The information in this article is based on personal experiences and general knowledge, not professional medical advice. Always consult with a healthcare provider before making any changes to your diet, lifestyle, or treatment plans. This content was created with the assistance of AI tools and should not replace advice from a licensed professional.
What are your mornings like?
Do you make time for self-care practices such as meditation and exercise, or are you rushing to get the day started? As our schedules become more packed and hectic, so do our stress levels. At the same time, our health and sense of well-being diminish. So, what can we do about it?
What Stress and Anxiety Do to the Body
Chronic stress and anxiety raise levels of cortisol, the hormone associated with our natural "fight or flight" survival response. Cortisol and other biochemical stress compounds can fuel inflammation, leading to major diseases like:
- Cancer
- Cardiovascular disease
- Diabetes
- Obesity
- Mast cell activation
- Autoimmune disorders
This vicious cycle can cause more stress and also deprive you of sleep, reinforcing the loop of chronic stress, inflammation, and damage to your brain and long-term health.
Natural Solutions for Stress and Anxiety
When stress, anxiety, and feelings of burnout are high, it's crucial to take time to slow down. However, this often feels difficult or impossible, creating a catch-22 for many people. The thinking often goes like this: "If I slow down, I won’t get things done, and anxiety will increase over unfinished tasks." This is a common symptom of a stress cycle that can feel hard to break.
But if we just slow down for even a brief moment, say with a ten-minute morning meditation session, we can actually get more done and support our mental and physical health.
That’s because stress can impair the brain, making us feel distracted, scattered, and emotional. In contrast, regular meditation and other mind-body practices that help us slow down have been shown to increase brain power, mood, and cognitive function. These combined benefits of meditation and creating more space in our day can allow us to tune in to a calmer, clearer state of being, which ultimately boosts brain power, energy, and overall wellness.
In addition to meditation, a healthy diet and regular exercise are foundational for supporting a healthy mental state, reducing neuroinflammation, and controlling overactive stress responses.
Diet and Mental Health
For optimal brain and mental health, it’s important to avoid high-sugar/high-glycemic index foods that cause rapid blood sugar spikes, followed by a crash. Blood sugar crashes can lead to mood imbalances and leave your brain and body feeling depleted and drained.
Instead, focus on whole, unprocessed foods with an emphasis on:
- High-quality protein
- Healthy fats
- Lots of green vegetables
These foods help boost brain power, stabilize moods, support the detoxification of stress hormones, and provide your body with optimal nutrition to fight anxiety.
Adapting to Stress with Adaptogenic Herbs
Adaptogens are botanicals that help us protect against stress, premature aging, and chronic illness. They support our ability to adapt to external stressors by helping balance our internal responses. Studies have shown that specific plants can reduce our biological response to stress at the cellular level. Here are some adaptogenic herbs that can help support your mood and mental health:
Ashwagandha Root
Also known as Indian ginseng, ashwagandha has been shown to reduce stress in several studies. In one study, people with chronic anxiety experienced significant symptom reduction and lower cortisol levels after taking ashwagandha for 60 days. Another study demonstrated similar anti-anxiety effects in animals. Traditional use and recent research show that ashwagandha is free of unwanted side effects, including dependency.
Schisandra
One of the most fundamental herbs in Traditional Chinese Medicine, schisandra is a powerful antioxidant that can help defend against severe and chronic stress and related imbalances. It is also used as an anti-aging herb, promoting longevity, strengthening immunity, normalizing blood pressure, balancing blood glucose levels, and helping tissues recover after surgery.
Natural Calming Herbs
Some herbs are prized in traditional natural medicine for their ability to calm anxiety through different mechanisms. Here are two particularly effective herbs that can support natural calm, without causing dependency, mental fog, or unwanted side effects:
Passionflower
Low levels of the neurotransmitter GABA are associated with many conditions, including anxiety. Passionflower has been used for centuries to control anxiety, and studies show that it works by adjusting GABA receptors in the brain to support increased GABA activity.
Lavender
Lavender is a potent sedative, making it especially useful for overcoming anxiety and insomnia. Research shows that it can also help ease depression. Many people find relief simply by smelling the essential oil - it’s also available as a tea, in supplements, and as an extract. If you can, consider growing fresh lavender near your home to have it on hand whenever stress takes hold.
Honokiol - Neuroprotectant and Mood Enhancer
One of my top recommendations for mental health, stress, and brain function is the botanical extract honokiol. Purified from Magnolia bark, honokiol offers a variety of beneficial properties. In addition to being a powerful antioxidant (1,000 times more potent than vitamin E) and anti-inflammatory, honokiol also adjusts GABA receptors, providing natural relaxation.
For comparison, many popular pharmaceuticals like Valium and Xanax target GABA receptors, but honokiol has the advantage of working gently without causing side effects. It has also been shown to fight depression and is an excellent sleep aid.
Conclusion: Breaking the Stress Cycle
Chronic stress and anxiety are like background noise. We become so accustomed to these feelings that we hardly notice them anymore. But just because we get used to the stress doesn’t mean our bodies can handle it better. Over time, chronic stress does significant damage to both our physical and mental health.
By prioritizing our mental wellness with daily steps to ease our minds, calm neuroinflammation, and break free from the stress cycle, we can allow ourselves to let go and enjoy all that life has to offer.
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