Research of more than 12,000 people by DR.VEGAN® shows just 4% of people say they’re ‘stress-free’, while in other research 47% of people say their stress levels are ‘high’ or ‘overwhelming’. Your diet and supplements really can help to support your mental health and relieve anxiety, and here our nutritionists at DR.VEGAN® share the biggest causes and symptoms of stress and recommend the best foods and supplements to help relieve anxiety, stress, pressure and tension.
Top Tips for Stress Relief
by our friends at DR.VEGAN®
Symptoms of stress and anxiety…
Research at DR.VEGAN® highlights the most common symptoms of anxiety and stress.
Certain symptoms of stress and anxiety become much greater when anxiety becomes ‘overwhelming’, and these include breathing rapidly, trembling, uncontrollable worry, a tightening of the chest and an increase in heart rate.
% of people experiencing symptoms when anxious or stressed. Survey of 545 men and women online, UK nationally representative, February 2023.
Impact of stress
Stress can affect our whole life, from our energy levels and ability to fight fatigue, our social life, work, productivity, and our diet. 80% of people with high or overwhelming stress lack energy, while 75% of people say they avoid social interaction when stressed, which can make matters worse because talking can be so helpful for relieving anxiety. Furthermore, 72% of people say their diet and food choices become less healthy when stressed. Poor dietary choices can worsen stress levels because some foods can contribute to stress, while good food choices can actually help you overcome anxiety and stress.
Best foods to relieve anxiety
While being outside in nature, going for a walk and exercising are the most effective day to day treatments for anxiety, make sure you’re reaching for these foods to help your mind and body.
Wholegrains
Wholegrains including brown rice and whole wheat pasta are rich in B Vitamins and Magnesium, which are needed for the production of adrenaline and cortisol, and when our diet contains B Vitamins, it helps our body overcome stress.
Kiwis
Kiwis are a powerhouse for stress and anxiety. They contain Vitamin C, helping protect our immune system when we’re stressed which can otherwise become impaired due to higher levels of cortisol, our stress hormone. Kiwis also contain a fibre that supports the growth of probiotics in our gut, which in turn help produce B Vitamins required for the synthesis of serotonin, our happy hormone, and feeding our ‘gut-brain axis’.
Chia seeds, flax seeds and walnuts
Omega 3 is vital for our brain health and can be found in high quantities in chia seeds, flax seeds and walnuts. Omega 3 fatty acids – which our body can’t produce – are an essential building block for our brain and our receptiveness to hormones such as serotonin and GABA, that are vital to improving our memory and our mood.
Dark chocolate
You’ll be pleased to hear dark chocolate really can help relieve anxiety. Chocolate contains flavonoids that help reduce neuro-inflammation and the death of cells in our brain, and improves blood flow in our brain. Cocoa also has a high tryptophan content which is converted into serotonin (our happy hormone) in our gut. If you’re eating chocolate, be sure to avoid too much sugar which can otherwise have a negative effect on anxiety.
Best supplements for stress relief
There are a number of supplements, herbs and vitamins that can help your body overcome stress and anxiety.
Stay Calm®
A unique formula of adaptogens including Ashwagandha KSM-66, Rhodiola, Cordyceps and Schisandra, as well as amino acids and vitamins, research shows 81% of people who take Stay Calm® say it is effective at relieving anxiety and stress. Adaptogens regulate pathways in the body and increase your body’s resistance to stress.
Ashwagandha KSM-66®
Ashwagandha – also known as ‘withania somnifera’ or ‘Indian ginseng’ – can balance our body’s stress response and help lower cortisol (our stress hormone), thereby helping our body deal with stressful situations and increasing our emotional resistance. KSM-66® is the patented and most clinically trialled form of Ashwagandha, which is why we always advise looking for Ashwagandha KSM-66®.
Magnesium
Magnesium is involved in over 300 processes in our body and is vital for the production of GABA, a neurotransmitter that helps slow down our brain and has a calming effect.
Article Author
Shona Wilkinson, RN, mBANT, CNHC
Lead Nutritionalist at DR.VEGAN®
