There’s no denying that we are an overworked and overwhelmed society! Never before in human history have we been pulled in so many directions all at once. We are bombarded from every angle! Between constant notifications, text messages, demands from work, and trying to maintain some sort of work life balance, this can leave anyone feeling frazzled and burnt out. The pressure to always be “on” and available has created a culture (the overwork culture) where rest feels unsettling and lazy, and no amount of productivity is ever enough. Even when we’re off the clock, our minds are still racing, running through numerous to-do lists, worrying about deadlines, or feeling a sense of guilt for not achieving more. Over time, this chronic pressure slowly chips away at our overall sense of well-being. We begin to feel like we’re constantly falling short, no matter how hard we push ourselves. This can be a dangerous path to tread, as long term chronic stress can take a significant toll on our mental health and physical health.
The health impacts of stress largely depend on how chronic and intense it is. Stress in small doses is not detrimental. In fact, short bursts of stress are normal and can even be helpful. They sharpen focus, improve performance, and help us adapt to challenges. The body is fairly well equipped to handle occasional bouts of stress. The problem arises when stress becomes chronic and the body never gets a break from being on high alert. That’s when stress stops being protective and starts becoming destructive. Over time, the physiological effects accumulate, impacting nearly every system in the body.
At the center of this stress response are two key hormones, epinephrine (also known as adrenaline) and cortisol. When we perceive a threat, the adrenal glands first release epinephrine to trigger an immediate reaction. This causes our heart rate to increase, blood pressure to rise, and our body is on full alert and ready to act (fight or flight mode). If the stress continues, cortisol is then released by the adrenal glands through the action of the hypothalamic-pituitary-adrenal (HPA) axis to help sustain this response. In the short term, cortisol increases energy, focus, and blood sugar to help us respond to danger. But when cortisol remains elevated for extended periods, the body can become stuck in this constant fight or flight state. The HPA axis can become dysregulated, leading to numerous symptoms such as fatigue, anxiety, poor sleep, brain fog, and heightened emotions (1).
Chronic stress also weakens the vagus nerve, which plays a key role in regulating the parasympathetic “rest and repair” state. When vagal tone is reduced, the body struggles to shift out of high alert mode and it is unable to properly recover from stress. This not only contributes to increased anxiety and nervous system dysregulation, but it can also affect digestion, as the vagus nerve acts as a communication line between the brain and the gut. As a result, stress can significantly disrupt gut health. It slows digestion, it can negatively alter the gut microbiome, and it can increase intestinal permeability. Over time, this can lead to symptoms such as bloating, IBS, gastroparesis, food sensitivities, and chronic inflammation throughout the body.
Cortisol also affects blood sugar regulation by signaling the liver to release glucose. While helpful during acute stress, long-term elevation can lead to insulin resistance, sugar cravings, and weight gain, especially around the midsection. At the same time, cortisol breaks down muscle tissue and slows metabolism, making it more difficult to maintain a healthy weight. Chronic stress doesn’t stop at metabolism. It also affects the cardiovascular system. It can raise blood pressure and trigger systemic inflammation, both of which increase the risk of heart disease and stroke (1).
Unfortunately the brain is not even spared from the effects of chronic stress. Over time, high levels of cortisol can actually change the way our brain is wired. It tends to shrink the hippocampus, the part of the brain that helps with memory and learning, while enlarging the amygdala, which makes us more emotionally reactive and stuck in survival mode. Chronic stress can also lead to neuroinflammation, which can interfere with how brain cells communicate, and it can accelerate brain aging. These shifts can have lasting impacts on the brain that have been associated with a greater risk of cognitive decline and dementia.
Having a solid understanding of how stress affects the body is the first step toward getting control over it. While we can’t always change all the stressors in our lives, we can help support the way our body responds to them. With targeted supplements and certain lifestyle changes, building stress resilience is within reach.
If you are looking for fast acting relief from stress, brain fog, and low energy, Rhodiola Rosea may be just what you are looking for! This adaptogenic herb has been used for centuries in high stress climates like Siberia and Russia to help improve stamina and calm the mind. Fun fact, Rhodiola can be found growing all throughout Canada, especially in Nunavut, NFLD and in the Rocky Mountains! Certain compounds found in Rhodiola, such as salidroside and rosavin help to modulate cortisol levels, protect the brain from stress related damage, and it also has cardioprotective effects. Rhodiola Rosea has also been shown to help with mild depression, thanks to its ability to help balance certain neurotransmitters that are responsible for regulating mood (2).
