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How to support yourself nutritionally when recovering from burnout

Burnout feels like hitting a wall – emotionally, physically and mentally. It’s not just weariness after a long day; it feels like a complete system shutdown after a prolonged presence of stress hormones churning through the body. Recovery is not just about catching up on sleep; it’s about rebuilding your body and spirit from the inside out. While this requires a multi-pronged approach with adjustments to lifestyle as well as thoughts and beliefs as well, a great place to start rebuilding the body is through nourishment. Here’s a guide on how you can nurture yourself back to vitality through what you eat. 

1. Embrace warm cooked foods

When the body spends most of its time in fight or flight with stress hormones flooding your system, digesting food becomes a lower priority and your digestive power is dampened down. To account for this, focus on warm, cooked and/or slow cooked foods that are easier for the body to digest. Think foods like soups or soft, nourishing stews. Ensure you chew your food well before swallowing it and consider adding bone broth or slow cooking foods with the bones in. 

Bone broth contains collagen, which can help support a healthy gut lining, and minerals that support immune function and reduce inflammation. This makes it an excellent addition to your diet when your digestive system needs a little extra support. Alongside bone broth, incorporating gentle spices like ginger and turmeric can also enhance digestion and absorption, further aiding in your recovery. These spices not only warm the body but also possess strong anti-inflammatory properties, helping to soothe internal irritation while you enjoy your meal.

2. Nourish your adrenals

Your adrenal glands are like the batteries that keep you running; burnout depletes them. It’s crucial to recharge them with the right nutrients. Include vitamin C-rich foods such as berries, citrus fruits, capsicum, kale, kiwifruit, parsley and broccoli as well as zinc-rich foods such as sustainably grown oysters from clean waters, pumpkin seeds, sunflower seeds, eggs and red meat. It may be beneficial to supplement these nutrients as well. The adrenals love magnesium too – think green leafy vegies, nuts and seeds.

3. Aim for at least 7 serves of vegetables per day

Vegetables are nutrient powerhouses and they contain an endless array of unique compounds that are beneficial for our health. Aiming for at least seven servings a day (around 3 ½ cups) can help meet the heightened nutritional needs brought on by stress. They provide essential vitamins, minerals and antioxidants that support overall health and recovery. Incorporate a variety of colours and types to maximise the range of nutrients as each colour provides different beneficial compounds.

4. Avoid stimulants and stay hydrated

It’s also crucial to minimise or avoid stimulants like caffeine, refined sugars and alcohol during your recovery. These substances can further tax your adrenal glands, which are already under pressure. Caffeine, for instance, may provide a temporary energy boost but ultimately leads to further depletion of your body’s reserves. Alcohol and refined sugars can spike your blood sugar and disrupt sleep, counteracting the healing process. Instead, opt for hydrating, soothing beverages like herbal teas that support adrenal health and promote hydration. Ensure that water is your main drink.

Do you really need to supplement?

There are many reasons I am a fan of nutritional supplementation — although not all supplements are created equally. In other words, they don’t all impact the body in the same the way. The quality and the source of the nutrients, as well as what else they are paired and packaged with, all play a role in their bioavailability (usability) for your body.

Here are a few reasons why I like good-quality nutritional supplementation:

1.      Nutrient-rich soil is rare: The loss of ground cover and top soil, desertification, along with some conventional farming practices, deplete the soil of essential nutrients. If these nutrients aren’t in the soil, they won’t be in our food either. This means even the most nourishing way of eating can sadly lack vital vitamins and minerals these days.

2.      Increased pollutant exposure: Today’s environment exposes us to more pollutants than ever through the air we breathe, what we eat and drink, as well as via the cleaning and personal care products we use. These pollutants increase our body’s nutrient demands to support detoxification pathways, in an attempt to help reduce their harmful impacts.

3.      Stress and free radicals: Our fast-paced lives often keep stress hormones like cortisol at high levels, affecting everything from our breathing to how rapidly we metabolise oxygen. This leads to the production of free radicals – molecules that, if in excess, can damage cells and contribute to premature ageing and the development of chronic diseases. Antioxidants from our way of eating are crucial in neutralising these molecules and we need an abundance of them to counter the effects of circulating stress hormones. Yet here is another big change that has occurred in the recent past: the antioxidant levels in our foods have dropped dramatically. Why? Well, while plants have the ability to protect themselves from pests by making certain substances within themselves. Yet if the plant is sprayed to protect it from pests, it doesn’t have to produce these innate protective substances. It has no need. And many of these substances that would naturally protect the plant – but that are now not being made by the plant, due to spraying – are antioxidants to humans when we consume them. Hence their decreased availability to us.

