Photo: Supplied.
BY CHEREE SHELDON, QUALIFIED NATUROPATH, FLANNERYS ORGANIC WHOLEFOOD MARKET, VICTORIA POINT HOMECO CENTRE
Are you feeling irritable, nervous, and having trouble regulating your emotions? Is your brain busy, whirling thoughts around, or are you running on empty, experiencing energy slumps in the afternoons, or having trouble getting started in the morning? Or maybe you feel like you’re always run-down, and just can’t get back your ‘zing’. If so, we need to have a chat about stress and anxiety.
Cortisol and Stress
When you hear ‘stress hormones’, the main hormone being referred to is cortisol. It’s produced by the adrenal glands. When in rhythm, it is highest in the morning, which wakes us up and gives us a bit of pep, and then it peters out during the day, aligning with the natural rhythm of sleep, activity, and energy.
A significant number of Australians experience mental health struggles, including stress and anxiety. Prolonged stress can lead to more serious health conditions, such as adrenal fatigue, weight gain, heart disease, impaired kidney function, etc. It’s important to include holistic strategies to manage and improve our mental health.
Simple tips to help lower cortisol levels
Improve your sleep. The circadian rhythm is your internal body clock. It is what will help you fall asleep, stay asleep, and wake up feeling refreshed. One way to improve your sleep is to establish a consistent bedtime routine. Look to remove blue light, incorporate relaxing behaviors, and generally support your body and brain in preparing for a great night’s sleep. A good bedtime routine begins late in the afternoon, as the sun begins to set. Slow your brain down – use lavender oil and Epsom salts, take a bath, drink herbal tea, read a good book, or listen to some chill-out music.
Use a quality magnesium to support relaxation of the mind and body. It’s also important to remove sugars and stimulants – especially after midday.
Melatonin is a neurotransmitter we produce to support our circadian rhythm. Sour cherry is packed with melatonin, so a handy tip is to have cherry juice before bed. Our naturopaths can also prescribe you a wonderful plant-based melatonin from our practitioner-only brands.
Herbal medicine has a whole heap of herbs that are adrenal tonics and anxiolytic herbs. They support your nervous system and can improve symptoms of mild anxiety and stress. Hops, passionflower, ashwagandha, Siberian ginseng, rhodiola, and liquorice are just a few that you can use to support you during times of stress.
Listen to your gut. Feeling flat? Tossing and turning at night? The answer could be in your gut. Did you know your gut and brain are constantly talking? It’s called the gut-brain axis, and it plays a big role in how you feel, think, and sleep. A targeted, quality probiotic can do wonders. If your gut microbiome is out of balance, consider a premium formula to support your mood, reduce anxiety, ease fatigue, and improve sleep. It works by nourishing your gut microbiome – the community of good bacteria that helps keep the gut-brain axis in sync.
Nutrition is critical. The gut-brain connection needs to be supported with great nutrition. Include fibre and fermented foods to feed your microbiome. Without adequate nutrients, we can be left feeling depleted, making stress symptoms worse. You need to ensure that you are meeting your protein needs, as this breaks down into amino acids, which are essential for neurotransmitter production.
Lastly, let’s talk about the MIND-BODY connection. Living in a mindful way helps you learn how to rein in your busy brain and focus on the ‘here and now’. Being present and then attaching a neutral or positive emotion to day-to-day tasks can make a massive difference in how you experience the world and manage stress. Bush flower essence can help your body adjust on an energetic level and may be a lovely addition to your stress management plan. Seek out a great therapist to support you. We all need extra support sometimes, and it’s always a good idea to consult with a qualified professional. Our team is here to help you navigate any questions you may have.
Remember, it’s important to seek professional healthcare advice before consuming any supplements to ensure they’re right for you.
