivelled-up raisins so that maximum nutrition can enter the cell and maximum toxins can escape.
To support good hydration, here is the recipe for our home-made electrolyte water.
10. Adaptogenic Herbs
Adaptogenic herbs are epic because they help your body regulate better when stress triggers arise.
When these powerful herbs are added, things seem less amplified, and you feel more balanced.
My hero adaptogenic herb is not ashwagandha (although this is a great herb) but Rhodiola. I also love astragalus, holy basil, and ginseng because they have been used in Chinese and Ayurvedic medicine for centuries to help the body adapt to stress and promote balance.
One Capsule Has It All
Try to incorporate the above into your life, or save space and time in the kitchen by ordering all of my favourite herbs, botanicals, adaptogens, B vitamins, and L-theanine in one capsule!
The Rejuv Adrenal Complex Capsules give you all you need in only two capsules daily to train your mind and body to be less reactive and promote optimum mind-body balance.