I am also a fan of getting as much nutrition as possible from our food, including plenty of vegetables. They are superstars when it comes to what they are able to do for us. Consider the Brassica genus of vegetables, for example. They contain not only vitamins, minerals and fibre, but also substances unique to this botanical family – substances known as indoles and glucoraphanin, which is converted into the ultra-superstar sulphoraphane. These substances support the optimal functioning of some of our most important biochemical pathways: those of the liver, and particularly those needed for estrogen and pesticide detoxification. 

Then there is beetroot. This stunningly-coloured plant contains many nutritious substances, including nitrates which convert to nitric oxide. This can help regulate blood pressure and provide better oxygen delivery to the tissues – again, essential for great energy, a clear mind and disease prevention.

Blackcurrants (with their seeds in), grapes (with their seeds in) and berries are also superstars with their oligomeric proanthocyanidins (OPCs), which are a set of bioflavonoid complexes that act as free radical scavengers inside us. Many names refer to this set of bioflavonoids, including leuco-anthocyanin, anthocyanidin and many more. Think of OPCs as being nutrients with super-powers: they support virtually every metabolic system in the body. Research has shown that decent intakes of OPCs help protect against cardiovascular and other degenerative diseases, and have numerous other benefits, including lowering LDL cholesterol levels in the blood, reducing platelet aggregation (you don’t want your blood to be too sticky for so many reasons), increasing the strength and elasticity of blood vessels, helping collagen repair itself,

reducing fluid retention and inflammation, relieving functional problems associated with varicose veins, lessening the tendency toward diabetic retinopathy, and improving skin health. 

All of that from Nature.

This shows the power inherent in our food. Yet remember that the nutrient density in our food is predominantly reliant on soil health. And the usability of nutrients by the body can also be impacted on, based on their source. 

For example, did you know that most nutritional supplements are synthetic, and are made in a laboratory? Arguably, vitamin C is vitamin C no matter what. Certainly, vitamin C is ascorbic acid, and ascorbic acid can be created in a laboratory or by Nature in, for example, an orange or a lemon. Both sources behave as vitamin C in the body. Yet studies have been undertaken to examine the effectiveness of a number of nutrients based on their source – synthetically produced or as nutrients from food – and the vitamin C from food wins. 

It seems, then, that there are compounds unique to food that make nutrients highly bioavailable. So, in a world where soil is depleted and our nutritional needs are greater than ever before, I have seen great health be obtained and maintained through eating nutritiously, and supplementing this with additional nutrients and herbs from wholefood, real-food and botanical sources. 

Could the way you eat do with a nutritional boost? 

How are you going to do this?

Supporting health joints

Looking after your joint health becomes even more of a priority, the longer we spend on the planet. Joints are crucial to our mobility and if they start to become stiff and sore it can be difficult to maintain our routines and keep active. The human body has an amazing capacity to repair itself, however, our joints can at times, need extra love and care. 

A joint is the connection between two bones in the body. Joints and their supporting structures allow you to bend your elbows and knees, move your hips, turn your head and even move your fingers. 

Smooth tissue called cartilage, synovium and a lubricant called synovial fluid, cushion the joints so that our bones do not rub together. Increasing age, injury, poor movement patterns and carrying too much body fat can lead to increased wear and tear of cartilage – which subsequently can lead to discomfort, pain or even debilitating joint conditions.    

Fortunately, taking steps to protect our joints now can reduce the chances of needing to replace them later in life. Here are a number of ways you can support your joints. 

Fundamental movements

There are seven key movements that are necessary for life and the earlier we learn (or relearn) how to do these with precision, the less wear and tear on the joints occurs in the first place. These movements are squat, bend, lunge, push, pull, twist and gait. Having good body awareness and executing these basic motion patterns well are a key aspect in preventing joint degradation. 

Muscle strengthening exercise

Muscles essentially act like shock absorbers in our bodies and help to stabilise and protect joints. Muscle strengthening movement such as weight training can be incredibly protective for joint (and bone) health. It becomes increasingly important as you age that you continue to strengthen your muscles with weight bearing exercise. Knee joints in particular are the most prone to wear and tear – so strengthening the muscles with movement such as cycling, can help protect them from premature damage.  

