What natural solutions in case of stress?

A plant is said to be adaptogenic when it “leads, in a non-specific manner, to an increase in the body's resistance to stress factors, whether of physical, biological or psychological origin”. Apart from the alarm phase at the start of an episode of stress, they will support the body in the resistance phase to help it last over time, without acting like a doping agent. They have in common the ability to limit fatigue, improve resistance to exercise, increase the ability to concentrate and resist infections, etc.

Their power is not infinite, however., because the body's capabilities are limited. At one point or another, resistance to stress will no longer be possible and rest will be necessary. To avoid the risk of exhaustion, their use should not exceed 3 months.

The best known are Ginseng, Eleutherococcus and Rhodiola., plants that have a long history of use in traditional medicines. It is preferable to use them in the form of titrated extracts to guarantee their quality and active ingredient content. And, given their precautions for use, it is recommended to seek the advice of a health professional.

Ashwaganda, also called “Indian ginseng”, is also one of the adaptogenic plants. Numerous studies have confirmed its benefit in cases of fatigue or chronic stress. However, its use remains reserved for adults. It is also not suitable for pregnant and breastfeeding women. And medical advice is recommended in the event of thyroid disorders.

Since it is not always possible to eliminate the sources of stress, it is important to know that diet can help limit the impact of stress on health: protect the heart, avoid weight gain and loss immunity, prevent burnout and depression… By providing certain nutrients, the contents of the plate will play a role that is too often overlooked and yet essential.

• Magnesium to avoid the vicious circle of stress. Indeed, stress is responsible for excessive losses of magnesium while our modern diet has become depleted in sources of magnesium and the lack of magnesium makes us more vulnerable to stress…. Hence the interest in favoring certain foods known to be rich in magnesium such as algae, sesame seeds where the chia seeds, THE almonds, THE cashew nuts, THE cocoa...and consider supplementation to be sure to cover the daily needs which are estimated around 300 mg per day for an adult.
• Omega 3 to protect and optimize the functioning of the brain, while participating in the prevention of cardiovascular diseases favored by stress: tend towards the balance of intake between omega 3 and omega 6 by avoiding excess omega 6 (e.g. sunflower and peanut oil) and providing more omega 3 through plant food sources (e.g. rapeseed oil, walnut oil, flax oil, hemp oil, etc.) and animal (e.g. small fatty fish naturally rich in EPA and DHA).
• Fewer fast sugars. Snacking and sugar cravings are inseparable from episodes of stress. In the majority of cases, it is the brain which requires glucose for its functioning, but it is better to respond with “slow” sugars to limit the risk of excess weight, diabetes, irritability… Today, we are talking about rather complex sugars andlow GI diet favoring: wholemeal bread, wholegrain cereals, legumes, etc.
• Proteins, iron and B vitamins for the synthesis of neurotransmitters. The hyperproduction of cortisol, characteristic of chronic stress, disrupts the synthesis of certain neurotransmitters, in particular dopamine and serotonin. To avoid loss of vitality, motivation and the risk of exhaustion, it is important to support their synthesis with varied sources of plant and/or animal proteins which will provide the precursor amino acids (tyrosine and tryptophan). It is also important to associate iron and B vitamins (especially vitamin B9 and vitamin B12) which participate in their synthesis, but which may be deficient.
• Taking care of your microbiota to promote good communication between the two brains, limit oxidative stress and inflammation favored by stress: avoid overly refined industrial foods, increase your intake of soluble and insoluble fiber, give pride of place to fresh, colorful, seasonal and varied fruits and vegetables, (semi) whole grains, without forgetting spices, aromatic plants and natural sources of probiotics beneficial for the intestinal flora (e.g. yogurts, kefir, kombucha, fermented vegetables, etc.).

In addition to natural plant-based extracts and nutrition, there are bodily and respiratory methods that allow you to act directly on stress, particularly throughactivation of the vagus nerve which manages the parasympathetic system and puts the body back to rest. These methods are the subject of more and more studies highlighting their effectiveness in reducing anxiety and cortisol, regulating heart rate, improving sleep and immunity, etc.

Collective or individual, these practices are numerous and varied, giving everyone the opportunity to choose those that suit them best: singing, reading, listening to music, taking time for relaxation and deep breathing, meditating, practicing cardiac coherence, yoga, sophrology… The main thing is above all to practice them as regularly as possible, especially since their interest is significant, without necessarily taking up a lot of time.

Given the impact of stress in the world of work, some of these practices are offered in the professional context such as meditation, sophrology or yoga sessions, the organization of choirs, the provision of nap rooms, etc. Their beneficial effects have been evaluated on absenteeism, burnout, musculoskeletal disorders, psychosocial risks, etc.

More specific approaches such as the TIPI method will make it possible to act on emotional regulation, to no longer be overwhelmed or paralyzed by your emotions, in the event of fears, phobias, stage fright. Other techniques like 1, 2, 3 Sleep (3S in English for Sounder Sleep System) are based on learning small and slow movements that promote quality sleep by regulating stress throughout the day.