CNP, B.Sc, M.Ed.

I.   Foods that help combat and support stress

1- Eat a Rainbow of whole foods and use the Clean 15/Dirty Dozen

  • less pesticides = less work the body and liver have to do.

2- Protein: Fatty fish like Salmon or Turkey

  • Contains EFA that are essential for cardio health and stress management. Contains B3 – Niacin ( removed from milling of flour) but also known as the stress important for adrenal function in times of stress: ‘”anti-stress” vitamin
  • “Fatty fish in particular are a great option because they’re heart-healthy, and their omega-3s may help ease depression because the nutrients easily interact with mood-related brain molecules, according to the Harvard Health Blog. Fatty fish include tuna, halibut, salmon, herring, mackerel, sardines, and lake trout, according to the American Heart Association”
  • helps prevent aging and wrinkles.

3- Citrus and Vitamin C containing foods such as:

orange, grapefruit, sweet red pepper, kiwi, orange, strawberries, broccoli One of the least stable vitamins easily destroyed by cooking and during storage. Used up in the body within four hours - frequent supplementation recommended.

II. Vitamins/ Minerals and Supplements that support stress

a) Adrenal Support

What are Adrenals?

  • The adrenal glands are small organs that sit on top of the kidneys and produce hormones that control just about every function in the body.
  • Underactive adrenals are encountered as frequently as an underactive stomach acid. The two are in fact linked. Underactive adrenals spell STRESS. We know how that affects the functions of the digestive tract.

What does it do?

  • The adrenals are involved in our response to stress, whether physical, emotional or psychological. Stress leads to what we call the ‘fight or flight’ syndrome, which releases adrenocorticol hormone in the blood stream. Since in our modern society we are seldom in a position to either ‘fight or flight’, this constant fluctuation of adrenal hormones results in exhaustion of the glands, and the accompanying syndromes: fatigue, insomnia, digestive tract upsets, irritability, depression, heart disease, PMS, menopausal.

Why is there an imbalance?

  • Lack of supporting nutrients – vitamin pantothenic acid , potassium, vitamin E and choline Diets high in sugar, refined grains, alcohol, sugar, and caffeine may temporarily mask the symptoms of underactive adrenals, but in fact they greatly contribute to further deterioration.

sourced from:

Vitamin B-complex/ B-12

ALL B-vitamins are essential for effectively managing stress.  Vitamins B1, B2, B3, B6 and B12 help to maintain a healthy nervous system. This is partly where stress relief comes in - a strong nervous system is essential to being able to effectively fight the symptoms of stress

Vitamin B1 – thiamine


• stabilise your mood

• keep your nervous system healthy

• boost memory and concentration

Vitamin B1-rich foods include nuts and seeds, fish, soybeans and yeast extract.

Vitamin B2 – riboflavin


• calm the nervous system

• regulate mood and energy

•metabolise fats and carbohydrates

You can find B2 in eggs, salmon, milk, yoghurt, mushrooms and spinach.

Vitamin B3 – niacin


• stabilise your mood; low B3 levels can lead to stress, irritability, low mood

and depression

• nerve health

• control blood sugar levels and digestion

Find it in fish, meat, seeds, peanuts and green peas.

Vitamin B6 – pyridoxine


• make neurotransmitters, such as mood-boosting serotonin

• support your immune system during times of anxiety

• support adrenal function

Find it in bananas, chickpeas, wheat germ and lentils.

Vitamin B9 – folate or folic acid


• support proper brain function

• improve mood

• prevent birth defects during pregnancy, such as spina bifida

Find it in broccoli, spinach, chickpeas, lentils and beans.

Vitamin B12 – cyanocobalamin


• brain function and development

• melatonin and serotonin production, essential for mood and sleep

• make DNA


Find it in eggs, milk, cheese, milk products, fish, shellfish. B12 is also added to some soy (never for thyroid issues) and rice milk products.

Vitamin C

  • Formation of collagen, the basis of the connective tissue, of the skin, ligaments, cartilage, vertebral discs, joints linings, capillary walls, bones and teeth
  • Aids the metabolism of tyrosine – Tyrosine helps make several substrates in the body including:

Dopamine: Dopamine regulates your reward and pleasure centers. This important brain chemical is also important for memory and motor skills

Adrenaline and noradrenaline: These hormones are responsible for the fight-or-flight response to stressful situations.

Thyroid hormones: Thyroid hormones are produced by the thyroid gland and primarily responsible for regulating metabolism

• supports and stimulates adrenal function

• helps thyroid hormone production

• aids in cholesterol metabolism end increases its elimination

• stimulates the immune function



LifeStyle options that can help  manage stress

a) Eat when you are rested and relax

Eat in a relaxed environment and practice mindful eating

Show File

b) Outdoor and walking ( forest bathing )

Association of Nature and Forest therapy ( dozens of studies )

Forest bathing seems to significantly alleviate the root cause of a multitude of ailments: stress. Excess stress can play a role in headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, and arthritis, among many other ailments.

Forest bathing catalyzes increased parasympathetic nervous system activity which prompts rest, conserves energy, and slows down the heart rate while increasing intestinal and gland activity. Lower cortisol concentrations are also a signal that the body’s stress-response system is being triggered less. When this system is triggered, cortisol and other stress hormones are released into the body. Overexposure to these chemicals in response to chronic stress can increase the risk of anxiety, depression, heart disease, weight gain, and memory and concentration impairment.

The average concentration of salivary cortisol, a stress hormone, in people who gazed on forest scenery for 20 minutes was 13.4 percent lower than that of people in urban settings.

*** A 2012 study in America demonstrated a 50% increase in creative problem solving by a group who spent four days in nature, disconnected from their electronic devices. The meditative nature of Forest Bathing cuts out the multiple distractions of modern life and frees up your mind***

Times Magazine

First, find a spot. Make sure you have left your phone and camera behind. You aregoing to be walking aimlessly and slowly. You don’t need any devices.

The key to unlocking the power of the forest is in the five senses. Let nature enter through your ears, eyes, nose, mouth, hands and feet. Listen to the birds singing and the breeze rustling in the leaves of the trees. Look at the different greens of the trees and the sunlight filtering through the branches. Smell the fragrance of the forest and breathe in the natural aromatherapy of phytoncides. Taste the freshness of the air as you take deep breaths. Place your hands on the trunk of a tree. Dip your fingers or toes in a stream. Lie on the ground. Drink in the flavor of the forest and release your sense of joy and calm. This is your sixth sense, a state of mind. Now you have connected with nature. You have crossed the bridge to happiness.

c. time to yourself, body and mind work through breath

* 10 minutes of meditation/ quiet time

* try the CALM app