Joint mobility movements

When we move a joint, in a safe and full range of motion, we move the synovial fluid within the joint. This fluid is the joint’s lubrication. By moving our bodies we help the synovial fluid to move. This joint movement moves the old fluid out and allows new fluid to move in. Old synovial fluid can accumulate mineral deposits and microbes. Moving your body and your joints everyday is a wonderful way to lubricate your joints naturally and help freshen the fluid. Incorporate 5 to10 minutes of joint mobility movement each morning. 

Keep joints lubricated with beneficial fats 

The fats that you eat eventually become the fats that populate your cell membranes. These membrane fats become the building blocks for molecules that either call for inflammation or fight inflammation in the body. It is essential we nourish our bodies with specific fats each day, including those from oily fish such as sardines, flaxseeds, walnuts, chia seeds and evening primrose oil. Other nutritious choices of wholefood fats include those from avocado, olives, macadamia nuts, coconut, organic butter and pasture-fed animals. 

Omega 3 fatty acids are particularly effective in fighting inflammation in the body and can be easily incorporated into our diets by eating omega-3 rich fish or flaxseed. The Arthritis Research Campaign (ARC) scored fish oil, derived from fatty fish such as sardines and salmon, as a maximum five for effectiveness. If you can’t eat enough omega 3s, then consider supplementing with them from a sustainable source. 

Managing osteo-arthritis naturally

Osteo-arthritis, a condition affecting millions worldwide, manifests as pain and inflammation in the joints. It can often feel like a life sentence of managing symptoms, but it doesn’t have to define your everyday experiences. Many people turn to natural remedies to not only manage pain but also enhance their overall quality of life. Let’s explore some of the options. 

1. Incorporate anti-inflammatory foods

Adopting an anti-inflammatory way of eating can significantly reduce joint pain and swelling. Focus on incorporating:

  • Omega-3 fatty acids, found in fatty fish like wild-caught salmon and sardine, which have been shown to reduce inflammation.
  • Antioxidant-rich fruits and vegetables, such as berries, oranges, spinach and carrots, which help neutralise free radicals that can worsen inflammation.
  • Whole grains and legumes, which offer fibre that may help to lower inflammation (provided you digest these well –  if you know they irritate your gut, leave them out).

2. Exercise regularly

Exercise is crucial for maintaining joint function and reducing stiffness. Choose low-impact activities that don’t add to the strain, such as:

  • Swimming or water aerobics, which reduce the weight load on your joints while providing resistance to strengthen muscles.
  • Walking or cycling, which enhance cardiovascular health without heavy impact.
  • Tai Chi or yoga, which improve flexibility, balance and strength and also offer mental health benefits.

3. Supplement with specific nutrients

Certain supplements have shown promise in helping to manage osteo-arthritis symptoms:

  • Glucosamine and chondroitin are among the most commonly used supplements that may help rebuild cartilage and reduce pain.
  • Turmeric contains curcumin, a compound with strong anti-inflammatory properties.
  • Ginger, another potent anti-inflammatory agent, can be taken as a supplement or used regularly in cooking.

4. Try hot and cold therapies

Applying heat or cold to affected joints can relieve pain and inflammation:

  • Heat therapy (such as warm baths or heating pads) can help relax and soothe muscles and joints.
  • Cold therapy (such as ice packs) can reduce joint swelling and inflammation.
  • Notice if you prefer or respond to one or the other or both and incorporate more of what works for you as far as temperature is concerned. 

5. Explore herbal remedies

Some medicinal herbs are noted for their anti-inflammatory properties:

  • Willow bark has been used for centuries for pain relief and inflammation.
  • Boswellia, also known as Indian frankincense, can inhibit inflammation and be particularly helpful in managing arthritis-related pain.

Stress can exacerbate arthritis symptoms, so stress management techniques such as meditation and slow-breathing exercises can help manage pain and inflammation. 

Living with arthritis doesn’t mean resigning to constant discomfort; adopting a holistic approach can help transform pain management into a broader strategy for improving your overall wellness.

6 ways you’re unknowingly agitating your nervous system

Your nervous system is the silent conductor behind the scenes, orchestrating a complex network of responses that affect your entire being – from your mental state to your physical health. Yet, daily habits and environmental factors often disrupt this delicate balance, manifesting as stress, anxiety or physical discomfort. Recognising how your lifestyle may be inadvertently putting strain on your nervous system is the first step towards reclaiming your health and wellbeing. Here are six common yet often overlooked practices that might be subtly unsettling this critical system.

