Stress is not inherently harmful and some of it can actually be helpful. Acute stress is a normal, adaptive response that helps the body respond to challenges. Problems arise when stress becomes chronic which keeps the nervous system and stress hormones continuously activated.
Long-term stress is associated with disrupted cortisol rhythms, low-grade inflammation, impaired sleep, metabolic dysregulation, and reduced cognitive performance. Effective stress management therefore requires a physiological strategy, not just psychological coping techniques.
Why chronic stress is a health problem?
When stress becomes chronic, the body remains locked in sympathetic nervous system dominance. This leads to:
- Elevated or dysregulated cortisol
- Poor sleep quality
- Blood sugar instability
- Reduced cognitive performance
- Increased inflammation
Over time, this state increases the risk of cardiometabolic disease, burnout, and mood disorders. Effective stress management must therefore address both physiology and behaviour.
Best 5 Ways to Manage Stress Effectively
Regulate the nervous system first
Chronic stress shifts the body into persistent sympathetic nervous system dominance (fight-or-flight). In this state, digestion, recovery, and emotional regulation are impaired. Effective strategies include:
- Slow nasal breathing (4-6 breaths per minute)
- Gentle movement like walking, yoga, mobility
- Time outdoors and daylight exposure
These practices stimulate the parasympathetic nervous system which allows for recovery and restoration.
Additionally, there are a few supplements that can help regulate the nervous system:
Magnesium: supports GABA activity and neuromuscular relaxation
Mag-7 by Bionutricia provides a multi-form magnesium complex designed to maximise absorption and cellular uptake. Adequate magnesium intake is associated with reduced anxiety, improved sleep quality, and improved stress tolerance
L-theanine- promotes calm focus without sedation
Magnesium requirements increase significantly during periods of stress which makes deficiencies common.
Reduce stress-driven inflammation in the brain
Chronic psychological stress increases neuroinflammation, which negatively affects mood, cognition, and emotional regulation. This process is partly mediated by inflammatory cytokines and altered cell membrane function.
Omega-3 fatty acids (EPA and DHA):
- Reduce neuroinflammation
- Improve neuronal membrane fluidity
- Support neurotransmitter signalling
- Modulate the stress response
Omega-3 status has been consistently linked to lower perceived stress and improved mood regulation.
Stabilise blood sugar to prevent stress spikes
Blood sugar fluctuations directly trigger cortisol and adrenaline release in the body. This quite often presents as anxiety, irritability, or sudden energy crashes.
Nutritional strategies to incorporate Supplement in Daily Routine
- Protein at every meal (at least 20-30 gr in main meals and around 10-15 g in snacks if relevant)
- Avoid caffeine on an empty stomach
- Combine carbs with fibre and healthy fats
Supplement support
- Magnesium (as provided in Mag-7) improves insulin sensitivity and supports more stable blood glucose regulation, indirectly reducing stress hormone activation.
- Chromium- supports glucose regulation
- Inositol- supports nervous system and metabolic balance
If stress feels worse between meals, blood sugar instability can be a culprit, so it is important to discuss that with a healthcare practitioner.
Optimise sleep quality for stress recovery
Sleep is when stress hormones reset and the whole-body regenerates. Even short-term sleep deprivation can significantly increase cortisol the following day (and blood glucose as well). There are some essentials for sleep: consistent sleep schedule, dark, cool sleeping environment and reduced screen exposure in the evening. Supplements like MAG-7 can also help to improve sleep depth and onset. L-theanine reduced mental hyperarousal before sleep. Omega-3 fatty acids have also been linked to improved sleep efficiency and circadian regulation.
High-quality sleep is one of the strongest predictors of emotional resilience.
Restore neurotransmitter balance with B- vitamins
B vitamins are essential cofactors in the synthesis of key neurotransmitters, including serotonin, dopamine, GABA, and noradrenaline. Chronic stress significantly increases the demand for these nutrients.
Low intake or poor absorption of B vitamins is associated with fatigue, irritability, reduced stress resilience, cognitive decline under pressure.
A high-quality B-complex like BioMega provides active forms of B vitamins that support:
- Energy metabolism
- Nervous system function
- Adrenal resilience
- Psychological stress adaptation
This is particularly important during periods of mental overload, burnout, or irregular eating patterns.
Conclusion
Stress is not simply a mental or emotional experience, it is actually a whole-body physiological state that affects the nervous system, hormonal balance, metabolic health, sleep quality, and brain function. When stress becomes chronic, the body’s ability to recover and adapt is compromised, increasing the risk of long-term health issues.
Managing stress effectively is not about eliminating pressure from life, but about giving the body the resources it needs to respond, recover, and thrive over the long term.