Here is another popular adoptogen that has numerous health benefits. Used for over 3,000 years in Ayurvedic medicine, Ashwagandha helps calm the nervous system and mind, regulate cortisol levels, and helps to improve overall cognitive function. Its active ingredients, called withanolides, interact with GABA receptors (the calming chemical in your brain), reduce inflammation, and can help reduce anxiety and insomnia. In clinical trials, Ashwagandha has been shown to lower cortisol by up to 28%, reduce anxiety, improve sleep, and even support thyroid function in stressed individuals (3). It’s also known to help with hormone related stress symptoms, such as irregular cycles, low libido, fatigue, and it may even help to increase testosterone levels in men. Ashwagandha builds resilience over time, so be patient, as it may take at least 6 weeks to start to feel the effects and get relief from your symptoms.
This deeply calming adaptogen can help shift your nervous system from “fight or flight” to “rest and repair” mode. This powerful mushroom has been used in Traditional Chinese Medicine for over 2000 years as a tonic for nourishing the nervous system, calming the mind, and improving vitality and longevity. Certain compounds in Reishi, like triterpenes, may help to regulate cortisol levels, improving stress resilience in the body over time. Reishi can also be helpful for people who feel chronically wired but tired, or have trouble winding down at night, as it can help quiet the mind and support better quality sleep.
If you are looking for quick relief from anxiety and racing thoughts, look no further. This calming neurotransmitter is known for its ability to reduce anxiety and promote relaxation. While the body produces GABA naturally, stress can slowly deplete it over time. When GABA levels are low, you may begin to feel anxious, restless, or overstimulated. Supplementing with pharmaGABA (a more bioavailable form of GABA) has been shown to promote calmness, improve focus, reduce cortisol levels, and help alleviate feelings of anxiety without any sedative effect, making it an ideal option for daytime use (4).
Also known as “Nature’s Chill Pill,” this mighty mineral is known for its calming effects. It plays a role in over 300 enzymatic processes, including stress regulation and muscle relaxation, to sleep support and proper nervous system function. During periods of stress, our bodies can quickly become depleted of magnesium, making it harder for us to relax and stay calm. One of the best forms of magnesium to take for stress is magnesium bisglycinate. It’s bound to glycine, which is an amino acid that naturally relaxes the nervous system, giving you even more support when it comes to calming the body and mind. If you tend to feel tensed up, wired, or often have trouble winding down at night, magnesium bisglycinate may help.
Chronic stress can deplete your B-vitamins, especially B6, B12, and folate. These nutrients are essential for mood regulation, energy metabolism, and nervous system health. B-vitamins help produce key neurotransmitters like serotonin and dopamine, which support emotional balance and focus. They also help lower homocysteine, a compound that’s been linked to brain fog, low mood, and cognitive issues when levels are too high. B-vitamins (especially B6) have also been shown to reduce perceived stress, improve resilience, and lower symptoms of anxiety and depression in clinical trials (5). Choose a high-quality B-complex with methylated and active forms of B-vitamins for optimal absorption.
Although supplements can offer valuable support for managing stress, it’s our daily habits and the foods we nourish ourselves with that truly lay the foundation for long term stress resilience.
Here are some of the top foods that can help support your nervous system and build stress resilience from the inside out.
This underrated duo is the most forgotten when you are stressed out and busy. Forgetting to eat can cause blood sugar fluctuations throughout the day, which can cause mood swings and low energy, and even mild dehydration can leave you feeling anxious, irritable and mentally foggy.
● Eat every 3 – 4 hours to keep blood sugar steady
● Focus on a balance of protein, healthy fats, and fiber at each meal
● Keep a water bottle nearby and sip throughout the day
● Trade your coffee or caffeinated drinks for calming herbal teas such as Holy Basil/Tulsi, Chamomile, Lemon balm or Lavender.
Stress can burn through protein, so make sure to consume enough of it each day! Your body needs it to build and repair tissues, keep blood sugar stable, and produce calming neurotransmitters like serotonin and dopamine. Getting enough protein with each meal can help regulate mood and improve energy levels. How much protein is enough for you? It depends on your activity level, health issues and stage of life that you are in, so ask a dietician or your health care provider about your specific protein requirements.