1. Constant connectivity

 Living in a digital age where being “always on” is the norm, your nervous system is kept in a constant state of alertness. The barrage of notifications and the endless scroll on social media can perpetuate stress. This digital overload can lead to chronic stress, impacting your overall health. 

Try setting specific times to check your emails and social media and consider turning off notifications for periods during the day or after a set time in the evening. Introducing digital detox sessions into your weekly routine can also be beneficial. Consciously disconnecting gives your nervous system a chance to reset and reduce the chronic alertness that comes from being continually plugged in.

2. Caffeine overconsumption

Excessive caffeine intake can significantly stimulate your sympathetic nervous system – the part responsible for your ‘fight or flight’ response. This can lead to increased heart rate, heightened anxiety and disrupted sleep patterns, all of which put additional stress on your nervous system. 

Everyone has a different tolerance for how much caffeine they can cope with before it sends them over the edge into jitteriness and anxiousness. Yet, whether we can handle it or not, we cannot escape the fact that caffeine triggers the production of adrenaline. Ideally keep caffeine intake to a minimum and, as its effects can linger for at least eight hours, avoid having it after midday to mitigate the impact on your sleep. 

3. Irregular sleep patterns

Skimping on sleep or having irregular sleep patterns can wreak havoc on your nervous system. Quality sleep is crucial for the regeneration of neural pathways that handle cognitive functions and emotional processing. Lack of sleep can heighten your stress response, effectively reducing your ability to cope with what life throws at you in the day to day. To improve sleep quality and establish more regular sleep patterns, consider adopting a consistent bedtime routine. Going to bed and waking up at the same time each day, even on weekends, can significantly enhance sleep quality by reinforcing your natural circadian rhythms.

4. Poor nourishment choices

A combination of highly processed foods and excessive sugar intake together with a lack of nutrients can destabilise what your nervous system is inherently attempting to do – maintain balance. Foods high in added sugars can cause fluctuations in blood glucose and insulin levels, which may increase your body’s stress response. Such dietary habits can also contribute to systemic inflammation, further agitating the nervous system and diminishing overall health. 

Integrate whole foods rich in fibre, such as vegetables, fruits, legumes and whole grains (like brown rice) if you digest them well, to help moderate blood sugar levels by slowing the absorption of glucose into your bloodstream. These foods also provide essential nutrients that support the proper functioning of your nervous system. Incorporating nutritious fats from sources like avocados, olives, oily fish and grass-fed meats can also benefit your nervous system. These fats contain omega-3 fatty acids, known for their anti-inflammatory properties and ability to support brain health, potentially reducing the symptoms of anxiety and improving mood. Regularly consuming foods rich in antioxidants, such as berries, dark leafy greens and dark chocolate, can help combat oxidative stress and inflammation, offering further protection for your nervous system.

5. Neglecting hydration

Dehydration is often overlooked as a source of stress on the nervous system, yet it can have significant effects. Even mild dehydration can impair cognitive functions such as focus, memory and decision-making. Dehydration can exacerbate symptoms of stress by affecting the overall balance of electrolytes – minerals in your body essential for nerve function and signal transmission. Without adequate hydration, your body cannot properly transport these crucial nutrients, leading to diminished nerve function and an increased perception of stress.

Make sure that water is your main drink and aim to consume approximately two litres per day – you may need more if you are physically active or live in a hot or humid climate. Consuming foods with high water content can also contribute to your hydration levels. Fruits like strawberries, pineapple and oranges and vegetables such as cucumber, rocket and celery, are not only hydrating but also provide essential nutrients that support nervous system health.

6. Lack of regular movement

Regular physical activity is a powerful tool for maintaining nervous system health and overall wellbeing. Exercise not only helps release endorphins – natural mood elevators and painkillers produced inside you – but it also plays a critical role in mitigating stress and anxiety. These “feel-good” hormones can create a sense of euphoria, but the benefits extend far beyond the immediate uplift in mood. Incorporating routine movement into your daily life also enhances blood circulation, which ensures that vital nutrients and oxygen are efficiently delivered throughout the body, including to the brain. This improved circulation boosts cognitive functions and can help stabilise mood.

