I just recently gave a talk on heart health nutrition for a Women’s Heart group, which is a national group of women who have experienced a heart event ( aka heart attack, but some women feel more empowered if they don’t actually refer to it as a heart attack).
We touched on a lot of information from the Mediterranean diet to supplements and everything in between. One area I really thought was important is the concept of the dreaded S Word- STRESS. How do we combat it with what we consume? Why is stress potentially so detrimental to our health? Stress leads to increases in cortisol, which leads to inflammation, which is the root of all disease- including heart events.
To break it down, inflammation causes oxidation of LDL cholesterol, which circulates through our bloodstream causing micro-damage to the epithelial cells that line our blood vessels. This damage causes more inflammation and results in congregation of foam cells which build up the plaque in arteries. Get enough of that plaque and you’re a walking risk of a heart event. (If you’ve made it this far, the tough, scienc-y part is over.)
So by combatting stress, we can reduce our inflammation and preserve our health and stave off chronic disease! I want to share some awesome supplements straight from my Women’s Heart talk to include in your daily routine if you are someone who undergoes stress. Anyone?? 🙋🏻♀️🙋🏻♀️🙋🏻♀️
These supps can make a big difference for women and men alike. They are all natural, rooted in research, and for most people, have little to no side effects. There may be some drug-nutrient interactions, so check with your doctor before starting a new supplement. A simple google search of “drug nutrient interaction (drug name) (supplement name)” can also provide the safety information you need if you want to double check something you are already taking.
Ashwagandha
Fun to say unless you are Kourtney Kardashian on Ellen promoting her new collab with Vital Proteins- “its got ashuhhh something”. Know your stuff- ashwaganda is a root that we consider to be an adaptogen. This means when consumed, it has the ability in the body to help moderate stress and *adapt* to our stressors. Much needed in today’s world. This funky root helps to balance cortisol, supports a positive mood, aids in sleep, and helps to combat stress. It can be found in capsule and powder form. I like adding a bit of the powder to a smoothie or latte. It has a pretty distinct flavor, so it helps to mask it within a recipe or with a tea, a splash of almond milk, and some manuka honey. KUDOS if you can drink it straight up. Either way, ashwagandha will calm down your stress and anxiety and help you adapt to it.
Reishi
A mushroom with superpowers if there was such a thing. Not a psychedelic shroom, nor the kind you cook with and use as a pizza topping. This type of mushroom is a woody shroom that is harvested and made into a powder- it goes through two extractions (one through alcohol and one through hot water) to isolate the beneficial components. Then you can take that powder and put it into capsules, or mix it into beverages and other recipes. Reishi is a mushroom that is known for its de-stressing and sleep-supporting properties. It won’t make you drowsy, as it’s not a sedative, but when consumed on a daily basis, it can support sleep cycles. Reishi also helps you chilllll out after a long day. Sip a reishi tea latte a couple hours before bed to wind down. Ahhhhh…..
Magnesium
Magnesium is one of the most common nutrient deficiencies we see in the United States for a few reasons. 1: Most of the foods it can be found in are fresh fruit and veggies, nuts, seeds, whole grains- which tend to be lacking in the Standard American Diet. 2: Magnesium is depleted from things like consuming caffeine, smoking, and alcohol- which there is no shortage of in the US. 3: Mag is depleted when we are stressed-which we probably all face at least once every single day. In conclusion – WE ALL NEED MAGNESIUM.
Magnesium has a calming effect on the body, helps to relax muscles, and prepares the body for sleep. Some call it “nature’s xanax”, so we know it has some serious de-stressing power lol. Take this one an hour before bed to really help soothe and lull you into dreamland.
It would be ideal to make sure you are getting enough magnesium from your diet, but this is not always realistic, given food quality, stress factors, and other lifestyle factors. So, this is a time where it is appropriate to supplement. A few tips when selecting a magnesium supp- if you choose to go the oral route, look for magnesium citrate or magnesium glycinate. These two forms are best absorbed and used by the body. Another option is a physical magnesium, which you can spray/apply to the skin for maximum absorption without any gastric issues. (Sometimes oral mag helps produce a smooooth morning bowel movement, and hey, that vibe isn’t for everyone.) So whether you prefer oral or physical magnesium, you can reap the relaxation benefits.
To wrap all the de-stressing supps up, I encourage you to try one, or all of them out and see how they can assist in combatting your everyday stressors and promote restful sleep. Kicking stress as much as we can is one of the best ways we can preserve our health in the long run. I’m off to go take my magnesium and sip on some reishi tea!
XO, Alexandra
I am so happy that I started your advise (3 years ago!) on magnesium, it has helped me so much, thank you, you are a wealth of information (smart AND pretty)…now I will start on adaptogenic shrooms…(NOT Colorado’s mushrooms lol….what is that state thinking (?!) oh they are on “magical shrooms” that’s why they are not thinking)
magnesium is a wonderful thing! Thank you for your sweet words and constant encouragement. haha only non-psychedelic mushrooms around here!
I don’t think I could operate properly without these three supplements! And the two mushrooms can be mixed into pretty much anything, which is a plus!