Cortisol ( a stress hormone) increases when you are mentally and physically stressed.

When it produces in excess, it can cause…

…skin breakouts…

…weight gain…

…digestive issues…

(It’s not only the brain that controls processes in our abdominal cavity; our stomach also sends signals back to the brain, warning it that something isn’t right. So this interconnection truly proved to me just how much our emotions affect the gastrointestinal tract)


…speed up the ageing process…

…and so much more…

Bluntly speaking, it affects how you eat, sleep and function every day!

So to combat that, here are 5 very powerful, essential nutrients that could help with stress and anxiety we deal with on a regular basis. By the way, they’re called ‘essential’ nutrients as it simply means that the body can’t manufacture it by itself. So it’s up to us to increase the intake through a balanced diet, or through conventional supplementation.

It think it is essential to create an “age-reversing effect” in your diet, with physical exercise and through regular detoxification. I always say, the best investment you can ever make is in yourself. And your health and wellness should be right at the top of the priority list.

Here they are:

1. Tryptophan

Tryptophan is an amino acid needed for normal growth in infants and for nitrogen balance in adults. But besides from that, it also releases serotonin (the “feel good” chemical) that relaxes and keeps us calm. It also helps with healthy sleep and stabilises our moods.

What foods contains this amino acid? 

  • Turkey
  • Cheese
  • Chicken
  • Eggs
  • Nuts
  • Pumpkin seeds
  • Sesame seeds
  • Soy, Tofu

2. Magnesium

Magnesium helps to maintain normal nerve and muscle function, supports a healthy immune system and keeps the heart beat steady! Most dietary magnesium comes from vegetables. Especially from dark green, leafy veggies such as:

  • spinach
  • kale
  • broccoli
  • collards
  • mustard greens
  • turnip greens
  • bok choy

3. Calcium

Most know calcium to be good for our bones and teeth. But it’s also heavily linked to relaxing the muscles, release hormones & chemicals, and regulate a healthy heartbeat!

What food contains lots of calcium?

  • Almonds
  • Brazil nuts
  • Sunflower seeds
  • Tahini
  • Dried beans

4. Omega-3 fatty acids

Researchers found high levels of omega-3 reduced depression symptoms by 53%. The American Heart Association (AHA) recommends eating at least 2 servings a week of fish rich in omega-3s.

What food contains Omega-3 fatty acids?

  • Salmon (can be linked to reducing metabolic stress)
  • Mackerel
  • Albacore tuna
  • Sardines
  • Trout

5. B Vitamins, Like Niacin

Not having enough vitamin B prevents neurotransmitters from regulating your mood! And this can lead to nervous disorders like anxiety. You see, Niacin is a water-soluble vitamin, which means it is not stored in the body. This is one of the main reasons why we need a continuous supply of it! A deficiency of niacin can lead to digestive problems and inflamed skin.

But when you absorb a healthy amount of this B3 Vitamin, it will help those nerves to function properly!

What food contains Niacin? You can get B vitamins from proteins such as:

  • Fish
  • Poultry
  • Eggs
  • Dairy products
  • Also, leafy green vegetables, beans, and peas have B vitamins too!

Remember, dieting is only one component of a healthy lifestyle. Looking after yourself physically is just as important. For instance, all our wellness treatments are stress relievers! In one of my previous articles about healthy habits, I talk about how a massage can help release serotonin, (your happy hormone) and how detoxification can lead to a happier you.  Try out any of our treatments with a £20 off voucher here. Simply sign up for our Wellness Whispers™ Newsletter, and get a free copy delivered to your home in the first week of every month.