To reap these benefits, aim for at least 30 minutes of intentional movement most days of the week. This could include brisk walking, cycling, swimming or any other activity that you enjoy doing. Additionally, incorporating mindfulness elements into physical activity, such as restorative yoga or tai chi, can further enhance the stress-relieving benefits of exercise by promoting a focus on breath and body awareness, which calms the mind and reduces the body’s stress response.

By identifying these common yet often overlooked habits that agitate your nervous system, you can take proactive steps to mitigate their effects. Moderating your digital use, managing caffeine intake, prioritising sleep, choosing nourishing foods, staying hydrated, and incorporating regular physical activity into your routine are practical ways to support and stabilise your nervous system. Don’t see these as yet another list of things to do. Consider them to be lifestyle adjustments you can gradually (or rapidly!) embrace that can lead to improved mental clarity, reduced anxiety, and a greater overall sense of wellbeing.

5 ways to create more space in your day

In our bustling daily lives, finding moments of tranquillity can often feel more like a daydream than a practical possibility. Yet, creating more space in your day isn’t just a means to relax – it’s essential for boosting your productivity, enhancing your wellbeing, and enriching your overall happiness. Here are five practical ways to carve out that much-needed space, ensuring every day isn’t just full but fulfilling.

1. Prioritise your tasks

Think of your daily tasks as guests asking to be let into your day. Some are absolutely essential, while others could easily be turned away. The Eisenhower Box technique is perfect here; it sorts your tasks into four categories: urgent and important, important but not urgent, urgent but not important, and neither. This method helps you see clearly which tasks deserve the VIP treatment and which can be put on the waiting list. By focusing on what genuinely matters, you avoid the trap of busywork that feels urgent but lacks real significance.

2. Master the art of saying ‘No’

Saying “no” might feel uncomfortable, yet it’s a powerful strategy for opening up more space in your day. Every time you say yes to something insignificant, you’re effectively saying no to something important – this includes time for you to rest! Gauge every request and invitation against your true priorities. If they don’t align, allow yourself the permission to decline politely. Remember, saying ‘no’ isn’t just about guarding your time; it’s about directing it toward activities that genuinely enhance your life and align with your values.

3. Embrace technology (wisely)

While technology can sometimes be a distraction, it also offers incredible tools for managing time effectively. Apps that block distracting websites, automate repetitive tasks, or streamline communication can free up significant portions of your day. Use technology to handle routine tasks like bill payments or to consolidate emails and messages into scheduled review times. However, be mindful to not let technology dominate; it’s there to serve you, not the other way around.

4. Incorporate mindful breaks

Ironically, one of the best ways to create more time is to take breaks intentionally. Short, mindful breaks can refresh your mind and increase productivity. Techniques such as the Pomodoro Technique, where work is broken down into focused intervals separated by short breaks, can prevent burnout and maintain a high level of productivity throughout the day. During these breaks, step away from your desk, practise low, slow breathing, or engage in a quick stretch. These moments of pause will recharge your mental batteries and help you tackle tasks more effectively.

5. Set boundaries for work and home

In our ‘always-on’ world, the lines between work and home can blur, leading to a feeling of being perpetually busy. Establish clear boundaries: decide on a time when work ends, and personal time begins. This might mean shutting down your computer, turning off work notifications, or having a specific ritual that signifies the end of the workday, like going for a walk, tuning into a favourite podcast episode, changing your clothes or lighting a candle. By safeguarding your personal time, you ensure that work doesn’t encroach on moments meant for relaxation, connection with loved ones, and/or rejuvenation.

Through these strategies, you’ll find that creating space isn’t about finding more hours in the day – it’s about making the hours you have work better for you. It’s a gentle dance of managing priorities, using tools wisely and allowing yourself time to breathe and be in awe. The ultimate goal? A day that feels spacious, fulfilling and distinctly your own.

Suffering with post-infection fatigue? Here’s how to aid your recovery

Post-infection fatigue can be a debilitating aftermath of an infection, leaving you feeling drained and exhausted long after other symptoms have subsided. This condition can significantly impact daily life, making even simple tasks seem insurmountable. Fortunately, certain nutrients play a crucial role in supporting the body’s recovery process and can help alleviate the symptoms and support a more robust immune response. Here’s an in-depth look at the essential nutrients that can aid in a faster and more effective recovery, as well as prevention.

