If you are feeling irritable, nervous, and are having trouble regulating your emotions; If your brain is busy- whirling thoughts around. If you are running on empty: maybe having slumps in the afternoons, or trouble getting started of a morning OR if you feel like you are always run down and just can’t get back your zing. Then we need to have a chat about stress and anxiety.
Cortisol & Stress
When you hear “stress hormones” the main hormone being referred to is Cortisol. It’s produced by the adrenal glands. When in rhythm it is highest in the morning, which wakes us up and gives us a bit of pep, and then peters out during the day; aligning with the natural rhythm of sleep, activity and energy.
A significant number of Australian experiences mental health struggles, including stress and anxiety. Prolonged Stress leads to more serious health conditions, such as adrenal fatigue, weight gain, heart disease, impaired kidney function etc). It’s important to include holistic strategies to manage and improve our mental health.
Simple tips to help lower cortisol levels:
Sleep. Improve your SLEEP. The circadian rhythm is your internal body clock. It is what will help you fall asleep, stay asleep, and wake up feeling refreshed.
A few ways to improve your sleep are to implement a bedtime routine. Look to remove blue light, include relaxing behaviours, and basically support your body and brain get ready to have a great nights sleep. A good bedtime routine really begins late afternoon, as the sun begins to set. Slow your brain down- use lavender oil and Epsom salts and take a bath, have a herbal tea, read a good book or listen to some chill out music.
Use a quality Magnesium to support relaxation of mind & body. It’s also important to remove sugars and stimulants – especially after midday.
Melatonin is a neurotransmitter we produce to support our circadian rhythm. Sour cherry is packed with Melatonin, so a handy tip is to have cherry juice before bed. Our naturopaths can also prescribe you a wonderful plant-based melatonin from our practitioner only brands.
Herbal medicine has a whole heap of herbs that are adrenal tonics and anxiolytic herbs. They support you with nervous system and can improve symptoms of mild anxiety and stress. Hops, passionflower, ashwagandha, Siberian ginseng, rhodiola and liquorice are just a few that you can use to support you during times of stress.
Listen to your gut. Feeling flat? Tossing and turning at night? The answer could be in your gut. Did you know your gut and brain are constantly talking — it’s called the gut-brain axis. And it plays a big role in how you feel, think, and sleep. A targeted, quality probiotic can do wonders. If your gut microbiome is out of balance look for a premium formula to support mood, reduce anxiety, ease fatigue, and improve sleep. It works by nourishing your gut microbiome — the community of good bacteria that helps keep the gut-brain axis in sync.
Nutrition is critical. The gut brain connection needs to be supported with great nutrition, include fibre, fermented foods, and to feed your microbiome. Without adequate nutrient, we can be left feeling depleted, making stress symptoms worse. You need to make sure you are meeting your protein needs, as this breaks into amino acids, which are critical for neurotransmitter production.
Lastly, let’s talk about the MIND BODY connection. Living in a mindful way helps you learn how to reign in your busy brain and focus on the here and now. Being present and then attaching a neutral or positive emotion to day-to-day tasks, can make a massive difference in how you experience the world and manage stress. Bush flower essence can help your body adjust on an energetic level and may be a lovely addition to your stress management plan. Seek out a great therapist to support you, we all need extra support sometime. it’s always a good idea to consult with a qualified professional. Our team is here to help you navigate any questions you may have.
Cheree Sheldon
Adv Dip Naturopathy, Adv Dip Western Herbal Medicine & Adv Dip Nutritional Medicine
*Kunara Members SAVE 20% off Vitamins & Supplements on the first Wednesday of the month.
Leave a Reply