● Beans, lentils
● Nuts and seeds
● Tofu, tempeh
● Eggs
● Chicken
● Beef
● Fish
● Dairy products
Did you know that your gut microbes can affect how you handle stress (6)? Your gut and brain are in constant communication, and when your gut microbiome is out of balance, your mood can follow too. Fermented foods feed the good bacteria in your gut microbiome, which helps regulate inflammation, digestion, and even neurotransmitter production. If you are new to fermented foods, start slowly, as they can cause digestive upset and bloating if you do too much too fast.
● Sauerkraut
● Kefir
● Yogurt
● Kombucha
● Kimchi
● Miso
Healthy fats are important for mood and overall cognitive health. They help reduce inflammation, support hormone production, and keep your brain and nervous system functioning smoothly. Omega-3s in particular play a key role in mood regulation and stress resilience. Try to include healthy fats with each meal to help stabilize blood sugar, improve focus, and keep your mood more balanced.
● Wild salmon, sardines, anchovies, mackerel
● Various nuts and seeds (like chia, flax and walnuts)
● Avocado
● Extra virgin olive oil
● Fish or Algae oil
You can take all the right supplements and eat all the right foods, but if you are living a stressful lifestyle that keeps your nervous system in overdrive, you will always feel like you are stuck in survival mode. Staying stuck in this mode can fast track you towards chronic health issues down the road. Making certain lifestyle changes can help you thrive in the face of stress and help you become more resilient to stress. Here are some suggestions that may help:
Mindfulness isn’t about clearing your mind completely. It’s about becoming aware of what’s happening in the present moment. Tuning into your breath, your surroundings, or how you feel (without judgment) helps calm the nervous system and bring you back into your body, especially when stress takes over. Mindfulness can be done anywhere at any time, it just takes practice and awareness to build this valuable habit.
Reflecting can offer perspective and it can help you to see certain patterns that may be keeping you stuck in a negative loop. It can also help you to understand what stressors are affecting you the most in your life. Try to take even 10 minutes at the end of your day to write down your thoughts in a journal or even through a voice note.
Movement can be healing when dealing with stress. Don’t think that you need to run forever on a treadmill to get those feel good endorphins going from exercise, it’s not necessary! Move in ways that feel good to you. It could be through stretching, or dancing, strength training, running out in nature, or simply going for a walk with someone who helps you feel safe and heard.
Spending time around the right people who understand you and bring joy into your life can be incredibly healing. Humans are built for social connection. When we become isolated and alone, we put ourselves at higher risk for depression, anxiety, and even certain health conditions like dementia and cardiovascular disease. Take time out of your busy schedule to be with friends or family who make you feel safe, seen, and supported. Even small moments of connection can have a big impact on your overall well-being.
When you are not sleeping well, everything feels harder. Your mood becomes unstable, your energy tanks, and your ability to handle stress goes out the window. Sleep is when your body repairs, your brain clears out the clutter, and your nervous system finally gets a chance to rest and reset. When you are sleep deprived, cortisol levels stay elevated, and you’re more likely to feel overwhelmed, anxious, or burnt out. Prioritizing rest isn’t a luxury, it’s a key part of stress resilience and overall health. Creating a calming bedtime routine, cutting back on screens at night, and aiming for seven to nine hours of sleep can make a big difference in how grounded and stable you feel during the day.
Stress is an unavoidable part of life, but burnout doesn’t have to be. With the right tools, self-awareness, and small daily changes, you can build long lasting stress resilience and feel more grounded in both body and mind. Change can take time, so remember to integrate new habits in small, attainable bits. Many of the suggested supplements in this article are known to interact with certain medications, especially medications that are used for depression and anxiety, so always talk with your health care provider before starting any new supplements, or making significant changes to your daily routine.
Article written by Jennifer Fraser C.H.N.C.
References:
1. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9228580/#sec4-molecules-27-03902
3. https://pubmed.ncbi.nlm.nih.gov/32021735/
4. https://humanclinicals.org/project/pharma-gaba/
5. https://www.sciencedirect.com/science/article/abs/pii/S0165032721002810
6. https://www.npr.org/sections/shots-health-news/2024/06/24/nx-s1-5018044/gut-microbiome-microbes-mental-health-stress