1. Vitamin C

Vitamin C is well-known for its immune-boosting properties, but its role in combating post-infection fatigue is equally vital. It helps reduce oxidative stress and supports the adrenal glands, which may be taxed during and after an infection. High levels of Vitamin C can also enhance the production of energy at the cellular level, thereby reducing feelings of lethargy and fatigue. Citrus fruits, strawberries, kiwifruit, capsicum, and leafy greens are excellent sources of Vitamin C.

2. B Vitamins

The B vitamin complex, particularly B12 and B6, is crucial for energy production and the proper functioning of the nervous system. These vitamins help convert food into ATP (adenosine triphosphate), the form of energy that cells use. They also play a key role in the synthesis of neurotransmitters that help regulate mood and sleep patterns, which can be disrupted for a time, post-infection. Incorporating a wide variety of real food including eggs and grass-fed meats can help maintain these essential vitamin levels.

3. Magnesium

Magnesium is another critical nutrient that supports muscle and nerve function, both of which can be compromised during a prolonged recovery from an illness. It helps relax muscles and reduces the feeling of fatigue by supporting energy production and mitochondrial function. Foods rich in magnesium include nuts, seeds, and leafy green vegetables.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties, which are essential in combating the inflammation often associated with infections and their aftermath. They also contribute to the health of nerve cells, helping to improve cognitive function and mood, factors often affected in post-infection states. Oily fish like wild-caught salmon and sardines, as well as flaxseeds and walnuts, are great sources of omega-3s.

5. Coenzyme Q10 (CoQ10)

CoQ10 plays a role in energy production within the mitochondria, the powerhouse of the cell, making it an important nutrient for combating fatigue. It also acts as an antioxidant, helping to neutralise the free radicals that can accumulate during and after an infection. CoQ10 levels can be increased by eating fatty fish and organ meats.

6. Zinc

Zinc is crucial for maintaining a strong immune system and plays a role in cell division and cell growth, which are vital during the recovery phase of any illness. It also supports hormonal balance, which can be disrupted during extended periods of fatigue. Foods high in zinc include oysters and red meat, and there’s a small amount in eggs and seeds, like sunflower seeds.

Alongside a nutrient-dense way of eating, ensure adequate hydration and rest to support your body’s healing process. If symptoms persist, consider consulting with a healthcare provider to rule out other underlying conditions and to discuss the possibility of supplementation to address any specific nutrient insufficiencies or deficiencies. Remember, recovery is a journey, and each step towards nourishing your body is a step towards regaining your vitality.

The essential neurotransmitters that are made in your gut

It’s often said that the gut is our second brain, and this isn’t just a metaphor. The enteric nervous system, located in our gastrointestinal tract, is a complex system of about 100 million nerves that communicate directly with the brain. This remarkable connection is largely mediated through neurotransmitters, the chemical messengers typically associated with the brain. You might be surprised to learn that a significant amount of these neurotransmitters is actually produced in the gut, cementing exactly how important it is to have a well-functioning digestive system. Let’s dive deeper into the roles and impacts of these gut-derived neurotransmitters.

Serotonin: the mood regulator

Often dubbed the “happiness hormone,” serotonin plays a crucial role in helping to regulate mood and contentment. Intriguingly, up to 95% of the body’s serotonin is produced in the gastrointestinal tract. The cells lining the gut’s walls manufacture serotonin in response to signals of food intake which is then used to regulate intestinal movements. But serotonin’s influence goes beyond digestion; it impacts emotions, mood, and even sleep. This substantial production in the gut highlights the direct influence your gut health has on your mental and emotional wellbeing.

Dopamine: the reward and pleasure neurotransmitter

Dopamine is another neurotransmitter that’s traditionally linked with the brain’s pleasure, motivation and reward centres. It motivates us to seek out experiences like food and social interactions. While most of the body’s dopamine is produced in the brain, a smaller yet significant amount is produced in the gut. This dopamine can influence local intestinal movements and function but also communicates back to the brain, affecting our overall sense of wellbeing and motivation.

GABA: calming the nervous system

Gamma-aminobutyric acid (GABA) is primarily known for its calming effects on the nervous system, helping to reduce feelings of anxiety and stress. The gut is also a site for GABA production, where it plays a role in modulating gut activity and its flow of contents. It’s fascinating to consider how the calming effects of GABA might not just influence our brain but also our gut activity, possibly providing a feedback mechanism that affects our overall calmness and stress levels.

