Do you often feel out of balance? Pulled in different directions from the pace and demands of everyday life? Multitasking, ticking off all of your ambitious goals and finding space to unwind can feel overwhelming. It’s no wonder many of us feel wired and tired – and struggle to switch off.
Stress is not just a mental perception, it’s also an automatic response from your adrenal glands and nervous system. Fortunately, there are many nutrition and lifestyle changes that can help bring your body back into balance.
5 nutrients and herbs for cultivating calm
Adaptogenic herbs
Herbs classified as adaptogens support the nervous system, so your body can naturally move away from the stress response and switch back into ‘rest and digest’ mode. They help support relaxation, calm and healthy sleep patterns. Adaptogen herbs include Ashwagandha (also known as Withania), Holy basil, Rhodiola and Siberian ginseng.
Herbs for calm
Many herbs support the body to release calming chemicals. At lower amounts these herbs support relaxation, but many can be used in larger amounts for sleep support around bedtime, to support a calm mind and easily dropping off. Passionflower, Chamomile and Lemon balm are all great examples of these types of herbs. Other herbs such as Bacopa, Rosemary and Gotu kola are calming, and also support mental clarity, which makes them useful in the daytime when you need to be focused.
Vitamin C
This nutrient is so important to the adrenals (your ‘stress glands’), that they keep stores ready for use. It’s used by the adrenals to make your neurotransmitters, the chemicals produced in your stress response, so if you're super stressed your vitamin C stores are quickly used up. Replenishing vitamin C stores is important if you’re under pressure or extra busy. Make sure you top up your vitamin C levels with plenty of fresh fruit and vegetables, or consider a Liposomal Vitamin C supplement – which are easy for your body to use.
B vitamins
These nourish the nervous system and are needed for happy mood and mental focus. B Complex Vitamins are also important for energy creation, which is always needed when tackling day-to-day challenges. Increase B vitamin-rich foods such as whole grains, nuts and seeds.
Magnesium
When we are stressed magnesium is shed from our cells, but it is important to support both mental and physical relaxation. Magnesium is also essential to support healthy sleep patterns and continuous sleep. Increase your magnesium-rich foods like nuts, seeds, green leafy vegetables, bananas, and meat.
7 lifestyle hacks for supporting stress balance
Exercise
For some, high-impact exercise can increase stress hormones and put your body into stress mode. At times of stress adding this type of exercise may not be the best for wellness and relaxation. Swap out the HIIT classes for moderate walking, gentle swimming or biking. Walking outside in nature or gardening can be productive and very grounding.
Breathe
Often when you’re under stress you take more shallow and rapid breaths. Exercises like yoga and Tai Chi encourage deeper, slower breathing. Practicing mindfulness or meditation can help more relaxed breathing and sleep.
Avoid blue light at night
So your mind has time to relax and your sleep hormone can kick in. Try a blue light filter or app like Night Shift or Twilight–to help counteract the stimulating effect of blue light. Also, to allow yourself to concentrate on tasks during the day, try putting your phone on silent to help your mental focus.
Opt for nourishing, caffeine-free drinks
When you are not sleeping well then coffee in the day can feel like a must. However, if you are super stressed then many people find coffee makes them jittery. Try non-caffeine tea options like peppermint, red bush or swap in a relaxing chai. Alcohol is used by many people to relax at night. Although it helps you drop off -it can affect sleep patterns. Instead, reward yourself for a hard day's work with a homemade herbal mocktail, filled with vitamin C-rich fruits.
Talk things out
If you are feeling overwhelmed - share with a friend or family, to help avoid bottling it up. Often talking things out can change your perspective and set your mind at ease (especially at night).
Have some ‘me time’
Try to set aside (even a short time) to do something you enjoy. Having some time for yourself is important to re-charge and means when you spend time with others you can give more energy.
Set your boundaries
Taking on too much can be overwhelming, and sometimes jobs are not done at their best. Consider saying “no” to extra things if you’ve got a lot on your plate.
BraveFace
When you need a little extra support, BraveFace trio provides support for a calmer you. Formulated to get you through the tough times, there are three products to choose from or combine.
LiveCalm Daily Capsules
Long-term daily maintenance capsules designed to calm the nervous system and nourish the adrenals supporting your body get out of fight or flight mode.
- Helps the body adapt to stress
- Sustains calm throughout your day
- Supports your adrenals - to help you live big and keep your worries small
Formulated with researched amounts of adaptogen herbs Ashwagandha and Holy Basil plus Rosemary to soothe the nervous system and support long-term stress.
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CoolHead Herbal Day Spray
An on-the-go stress support spray for when you are having a moment of overwhelm and want to feel calm and focused.
CoolHead is perfect if you:
- Have moments of overwhelm
- Get nervous before presenting or in social settings
- Feel jittery when driving
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HeadRest Herbal Night Drops
Concentrated night drops to support falling asleep and staying asleep on those restless nights.
- Calms a busy mind
- Wake up feeling well-rested
- Alcohol and sugar free
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