We may well be living in stressful times, with many people facing uncertainty about what the future will bring. We also experience difficult personal problems from time to time that cause a lot of worry or heartache until they reach a resolution. Of course we expect things to turn around; however, the potential for stress to become chronic is real for people who are prone to worrying and feel they cannot cope well with change.

Stress produces an alarm reaction in the sympathetic branch of the autonomic nervous system, a reaction we call ‘fight or flight.’ The hormones adrenaline and noradrenalin are released by the adrenals and increase alertness, heart rate and breathing. Cortisol is also released which affects energy metabolism by increasing levels of blood sugar and lipids in order to feed the brain and muscles in readiness for increased activity.

This response is adaptive in the short-term; however, to sustain this in the long-term cortisol stimulates appetite and cravings, encouraging excess sugar absorbed from the diet to be stored as fat, particularly in the abdominal area. Chronic stress disrupts normal energy metabolism, disrupts the bowel, compromises immune function and leads to adrenal exhaustion, a potent combination of factors.

This state of affairs is made worse by physiological stress arising from common dietary deficiencies. Stress is a nutrient-hungry state and it is easy to become deficient in important vitamins and minerals. Eventually it leads to burn-out as the adrenal glands become exhausted trying to cope with the demands of prolonged cortisol secretion.

Stress hormones also stimulate the brain which enhances concentration and problem solving but disrupts rest and sleep. This can create more stress due to sleep deprivation, causing tiredness on waking, energy slumps throughout the afternoon, cravings for sweet foods and stimulants and irritability.

Symptoms may include anxiety, restlessness, apathy, overwhelm, angry outbursts, withdrawal, substance abuse, heavy drinking, headache, insomnia, fatigue, chest tightness, palpitations, upset digestion and muscle tension. We may suffer repeated colds, candida, and other infection.

Treatment:

General

General measures can go a long way towards helping to manage stress and improve coping. Look out for signs of early stress such as irritability, sleeplessness, drinking to excess, skipping meals, or alternatively eating too often and putting on weight. We all have mechanisms we use to cope in the short-term, but in the long-term these can become counter-productive and lock us into a cycle of deteriorating health.

It is important to find time to meditate, take time off when run down, and attempt to solve problems with pragmatic solutions. Develop a creative hobby to take your mind off things and prevent constant churning and worrying. If you suffer acute stress then make a plan to manage it and bring change before it becomes a long-term problem, and you eventually lose the power to control your decisions and take appropriate action.

Test cortisol secretion and thyroid function.

Diet

It is important to relax when eating because this puts the nervous system into parasympathetic mode, otherwise known as ‘rest and digest.’ We can’t digest our food in ‘fight and flight’ so we have to develop eating routines to calm down: try not to work and eat at the same time; adopt a relaxed frame of mind; chew food slowly and methodically to encourage secretions.

Transition to a nutrient-dense wholefood diet. Eat brown bread and brown rice to regulate the insulin response and lift mood by promoting serotonin. Use a blender to make smoothies, and vegetable juices to provide energy drinks.

Avoid stimulants like coffee, tea, chocolate and energy drinks, they provide ‘empty calories’.  Also avoid alcohol because it disrupts the liver, adding to moodiness.

Avoid refined-sugar which provides energy without co-factors, leading to mineral and vitamin depletion. Avoid processed fats such as margarine and junk food. Take omega-3 or eat oily fish such as sardines and mackerel. Omega-3 is a crucial brain nutrient.

Eat antioxidant-rich and enzyme-rich wholefoods, vegetables and fruits as raw and fresh as possible. Eat fruit and berries that are rich in vitamin C to support the adrenal glands.

Nuts and seeds are an energy snack rich in B-vitamins, zinc, magnesium potassium and essential fatty acids. Avocados are rich in vitamins B, C, E, fibre, potassium, magnesium, antioxidants and good oils.

Get a green supplement such as barley grass, wheat grass or spirulina. Algae has plenty of nutrients and protein to support stress.

Support the gut with fibre, natural yoghurt, kefir and probiotics.

Garlic, zinc, reishi mushroom and cod liver oil help with immunity.

Tyrosine is the precursor to dopamine, adrenaline and noradrenaline. It is found in meat, fish, dairy, nuts, seeds, beans, soy, avocado.

Herbs

Chamomile, passionflower—relaxes the nervous system, helps sleep.

Echinacea, astragalus, garlic—support immunity.

Eleuthrococcus senticosus—nervous exhaustion, anxiety from chronic stress, fatigue, immunity.

Ginkgo—improves oxygen and nutrient flow to the brain. Supports mental function, neuroprotective during stress.

Liquorice—adrenal tonic, protects the digestive system from stress.

Oats—nourish, build and tone the nervous system.

Panax ginseng—stress adaptation, improves energy and immunity.

Withania somnifera—stress adaptogen, sedative, immune modulator.

Rehmania glutinosa—improves liver clearance of cortisol; counterbalances the suppressive effect of glucocorticoids, does not raise blood pressure like liquorice.

Tissue Salts

Kali-phos—we think of this remedy for a person who has become mentally and physically drained after a period of stress or over-exertion. Students, academics, business people who become tired, dull, nervous and over-sensitive. They can’t cope with demands and may get a headache, upset stomach.

Mag-phos—a patient who can’t relax, is on edge, irritable and oversensitive.

Homeopathy

Arg-n—acute anticipatory anxiety about an engagement, interview or health. Hurried and worried, better in company, worse in the morning when facing the day ahead. Avoids ordeals.

Aconite-n—sudden acute stress with palpitations, restlessness, vertigo and may wake in fright. They may have panic attacks with a flushed face, constricted pupils. They can fear crowds, places or natural disasters.

Arsenicum-a—prolonged stress causes restlessness and anxiety. The patient is pale, debilitated, tense, paces about, and their mind is filled with worrying thoughts about health, the future, poverty and death. They are worse at night around midnight, cold and sweaty, short of breath. They may suffer panic attacks. Generally better from warmth.

Aurum-m—severely depressed and serious patient. Suffers from loss of love, grief, or failed business enterprises. Gloom ameliorated by music. Fears heights, heart disease, failure and may be drawn to alcohol or drugs.

Bryonia—irritable people, hard workers worried about business and money. Physical pain and stiffness better from being still.

Coffea-c—this is a remedy that counteracts symptoms similar to excess coffee consumption: racing mind, sleeplessness, anxiousness and disordered thinking. The patient tosses about in bed, worries about trifles or major concerns from during the day. Frequent sighing and changeable mood are key notes.

Ignatia-a—this is a remedy for stress due to disappointment, loss or grief. Sad thoughts fill the mind, the patient wants to be a lone and left to weep.

Nat-m—stress causes withdrawal, apathy about work, aversion to conversation, weeping, depression, loneliness. Absentminded, worried, hurried, palpitations, insomnia, salt cravings. Worse consolation.

Nux-v—this person loves to work hard and play hard, but when exhausted uses stimulants to keep going. The result is irritability, impatience, and intolerance, and they are easily offended. Later they may burn out from prolonged over-exertion or demands placed on them. They may suffer digestive problems and insomnia.

Disclaimer: this article is intended for the purpose of general education only, and is not a substitute for a diagnosis, treatment advice, or a prescription given in a consultation with a qualified physician.