The implications of gut-produced neurotransmitters

The fact that our gut manufactures these critical neurotransmitters opens up new avenues for understanding and treating a variety of states and disorders, from depression and anxiety to irritable bowel syndrome and Parkinson’s disease. It also underscores the importance of gut health, not just for digestive wellness but for maintaining mental and emotional health.

What we eat literally becomes part of us, playing a pivotal role in supporting the production of these neurotransmitters as well as countless other factors that contribute to how we look and feel each day. A way of eating rich in whole real foods fermented foods, fibre, and essential nutrients can help cultivate an environment where these neurotransmitters can thrive and supportively influence both gut and brain health.

The ‘mother’ gland: Decoding the pituitary and stress

Often referred to as the “mother gland,” the pituitary gland is a tiny yet mighty organ that plays a crucial role in how we respond to stress – both physically and emotionally. Understanding its function not only demystifies the biochemical dance of our stress responses but also empowers us to manage stress more effectively in our daily lives.

Imagine a typical day: you’re late for a meeting, your phone is ringing off the hook, and you just received an email that has upset you. Internally, a less visible scenario unfolds: your brain’s hypothalamus, constantly scanning the environment inside and outside your body, senses your distress and queries, “Am I safe?” When the answer is a resounding “no,” (which it is when adrenaline escalates when you’re starting to feel anxious, pressured or on edge, regardless of whether you’re physically in danger or have just consumed too much caffeine) it quickly sends a signal to the pituitary gland, which decides the next steps in this stress dance.

This pea-sized gland, nestled securely at the base of your brain, springs into action. It communicates the ‘danger’ to other glands, signalling the adrenal glands atop your kidneys to release cortisol and adrenaline, preparing your body to either confront the challenge head-on or to make a swift exit – the classic “fight or flight” response.

This cascade, known collectively as the HPA axis, involves not only the hypothalamus and pituitary gland but also the adrenal glands. It’s a finely tuned system designed for short-term emergencies. However, in our modern lives, where stressors such as traffic jams or work deadlines are commonly continuous, this system can be in perpetual motion. This ongoing activation can have profound implications, wearing down our body and mind, much like an orchestra playing a relentless fortissimo without a break.

The hypothalamus also works in concert with the nervous system – in this scenario, the sympathetic nervous system (SNS) – which can amplify the stress response even further. When the SNS is engaged, it enhances the production of noradrenaline, akin to adding more instruments to an already loud musical section, increasing the volume of the body’s stress response.

The personal cost of a perpetual crescendo

Living in this high-stress mode can lead to a range of health issues – imagine the wear on the musicians in an orchestra playing without pause. From anxiety and depressed mood, to heart disease and weakened immune function, the costs are high. It’s akin to an orchestra out of sync, where the harmony is disrupted, leading to a performance that is grating or lack lustre.

To mitigate the effects of stress, consider these strategies:

Mindful practices: Engage in mindfulness, meditation, or yoga to reduce the hypothalamic perception of threat, thereby lessening the pituitary gland’s need to initiate a stress response. This article can help if you find it hard to fit mindfulness into your busy schedule.

Nutritional support: Foods rich in vitamin C, magnesium, and omega-3 fatty acids can support adrenal health while zinc is essential for hormone production.

Adequate rest: Ensuring sufficient sleep helps recalibrate the body’s stress hormone systems, allowing for a more adaptive response.

Regular movement: Physical activity can help to modulate the SNS activity and increase the resilience of your stress response systems.

Understanding the role of the pituitary gland in the stress response doesn’t just add a chapter to our biological textbooks; it opens up avenues for proactive health management. By recognising the signals that trigger our stress responses and adjusting our lifestyle to support our endocrine health, we can protect ourselves from the ravages of chronic stress. This knowledge empowers us to not just survive but thrive, even in the face of daily challenges.

What is stress actually costing you?

Think back to the last time you felt truly relaxed. Can you remember how it felt? Now, contrast that with a moment of high stress – your heart racing, mind whirling, a sense of being overwhelmed. For many, these moments of stress are not occasional; they are a persistent part of their daily lives. Yet, have you ever stopped to consider what this constant state of stress is really costing you? And is it really, truly necessary?

Stress is like a stealthy, silent saboteur that affects every aspect of our being. It starts small – an urgent deadline, a personal disagreement, a financial worry – but gradually builds up, weaving its way deeper into our lives and before too long we think that this is just how life is.

