Maintaining a positive mindset and reducing the impact of stress and anxiety can have a big impact on both our mental and physical wellbeing. How happy and relaxed we feel has a knock-on effect across all aspects of our lives, from our job performance and personal relationships to our own levels of self-confidence and motivation.
Stress: why is reducing stress so important?
Managing stress can help alleviate symptoms of anxiety and low mood. Reduced levels of stress and anxiety can lead to better quality sleep, which is crucial for overall health: waking up feeling refreshed and recharged means you are starting the day in the best way possible – with a relaxed and positive mindset.
Mood: why is a positive mood so important?
A positive mental state is linked to increased feelings of happiness, contentment, and overall well-being. A positive mindset can make it easier for us to stay motivated and focused on goals as well as enhancing problem-solving skills. Good moods can also facilitate better communication, improving our relationships with other people, and strengthening our mental resilience.
There is a clear link between stress and mood, and together they have a very real impact not just on our mental health but also on our physical health. For example, stress can weaken the immune system, whilst a positive mental state can actually help to strengthen it.
In essence, a good mood and low stress can have a profound impact on all aspects of our lives, leading to a healthier, happier, and more fulfilling existence.
The stress and low mood cycle
Low mood and stress are closely linked, often creating a cycle where one can make the other worse. Stress can trigger or increase feelings of low mood, and low mood, in turn, can increase our vulnerability to stress. This relationship means that addressing either stress or low mood can positively impact the other.
How stress contributes to low mood
Stress triggers the release of hormones like cortisol, which can disrupt the body's natural balance and contribute to feelings of sadness, fatigue, and lack of motivation.
Feeling stressed can lead to irritability, anxiety, and a general sense of overwhelming, which can also present as low mood.
Stress can impair our ability to concentrate and make decisions, which can make it harder to cope with daily challenges. This in turn can and contribute to feelings of negativity, which can lead to low mood.
How low mood contributes to stress
Low mood can decrease our ability to cope with stress, making even minor things feel overwhelming and frustrating. This can lead to negative thinking where we may perceive situations as more challenging than they actually are, increasing our stress levels.
Low mood can be reflected in physical symptoms such as fatigue, lack of sleep, and loss of appetite which can further contribute to our feelings of stress and anxiety.
Low mood can make it harder to engage in activities such as exercise or social events, which can in turn worsen low mood and increase our vulnerability to stress.
What are neurotransmitters and why are they important?
Neurotransmitters are chemical messengers in the body which send messages to the nervous system. These messages are involved in a wide range of body processes including sleep, appetite, memory, metabolism, temperature regulation, mood, and stress.
Low mood and stress are linked to imbalances in key neurotransmitters:
- Serotonin - Low levels are linked to low mood and anxiety.
- Norepinephrine - Plays a role in alertness, arousal, and our body's stress response. Imbalances can affect our mood and energy levels.
- Dopamine - Low levels can lead to decreased motivation and anhedonia (an inability to feel pleasure.)
- Cortisol - Elevated levels are often associated with chronic stress and can negatively impact our mood and cognitive
function. - Glutamate - A key neurotransmitter involved in the stress response. Chronic stress can alter glutamate pathways,
potentially leading to changes in our brain that contribute to our mood and feelings
of anxiety.
Other processes which can affect neurotransmitters:
- Circadian Rhythm - Disruptions in the body's natural sleep-wake cycle can affect neurotransmitter levels and contribute to mood imbalances.
- Inflammation - Inflammatory processes in the body, potentially triggered by stress, can also affect neurotransmitter function and mood.
How nutrition plays a part
Deficiencies in essential vitamins and minerals can affect cognitive and psychological function as well as energy levels. These deficits can also affect the functioning of the nervous and hormonal systems which can impact upon our ability to deal with stress and emotional issues.
Important vitamins and minerals include:
- Vitamins B1, B6, B12, and C, biotin and folic acid– contribute to normal psychological function.
- Iron, iodine and zinc – contribute to normal cognitive function.
- Vitamins B1, B2, B6, B12, and C, copper and magnesium - contribute to normal functioning of the nervous system.
- Vitamin B5 - contributes to normal synthesis and metabolism of steroid hormones, vitamin D, and some neurotransmitters.
- Vitamin B6 - contributes to the regulation of hormonal activity.
- Vitamins B2, B6, B12, and C, folic acid, iron and magnesium - contribute to the reduction of tiredness and fatigue.
Oxidative Stress
Vitamins B2, C and E, plus zinc and copper also contribute to the protection of cells from something called ‘oxidative stress’. These nutrients can help to combat free radicals – molecules that can cause damage in our bodies.
If there is an imbalance between free radicals and our body’s ability to get rid of them, this can lead to oxidative stress which can detrimentally affect the functioning of cells within the body. Our bodies have an in-built antioxidant defence mechanism, but when this becomes overwhelmed by excess stress that we may be experiencing, this can lead to oxidative stress.
Making sure to eat a healthy, balanced diet full of colourful fruits and vegetables will increase your intake of these important antioxidants, vitamins, and minerals.
How supplementation can help
When it comes to making changes to your lifestyle there will be some factors affecting your mood and stress that you can take positive steps towards such as eating enough fruits and vegetables, spending time outdoors in green spaces, and integrating relaxation techniques such as meditation, yoga, or breathing exercises into your everyday routine.
Whatever may be affecting your mood and feelings of stress, there are vitamins, minerals, and botanicals which can help to support your mental wellbeing.
Adaptogens:
Adaptogens are natural botanicals which help the body adapt to stress and support overall wellbeing.
Ashwagandha helps the body to manage stress. Other adaptogens include Rhodiola Rosea,Siberian Ginseng, Korean Ginseng, and Green Tea.
Bacopa Monnieri is another adaptogen and it helps support concentration, memory, andcognitive performance.
Ayurveda:
Ayurveda is an ancient, holistic approach to wellbeing which involves yoga, meditation, herbs and nutrition. There are a wide range of ayurvedic botanicals which can help support our mood.
Saffron contributes to emotional balance, helps to maintain a positive mood, andsupports relaxation. Other ayurvedic botanicals include Mulberry, Tulsi, Deglycyrrhized Liquorice, and Schizandra.
Vitamins and Minerals:
There are a number of essential nutrients that play an important role when it comes to our nervous system and brain health. Making sure we avoid micronutrient deficiencies is another way to help support our mood and manage feelings of stress.
Vitamins B1, B2, B3, B12, C. biotin, copper, iodine, and magnesium all contribute to thenormal functioning of the nervous system, whilst vitamin B6 and folic acid contribute to normal psychological function.
Here at Evera Nutrition, we realise that the issues which might impact upon mood and stress are complex and vary from individual to individual. That’s why our team of scientists has created a unique formulation to help bring back some balance so you can keep calm and carry on, whatever your worries may be.