By Ginger Cochran, MS, RDN, CDCES, CEP-ACSM
No one is a stranger to stress, and a recent survey shows that about 80% of people feel overwhelmingly stressed daily. Research has shown strong correlations between specific nutrients and improvement in the body’s reaction to stress. In this blog, we’re diving into the top nutrients to help keep our minds at ease.
Magnesium
Foods that are rich in the micronutrient magnesium may help you feel calmer. Magnesium plays a crucial role in regulating the body’s response to stress and can help relax tense muscles. Not only can magnesium calm the body and mind, but it assists in the production of the neurotransmitter melatonin, improving sleep duration and quality.
Excellent sources of magnesium include
- Avocado
- Dark chocolate
- Nuts
- Seeds
- Leafy greens
- Designer Whey
- Designer Egg
- Stress Support Gummies
- Designer Plant
Quality Protein
Easy protein snacks like Designer Smoothies can help manage stress by stabilizing blood sugars. Balanced snacks and meals that include carbs and protein are essential for stabilizing your energy and blood sugars. Large spikes from overeating or eating carbs alone can cause large swings in your blood sugar, affecting mood and concentration. Aim for snacks with at least as much protein or healthy fats as carbs to keep your blood sugar balanced.
My favorite balanced grab-and-go snack example is Designer Smoothies, which contain 8g of carbs, 4g of fat, and 12g of protein, making it perfectly balanced. Our new super fruit flavors in peach mango, raspberry passion fruit, and vanilla blueberry are packed with bioactive phytonutrients and antioxidants to promote health and reduce the risk of various diseases, such as heart diseases, cancers, and brain diseases.
Zinc
Zinc plays a role in over 200 reactions in our bodies, including the production and regulation of serotonin, our “feel-good” neurotransmitter. Zinc may help the hypothalamic-pituitary-adrenal axis response to stress by helping normalize levels of the stress hormone cortisol. Zinc intake has also been shown to inhibit cortisol secretion temporarily.
Excellent sources of stress-fighting zinc include
1. Shellfish (oysters, crab, shrimp)
2. Beans
3. Nuts and Seeds
4. Eggs
5. Designer Plant
6. Mood Support Gummies
7. Designer Whey
Ashwagandha
Ashwagandha has long been used in Ayurvedic medicine for energy and stress management. Ashwagandha supports healthy adrenal gland function that is responsible for producing stress hormones. By supporting the adrenal glands, ashwagandha may help the body better manage stress and reduce the adverse effects of stress on the body.
An excellent way to enjoy ashwagandha is through our Mood Support Gummies with 25 mg of ashwagandha root to keep you calm and steady.
Vitamin D
Vitamin D has been linked to regulating mood and preventing depression. It helps produce and release serotonin, a neurotransmitter that plays a crucial role in mood regulation. Adequate serotonin levels in the brain can help improve mood and reduce stress.
Excellent sources of vitamin D include
1. Eggs
2. Salmon
3. Tuna
4. Sardines
5. Mood Support Gummies
6. Designer Whey
7. Designer Plant
8. Beauty Gummies
9. Designer Soy
L-Theanine
L-Theanine is a natural amino acid in green tea. L-Theanine increases serotonin and dopamine in the brain, which helps the body feel relaxed. L-Theanine has supported lower cortisol levels, which can help reduce the adverse effects of stress on the body and mind.
Excellent sources of L-Theanine include
1. Black tea
2. Green tea
3. Stress Support Gummies
Bottom Line
Give your body the nutrients it needs to help manage stress. We don’t always have control over things in our life, but we do have control over what we eat. Designer Wellness has a full line of essential foods to win the battle against stress, like our Stress Support Gummies, Mood Support Gummies, Beauty Gummies, Designer Whey, Designer Plant, and Designer Soy. Check out our full line here!
Sources:
https://www.nbcnews.com/health/health-news/americans-are-besieged-stress-poll-finds-rcna19288
Faure H, Peyrin JC, Richard MJ, Favier A. Parenteral supplementation with zinc in surgical patients corrects postoperative serum-zinc drop. Biol Trace Elem Res. 1991;30(1):37-45.
Williams J, Kellett J, Roach PD, McKune A, Mellor D, Thomas J, Naumovski N. l-Theanine as a Functional Food Additive: Its Role in Disease Prevention and Health Promotion. Beverages. 2016; 2(2):13. https://doi.org/10.3390/beverages2020013