Stress isn’t just a mental or emotional experience; it has profound physical implications. When we’re stressed, our bodies release hormones like cortisol and adrenaline – the culprits behind the ‘fight or flight’ response. While these hormones are useful in acute situations, their continuous flow in your bloodstream can wreak havoc over time.

The biochemical cost of stress

Long-term stress can contribute to the development of serious health problems like heart disease, high blood pressure, type 2 diabetes, and other illnesses. Stress can exacerbate nearly every pre-existing condition and can lead to the diagnosis of new conditions due to its effects on so many body systems. Yet, it’s not just the potential development of significant health challenges, it’s also the niggling symptoms that detract from your quality of life – the poor sleep, the hormonal disturbance, the digestive issues, the brain fog, fatigue, anxiety and the weakened immune system. These everyday ailments, while not life-threatening on their own, can significantly impair your daily functioning and overall sense of wellbeing. Chronic stress also contributes to chronic inflammation, which is a risk factor for many degenerative diseases. For this reason, truly addressing your stress isn’t just about avoiding major health crises – it’s about improving daily life and preventing the array of minor symptoms that can accumulate into more severe health problems over time.

The nutritional cost of stress

The nutritional cost of stress is often overlooked, yet it plays a crucial role in our overall health. Under stress, our body’s need for certain nutrients increases, particularly B vitamins, vitamin C, and magnesium, which are rapidly depleted in high-stress situations. Additionally, stress can lead to poor dietary choices, as people often turn to foods they perceive will offer them comfort that tend to be high in refined or artificial sugars, poor-quality fats, and empty calories, which can exacerbate the body’s stress response instead of mitigating it. This cycle of poor nutrition can impair digestion and absorption of nutrients, especially iron, leading to deficiencies that further compromise health. Over time, these nutritional gaps can further exacerbate the biochemical impact of stress, weakening the immune system, reducing energy levels, and slowing down recovery processes, making it harder for the body to cope with stress effectively and maintain optimal health.

The emotional cost of stress

When we are under chronic stress, our emotional resilience dwindles, often giving way to feelings of irritability, anxiety, and a depressed mood. This constant state of tension can strain personal and professional relationships, leading to disconnection and isolation. Over time, stress can erode our sense of joy and fulfillment, making us less engaged with life and less able to appreciate moments of happiness. Additionally, the perpetual fight-or-flight mode can cloud our judgment and decision-making abilities, making it difficult to respond effectively to everyday challenges. Addressing the emotional toll of stress is crucial, not only for maintaining healthy relationships and an uplifted outlook but also for preserving our overall psychological wellbeing.

Stress does not have to be an inevitable byproduct of modern living. If you find yourself frequently overwhelmed and yearning for a change, a pivotal question to ponder is: “How do I want to live?” This inquiry isn’t about awaiting the perfect circumstances or reaching a specific age to begin living as you desire. It’s about making both significant and subtle shifts right now, steering your life closer towards your vision with each step.

Often, we postpone our ideal lifestyle until external conditions change. Yet, it’s vital to realise that you can initiate minor, yet impactful steps towards your desired way of living without waiting for major changes. The common illusion that ‘there is plenty of time’ can be dangerously misleading. The truth might be that time is a luxury we don’t always have.

Initially, when you ask yourself “How do I want to live?” your first response might be something like, “I don’t want to work.” While earning money is a necessity for survival, allow this reflection to lead you to consider how much you truly need. Evaluating your financial and material requirements can profoundly affect how much you need to work, perhaps even allowing you to reduce your working hours.

Suppose you want to live with more vitality; you might start by walking for thirty minutes each day. If you miss connections with loved ones, perhaps you begin making weekly calls to let them know they’re valued. Or if you feel your work lacks impact, consider volunteering monthly to clean up your local beach or park.

Consider the concept of leisure time, which seems to have dwindled in recent years. Not so long ago, a balanced day consisted of eight hours each of work, leisure, and sleep. Today, work not only encroaches on our leisure but also cuts into our sleep, contributing to too many feeling an overwhelming burden. When reevaluating how you want to live, think about how to reclaim leisure time for activities that truly rejuvenate your spirit.

Identifying how you wish to live doesn’t mean major changes can or will happen immediately; some might take years to unfold or achieve. However, by integrating even small steps toward these changes, you might discover that other areas of your life begin to transform in unexpected and helpful ways. And the profound impact this gradual transformation can have on your overall stress levels might be more significant than you could ever predict.

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