Is Stress the Biggest Factor in Your Digestive, Hormonal, or Nervous System Chaos? 

Feel like you are doing everything “right” in your health, but still struggling? It could be stress! Stress doesn't just affect our mood — it quietly strains our nervous system, digestive system, and hormones in powerful ways. But the good news? We can choose targeted nutrition and supplementation to help take the impact off as we make lifestyle changes! 

The Hidden Impact of Stress

Nervous System: Always on High Alert

When we experience stress, our nervous system switches into "fight or flight" mode. While helpful in emergencies, chronic stress keeps us locked in a hyper-alert state, contributing to anxiety, memory problems, poor sleep, and burnout.

Digestive System: Gut Reactions

Stress reduces blood flow to the gut, slows digestion, and disrupts our healthy gut bacteria. This can lead to bloating, constipation, diarrhea, and even chronic gut conditions like IBS.

Hormones: A Cascade of Chaos

Chronic stress leads to elevated cortisol levels, which interfere with other hormones like insulin, estrogen, progesterone, and testosterone. This can trigger weight gain, fatigue, menstrual irregularities, and mood swings.

Natural Ways to Calm Stress

Lifestyle Shifts:

• Practice prayer, mindfulness, or breathwork daily.
• Move your body gently with yoga, stretching, or walking. Pay attention to menstrual cycle phases to know when workouts should be more or less intense! (see cycle phase blog)
• Prioritize deep, restful sleep. Did you know research is now showing women need 10 hours of sleep on average?

 Nourish Your Body with Stress-Reducing Foods:

• Magnesium-rich foods: leafy greens, avocados, almonds.
• Omega-3s: salmon, chia seeds, walnuts.
• Probiotic foods: yogurt, sauerkraut, kefir.
• Balanced blood sugar: combine protein, healthy fats, and fiber in meals.
• B vitamins: lentils, nuts/seeds, meats, eggs, nutritional yeast
• Functional mushrooms: Reishi or Lion’s Mane

Herbal Medicine Allies:

• Ashwagandha: builds resilience to stress.
• Rhodiola Rosea: reduces fatigue and supports mood.
• Chamomile: soothes the nervous system and gut.
• Lemon Balm: calms anxious thoughts.
• Passionflower: supports deep, restful sleep.

Specific Products I Like for Stress Support:

• Ashwaganda Forte by Standard Process (adaptogenic herb good for any case)

• Adrenal Assist by Vitannica (combination of adaptogenic herbs, especially helpful for hormonal regulation)

• Drenamin by Standard Process (combination of glandular support, vitamins, + mushrooms, good for severe stress)

Get these products here:

Sip Your Way to Stress Resilience: Adaptogen Smoothie

A nourishing smoothie to stabilize blood sugar, calm your nervous system, and provide steady energy.

Ingredients:

• 1 frozen banana
• ½ avocado
• 1 cup spinach or kale
• 1 tbsp almond butter
• 1 tsp ashwagandha or reishi mushroom powder
• 1 tbsp chia seeds
• 1 cup almond milk (or preferred milk)
• ½ tsp cinnamon
• (Optional: 1 scoop vanilla protein powder)

Instructions:

1. Blend all ingredients until creamy.
2. Pour into your favorite glass and enjoy mindfully.

Sources & References

1. Stress and the Nervous System

• McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological Reviews, 87(3), 873–904.
  (Discusses chronic stress, the sympathetic nervous system, and its effects on the brain.)

2. Stress and Digestive Health

• Konturek, P. C., Brzozowski, T., & Konturek, S. J. (2011). Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options. Journal of Physiology and Pharmacology, 62(6), 591–599.
  (Explores how stress alters gut motility, gut flora, and digestion.)

3. Stress and Hormones (Cortisol and Beyond)

• Sapolsky, R. M., Romero, L. M., & Munck, A. U. (2000). How do glucocorticoids influence stress responses? Integrating permissive, suppressive, stimulatory, and preparative actions. Endocrine Reviews, 21(1), 55–89.
  (Comprehensive review on cortisol and hormone dysregulation under chronic stress.)

4. Nutrition for Stress Management

• Magnesium and Stress:

  • de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in Man: Implications for Health and Disease. Physiological Reviews, 95(1), 1–46.

• Omega-3 and Mood Regulation:

  • Su, K. P. (2009). Biological mechanism of antidepressant effect of omega-3 fatty acids: how does fish oil act as a 'mind-body interface'? Neurosignals, 17(2), 144–152.

5. Gut Health and Probiotics

• Dinan, T. G., & Cryan, J. F. (2017). Gut instincts: microbiota as a key regulator of brain development, ageing and neurodegeneration. The Journal of Physiology, 595(2), 489-503.
  (Highlights the gut-brain axis and importance of probiotics for mental health.)

6. Herbal Medicine for Stress

• Ashwagandha:

  • Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262.

• Rhodiola:

  • Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188-224.

• Lemon Balm and Chamomile:

  • Kennedy, D. O., & Scholey, A. B. (2006). The psychopharmacology of European herbs with cognition-enhancing properties. Current Pharmaceutical Design, 12(35), 4613-4623.

• Passionflower:

  • Miyasaka, L. S., Atallah, Á. N., & Soares, B. G. (2007). Passiflora for anxiety disorder. Cochrane Database of Systematic Reviews, (1).

"Information in this newsletter is based on studies published in peer-reviewed journals such as the Journal of Physiology and Pharmacology, Endocrine Reviews, and Cochrane Database of Systematic Reviews."