Is there a miracle cure for stress?

What is stress and what are its effects?

Stress is a physiological and psychological response by the body to a situation perceived as difficult or threatening.

It is marked by the release of hormones such as cortisol.

Various life events can be a source of stress: illness, financial problems, uncertainty about the future, interpersonal relationships, etc.

It's a common and necessary situation for everyone (stress prompts us to take action), but sometimes it can be prolonged or intensified abnormally, with harmful and lasting effects on the body: headaches, nervousness, insomnia, behavioural problems, tension, pain, fatigue, depression, skin problems, gastrointestinal and cardiovascular problems, etc.

Chronic stress affects a growing number of people around the world.

Healthy lifestyle and quick anti-stress solutions

For everyone, reducing stress means making well-known adjustments, such as getting enough sleep, exercising regularly, taking part in leisure activities, limiting stimulants (particularly coffee and tobacco) and adopting a healthy diet.

However, chronic stress also requires a personal response that depends on each person's history, personality and situation.

What's more, while it is not yet possible to cite a universal miracle remedy, science has highlighted some natural solutions, one of which is particularly fast-acting and powerful.

Magnesium & relaxing plants: the ultimate anti-stress combination?

The most powerful combination currently available to help reduce stress and its effects seems to be the combination of magnesium and soothing plants.

Magnesium: essential in cases of stress

To begin with, magnesium is a mineral renowned for helping to reduce stress-related fatigue and for participating in the normal functioning of the nervous system, by helping to regulate the production of stress hormones (including cortisol) (1).

It is also important to note that stress depletes a huge amount of magnesium. The resulting lack of magnesium, in turn, increases stress, which then depletes even more magnesium. You can stop this vicious cycle by ensuring a sufficient intake.

So eat more foods containing magnesium (wholemeal cereals, dark green leafy vegetables, seafood, etc.) and consider taking magnesium supplements (such as Magnesium Orotate).

The undisputed benefits of relaxing plants

Anxiolytic or relaxing plants are particularly useful in helping to combat the nervousness and irritability caused by stress.

Here are the ones with the most support from research, to be taken as an infusion (herbal tea), decoction or supplement:

• passionflower: known for its action on the nervous system and sleep (2)
• valerian: known for its soothing effect and ability to calm irritability (3)
• tulsi or holy basil: known as a key plant for relaxation in Ayurvedic medicine
• lemon balm: known to help promote relaxation and mental well-being (4)

Synergistic anti-stress formulas

Among the 'miracle' synergistic formulas that combine magnesium and relaxing plants is Stress Relief Formula, a food supplement ideal for relaxing, managing anxiety and getting a good night's sleep.

As a parallel or alternative, we should also mention Adrenal Support, which is more specifically dedicated to regulating the adrenal glands (the small glands responsible for producing stress hormones). This formula is particularly effective for dealing with prolonged stress.

Other natural substances that are excellent for coping with stress

B vitamins for nervous health

Many B vitamins are also of interest because they are directly or indirectly involved in nerve health.

These vitamins are of obvious interest in relation to stress, particularly vitamin B9 (folates), which helps to reduce fatigue and support psychological function, as well as vitamins B6 and B12, which are involved in the normal functioning of the nervous system.

Some B-vitamin supplements combine them into a single product (such as Coenzymated B Formula).

GABA: the endogenous neurotransmitter of serenity

GABA is an inhibitory neurotransmitter naturally present in the brain, which helps to calm the nervous system by reducing excessive neuronal activity.

This compound is available in several forms as a supplement: standard GABA (such as GABA), patented GABA produced by natural fermentation (such as PharmaGABA®) and liposomal GABA with exceptional bioavailability (such as Liposomal GABA).

The effectiveness of adaptogenic plants and mushrooms

Adaptogens are compounds known to boost the body's ability to adjust to environmental factors.

They are natural products that help to improve overall resistance to stress, whatever its source.

Here are those that are probably the best documented scientifically:

• ashwagandha: an Ayurvedic plant that contributes to optimal relaxation, emotional balance and general well-being (2). It is preferably taken in the form of a dietary supplement that maximises the most active ingredients (withanolides) and contains no withaferin A, a naturally cytotoxic compound (this is the case with the Super Ashwagandha supplement);
• rhodiola: beneficial against stress-induced fatigue, it helps improve the body's resistance and contributes to normal cognitive function (3). It is mainly found in vials, herbal teas and food supplements (like Rhodiola Rosea or in the synergistic Adrenal Support formula already mentioned);
• cordyceps: a mushroom with a reputation in traditional Chinese medicine and the world of sport, cordyceps is reputed to have adaptogenic properties that are beneficial for managing stress and improving endurance (4). To be on the safe side, it is best taken as a supplement standardised in cordycepic acid and adenosine (such as Cordyceps Cs-4).

