What should you take to ease your stress levels?

What exactly is stress?

Stress is a natural response which enables the body to adapt to environmental changes and challenges. Stress allows the body to react quickly in order to deal with difficult situations (1).

What are the health risks associated with stress?

When stress becomes chronic, it can lead to a number of harmful consequences: heart problems, depression, sleep disorders, digestive issues, decreased immunity (2-3)…

Various causes of stress

Stress can be caused by many factors: inter-personal conflicts, pressure at work, financial problems, lack of sleep or a complex family life (4).

Some basic tips to reduce your stress levels

Before we explore the best compounds for combatting stress, here’s a quick reminder of a few, simple strategies that can help reduce day-to-day stress :

• improve your sleep quality. Lack of sleep and disturbed nights are known to increase stress (5). Try to go to bed earlier, avoid screentime before bed and establish a proper sleep routine;
• exercise. Physical activity stimulates endorphins (feel-good hormones) and dopamine (pleasure and reward hormone), thus reducing your stress levels. Exercise also helps you sleep better! (6) ;
• breathing exercises. Deep, slow, controlled breathing can have a positive effect on the autonomic nervous system and help promote a state of relaxation (7) ;
• meditation. A practice dating back thousands of years, meditation helps combat stress and anxiety. It contributes to better emotional control and is the perfect partner to breathing exercises (8-9).

What should you take for stress: 7 natural stress-busting substances

Let’s now take a look at the 7 most effective, natural substances for combatting stress:

Ashwagandha for conquering stress

Ashwagandha is an Indian plant used for more than 3000 years in traditional Ayurvedic medicine. Its roots are rich in free amino acids, glycosides and withanolides (10).

This precious medicinal plant is known for its ability to fight stress. It is thought to act by reducing levels of cortisol (the stress hormone), influencing the GABAergic system and protecting the nervous system (11).

If you’re interested in the benefits of this plant, we’d recommend choosing an ashwagandha root supplement with a high content of withanolides but free from withaferin A. This particular withanolide is considered cytotoxic (try Super Ashwagandha, for example, made from the patented extract KSM-66®, the most widely-supported by clinical studies).

Magnesium, an essential mineral for fighting stress

Magnesium is the fourth most abundant mineral in the body. Involved in more than 300 enzymatic reactions, this essential trace-element supports normal nervous system and psychological function (12-13).

More specifically, magnesium acts as a natural stress modulator, regulating neurotransmitters that control the stress response (14). Stress actually increases the body’s consumption of magnesium, leading to potential deficiency, which is in turn conducive to maintaining stress: a truly vicious circle which needs to be broken as soon as possible!

To stock up on magnesium, eat dried beans, lentils, bananas and a few squares of dark chocolate. For a more substantial intake, take a magnesium supplement (such as OptiMag, combining 8 exceptional forms of magnesium, and offering excellent bioavailability.

Banish stress with a powerful adaptogen plant

Tulsi (Ocimum tenuiflorum) or holy basil is a herbaceous plant typically consumed in India as an infusion. It plays an important role in Ayurveda.

The long list of compounds found in this medicinal plant include eugenol, ursolic acid, camphor, vitamins A and C, as well as several minerals with beneficial effects for human health (15). Many naturopaths consider tulsi to be a potent ‘adaptogen’ – a plant that helps improve the body’s ability to adapt to and withstand various forms of stress.

It is found at high levels in certain Ayurvedic blends (such as Adaptogenic Potion, in which holy basil is combined with 9 other plant and mushroom extracts).

GABA and relaxation

Gamma-aminobutyric acid, better known as GABA, occurs naturally in the body. It is one of the central nervous system’s primary neurotransmitters.

Its most notable characteristic is its role as an inhibitor of brain activity (16). It acts as a natural ‘brake’, preventing neurons from remaining in a constant state of hyperexcitability (17).

The body is able to produce GABA from glutamic acid found in certain foods (fermented dairy products, pulses, nuts, eggs, fish, meat …) (18). There are also GABA supplements (such as the product GABA) (19).

Restore calm to your life with schisandra

Schisandra chinensis is a creeping plant familiar to the Chinese, Koreans and Russians for thousands of years. Its small, red berries have been traditionally used in Chinese medicine for their adaptogen properties (20).

How do these berries work to reduce stress? Their active compounds, particularly lignans and schisandrin, have a positive influence on cortisol regulation and promote serotonin and dopamine balance. Schisandra thus improves mental and physical resistance and helps improve stress and anxiety management (21).

This plant is traditionally consumed in the form of a decoction or tea, but it is also available as a dietary supplement (such as Schisandra Chinensis, standardised to 9% schisandrin for optimal efficacy).

Passionflower, a brilliant natural anxiolytic

Passiflora incarnata, or passionflower, is a climbing plant with distinctive colourful flowers.

It contains flavonoids, glycosides and alkaloids which increase GABA levels in the brain, helping to reduce excessive neuronal activity and producing a sensation of calm and relaxation (22-23). Passiflora’s anxiolytic properties are enhanced by mild sedative effects perfect for restoring reparative sleep.

If you’re interested in trying this plant to reduce your stress levels and improve your sleep, you can find it in supplement form or in synergistic formulations (such as Stress Relief Formula, an anti-stress product that combines passionflower with 5 other beneficial plants, including the above-mentioned schisandra).

Stress-fighting essential oils worth considering

Finally, there are some essential oils which have proved very effective at relaxing the body and eliminating stress.

They include, in particular, essential oil of lavender, which helps you relax and fall asleep. Essential oil of caraway meanwhile, is good for relaxing the body as it reduces muscle spasms. And naturopaths often mention essential oil of mandarin as having relaxing, balancing effects.

You can find these various essential oils in specific synergistic formulations specially adapted for oral use (one such example is Organic Relaxing Oil Blend).