Stress is a common yet complex response our bodies have to various physical and emotional challenges. While a certain level of stress can actually be beneficial, chronic or unmanaged stress can negatively impact mental and physical health. In this post, we’ll explore what stress is on a chemical level, common causes, ways to manage stress through habits, and how the gut-brain axis plays a role. We’ll also share some quick tips for managing stress in the moment, along with supplement recommendations to support stress reduction.
What Is Stress? A High-Level Chemical Explanation
When we experience stress, our body releases a mix of hormones, mainly cortisol and adrenaline, that prepare us to respond to perceived threats. This “fight or flight” response was designed for short bursts of energy and alertness, helping early humans survive immediate dangers. In our modern world, however, stress can persist over extended periods, leading to chronic stress that affects the body’s ability to heal, regulate mood, and maintain overall health.
Common Causes of Stress
Stressors can come from a wide range of sources, but here are some of the most common triggers:
Work pressures: deadlines, job insecurity, and work-life balance
Financial concerns: debt, saving for major expenses, or unexpected costs
Health issues: chronic illness, injury, or pain
Personal relationships: family conflicts, friendship struggles, or loss
Environmental factors: loud noises, pollution, or overcrowded living spaces
How to Reduce Stress Through Healthy Habits
Creating a balanced lifestyle is one of the most effective ways to manage stress. Here are some key habits to consider:
Exercise regularly: Physical activity can help regulate cortisol levels and release endorphins, known as “feel-good” hormones. Both aerobic and strength-training exercises are beneficial for reducing stress and anxiety.
Nutrition: A balanced diet rich in whole foods can support mood stability. Foods high in antioxidants, omega-3 fatty acids, and magnesium—such as leafy greens, nuts, and fatty fish—are particularly beneficial for stress management.
Sleep well: stress can disrupt sleep, and poor sleep, in turn, exacerbates stress. Aim for 7-8 hours of restful sleep per night to help the body manage stress hormones more effectively.
Engage in relaxations: Practices like meditation, yoga, and deep breathing exercises have been shown to reduce stress by calming the nervous system.
The Gut-Brain Axis and Stress: How They’re Connected
The gut-brain axis is a two-way communication network between the brain and the gut, mediated by the central nervous system and the enteric nervous system in the gastrointestinal tract. Researchers have found that the bacteria in the gut microbiota significantly influence mental health by affecting neurotransmitter production and stress-response mechanisms. Often called the “second brain,” the gut sends signals to the brain that can affect mood, stress levels, and even memory function.
For example, stress can disrupt the balance of gut bacteria, increasing the presence of potentially harmful microbes like Candida that may affect our cognitive function and mood. Alternatively, chronic stress in the brain can lead to digestive issues, illustrating the complex feedback loop that makes the gut-brain connection so impactful.
Supplements and Nutrients for Stress Support
There are various supplements that can help manage stress by promoting relaxation, improving mood, or supporting cognitive function:
NeuroCalm™: NeuroCalm™ is designed to promote the activity of GABA and serotonin, which may help support healthy mood, cravings, and feelings of calm, satiety, and satisfaction. NeuroCalm™ contains PharmaGABA®, a form of GABA naturally manufactured via a fermentation process, which is considered more effective than chemically produced synthetic forms. Support for the production of calming neurotransmitters is also provided by L-theanine and taurine.*
Liposomal NeuroCalm™ is a blend of GABA and L-theanine to support mental calm and a healthy response to stress. Thanks to this enhanced delivery and absorption, nutrients delivered in liposomal form offer superior absorption and bioavailability.
CalmGenic: Promotes a sense of calm and reduces anxiety by managing healthy cortisol levels and supporting the HPA axis through the regulation of stress-reducing genes TPH2, SLC6A4, GABRA1, COMT, and others.
Some essential nutrients to consider include magnesium, B vitamins, and omega-3 fatty acids, all of which have been shown to support the body’s natural stress response and improve overall mood stability.
Quick Tips to Calm Stress in the Moment
When stress hits unexpectedly, here are some quick tactics to help calm the mind and body:
Take deep breaths: Slow, controlled breathing signals the brain to relax. Try inhaling for four seconds, holding for four, and exhaling for four.
Practice grounding exercises: Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Use visualization: Imagine a peaceful place, such as a beach or forest, to help shift your focus from stress to calmness.
Engage in light stretching: Gentle movement can help release tension and improve blood flow, reducing the immediate effects of stress.
It Takes Effort! Try Building Resilience Every Day
Incorporating these strategies into your routine can create a stronger foundation for managing stress. By understanding the biological underpinnings of stress, nurturing the gut-brain connection, and using immediate stress-relief tactics, you can build a more resilient approach to handling life’s challenges. Supplements can provide extra support, especially during particularly stressful periods, but lifestyle habits remain the core of effective stress management.
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