Note: some synergistic remedies combine a number of adaptogenic plants and mushrooms to specifically combat stress (Adaptix capsule supplement and Adaptogenic Potion drinkable supplement are two examples).

What role do omega-3s play in stress?

Omega-3s are thought to be involved in the production of certain bioactive derivatives that act on the endocannabinoid system, which is effective against stress.

What's more, one of the omega-3s, docosahexaenoic acid (DHA), is a real boon to the brain because of its potential anti-inflammatory properties.

So increase your consumption of oily fish (herring, mackerel, sardines, salmon, etc.) or opt for good omega-3 food supplements (such as Super Omega 3).

Calming essential oils for olfaction

Essential oils can also be powerful allies.

Breathing them in, for example, can stimulate olfactory receptors and instantly send signals to the limbic system (particularly the amygdala and hypothalamus), which regulates emotions, stress and behaviour (5).

Here's an example of a 'miracle' recipe based on essential oils taken from a reference guide (6).

In a 5 ml roll-on, mix the following 4 essential oils:

• 5 drops of ravintsara essential oil
• 5 drops of marjoram essential oil
• 10 drops of bergamot essential oil
• 6 drops of Atlas cedar essential oil

Top up with apricot or sweet almond vegetable oil, then when stress overwhelms you, breathe in consciously for 5 seconds, then out for 5 seconds, 10 times in a row.

Some immediate techniques to reduce stress reactions

Because we can't always avoid stressful situations (many are unexpected and some are essential, such as exams or job interviews) and we don't necessarily have the option of taking substances in all circumstances, we need to be able to effectively combat the symptoms of stress when they appear.

Here are 3 scientifically validated solutions that you can try out, make your own and combine to build your own personal arsenal:

Relaxation

All relaxation techniques are effective in reducing excessive reactions to stress (8).

They enable us to quickly achieve a state of mental and physical relaxation by reducing stress symptoms (such as muscle tension) and transforming our negative emotions.

Here are some powerful natural anti-stress techniques based on relaxation:

• progressive muscle relaxation
• muscular self-hypnosis
• gentle stretching
• mindfulness meditation
• mental imagery
• body techniques (yoga, Tai-Chi, Qi Gong, etc.)
• sensory activities

Cardiac coherence

Cardiac coherence occurs when the breathing rate is around 6 breaths per minute, with an inhalation phase of 4 seconds and an exhalation phase of 6 seconds.

Learn to practise this technique regularly: it stimulates the parasympathetic nervous system, which has a regulating effect on stress (9).

The anchoring technique

When you feel (really) overwhelmed by stress, stop.

Slow down your breathing, then empty your lungs completely. Let them fill up as slowly as possible. Then slowly sink your feet into the ground, and slowly stretch out your arms. Bring your attention back to the world around you, naming 5 things you see, then 4 things you hear, then 3 things you smell.

Then become aware of what you were doing before you anchored. Touch an object within reach, paying attention to how it feels.

Long-term solutions for better stress management

The substances and techniques used to alleviate stress do not make it go away for good.

To achieve this, as well as developing a healthy lifestyle, you need to develop your ability to adjust your responses to stress within a healthy framework.

Analyse your reactions to stress

To find practical, appropriate solutions, you need to become aware of your own reactions to stress, and then understand how it works.

Here are a number of documented ways of doing this:

• as soon as you identify an undesirable reaction to stress, you can use this 4-column self-assessment table in a logbook: ‘stressful situation’, ‘what I feel’, ‘what I tell myself’, ‘what I do’. Find solutions, adapt your reactions, and then see how things change from day to day;
• write down the automatic negative thoughts that are weighing you down and contributing to your chronic stress (e.g. 'I'm not up to the job'). Then, think of the best rational thoughts to respond to these automatic thoughts, and re-evaluate the accuracy of your automatic thoughts;
• find solutions to avoid or limit the stressors you have identified. If this isn't possible at the moment, work on yourself to accept what can't be changed.

Learn to manage time better

Chronic stress often leads to activities being carried out at breakneck speed, without prioritising.

To improve your response to stress, you need to take time for yourself (meals, leisure time, etc.), get organised and plan ahead so that you can see the big picture.

Some false ‘miracle solutions’ to avoid in the fight against stress

Most stressed people find and adopt solutions that seem to reduce stressors and relieve stress symptoms in the short term, but which in reality are harmful to their mental and physical health in the long term.

Here is a non-exhaustive list:

• isolating oneself, avoiding people or situations
• giving up
• shouting, getting angry, starting arguments
• drinking alcohol
• using illegal drugs
• blaming or criticising yourself
• staying in bed
• trying not to think about it, pretending it never happened
• multiplying risky behaviour

We obviously advise you to avoid these different approaches, which can aggravate stress and/or lead you into a vicious circle.