The Role of Nutrition in Managing Stress: Tips and Tricks

Stress is a part of life, but did you know that what you eat can impact on how your body copes with it? By focusing on the right nutrients, you can manage stress better and keep your energy levels up all day.

How to Use Nutrition to Manage Stress and Boost Energy

What you eat and drink impacts how your body responds to stress and sustains energy. Start with these essential tips:

• Include stress-reducing foods: Foods high in magnesium, like leafy greens (spinach, kale), nuts (almonds, cashews), and seeds (pumpkin seeds), help relax the nervous system. Omega-3s found in salmon, chia seeds, and walnuts support brain health and reduce inflammation linked to stress.
• Snack smart: Choose nutrient-packed snacks, like nuts, seeds, or fruit with nut butter, to maintain steady energy and nutrients.
• Focus on gut health: A healthy gut can improve your mood. Include fermented foods like yoghurt, kombucha, and kimchi, as well as whole grains to support healthy gut bacteria.
• Stay hydrated: Dehydration can make stress and fatigue worse. Drink plenty of water and enjoy herbal teas like chamomile or green tea for relaxation.
• Foods to avoid: Limit processed foods, sugary snacks, and too much caffeine, as they can cause blood sugar spikes and crashes, which worsen stress and drain your energy.

Supplements to Complement Your Diet

Sometimes, even the best diets can use a little extra support. These supplements can help your body better handle stress and maintain energy:

Stress-Relieving Supplements

• Magnesium: Known as “nature’s relaxant,” magnesium helps calm muscles and nerves. Try: Chelated Magnesium by Country Life Vitamins.
• Ashwagandha: This herb helps regulate cortisol (your stress hormone) and increases your body's ability to handle stress. Try: Ashwagandha by Viridian.
• L-Theanine: Found in green tea helps you relax without making you feel sleepy. Try: Organic Green Tea by Higher Living.

Energy-Boosting Supplements

• Coenzyme Q10 (CoQ10): Vital for energy production, it helps combat fatigue and supports vitality. Try: CoQ10 by Source Naturals.
• Vitamin B12: Important for energy and red blood cell production, it helps keep you energised. Try: Vitamin B12 by Life Extension.
• Ginseng: A natural energy booster that enhances focus and stamina. Try: Ginseng Energy Boost by Life Extension

Your Nutrition Action Plan

Nutrition is a powerful tool for managing stress and boosting energy. Start with a balanced diet, including stress-reducing foods like lea

fy greens, salmon, and fermented options, and avoid processed foods and sugar. For extra support, consider calming supplements like magnesium, ashwagandha, and L-theanine, or energising options like CoQ10, vitamin B12, and ginseng.

To get the most out of your nutrition plan make sure you get enough sleep, stay active, and practice relaxation techniques like breathwork. Small changes can make a big difference in how you feel. So start the year with more energy and less stress!

Feeling inspired? Start adding stress-relieving foods into yur diet today with these Naturalli products:

• Naturalli Almonds
• Naturalli Cashew Nuts
• Naturalli Pumpkin Seeds
• Naturalli Walnuts
• Naturalli Almond Butter