Reducing stress: supplementation and mindful eating

Photo by: Matheus Frade

I think we can all agree the holidays are a joyous, yet stressful time. We know from our previous blogs “Stress & Weight Loss” and “Reducing Stress: nutrition and lifestyle” that stress is connected to weight gain and how nutrition and lifestyle assist in mitigating stress. Although we put all the pieces in place with nutrition and lifestyle, sometimes we need an extra stress reduction boost to further support weight loss goals. This is where supplementation and an extra emphasis on mental health step in. We aim to outline actionable items for stress reduction as they play an integral role in health, inflammation, weight, and chronic disease.

Supplementation

In times of high stress, supplementation may be necessary to calm the central nervous system and reduce chronically high cortisol levels. Using L-theanine, omega-3 fatty acids, ashwagandha, and adaptogenic drinks throughout the day may be the extra boost your body needs to help reduce stress and manage the stress response.

L-theanine is an amino acid that assists with the body’s stress response by flipping the central nervous system from its sympathetic (fight or flight) response to the parasympathetic (rest and digest) response. The effect the supplement gives has been described as “taking the edge off” in stressful situations to help regulate stress and the HPA axis. A recent study showed that L-theanine administration of 200 mg/day for four weeks in individuals without any major psychiatric disorder experienced a decrease in stress-related symptoms and an increase in cognitive function (Hidese et al 2019). L-theanine may also be used before bedtime to assist with a supportive wind-down routine to promote more restful sleep.  This amino acid works as a building block to create serotonin, which converts to melatonin and supports restful sleep (Dasdelen et al 2022). 

Omega-3 fatty acids are essential healthy fats composed of ​​alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These fatty acids have many effects on the body including building cell membranes, supporting blood clotting and artery function, and fighting inflammation (NIH Office of Dietary Supplements 2022). There is new evidence that inflammation may contribute to stress-related chronic diseases such as cardiovascular and metabolic disease. Likewise, peripheral and neuroinflammation are also referred to as stress conditions (Liu et al 2017). Recommendations for Omega-3 fatty acids supplementation range from 2-3 g / day. Supplementation may be labeled as fish oil, krill oil, and cod liver oil, but supplementation may also come from algae oil. 

Ashwagandha is a small shrub grown in dry regions of South Asia, Central Asia, and Africa, and is regularly used in an ancient Hindu system of medicine and has been traditionally used to promote overall health (Ven Murthy et al 2010). This herb has been known for its anti-inflammatory, antioxidant, stress-reducing, and mood-improving properties. Studies have shown that ashwagandha has been proven to be beneficial in stress and anxiety reduction in adults and is recognized as safe (Chandrasekhar et al 2011). Recommendations for ashwagandha dosage vary and individuals seeking to use the herb within their daily routine should discuss with their healthcare provider, but a general recommendation is usage of 200-300 mg /day.  

Adaptogenic drinks are a beverage blend of herbal and plant-based ingredients that support a more gradual rise of cortisol levels than other caffeinated drinks like coffee and energy drinks. Caffeine is often used to boost energy levels and fight fatigue, however, these adaptogens can assist with both stress reduction and an increase in energy without the caffeine spike. Different herbals and mushrooms within adaptogenic drinks contain different compounds, some support energy boosts while some support calming effects. For example, ginseng can help fight fatigue and increase energy, ashwagandha helps to lower stress and anxiety, and lion's mane mushroom increases cognitive function.

Mindful Eating

Engaging in the practice of mindful eating allows the space to both consume appetizing food and support someone’s mental health in establishing a new relationship with food. Mindful eating may help reduce stress around the act of eating as this practice allows attention and awareness to be brought to the food presented. Mindful eating habits adapted from Harvard Health Steps to Mindful Eating include:

• Eat when you have an appetite, but not when one is ravenously hungry

• Space nutrient timing throughout the day, every 3-4 hours, to help avoid walking into the next meal overly hungry

• Be conscious of emotions or stress as triggers for eating

• Start with a small portion 

• Practice gratitude for the food on your plate by first starting with a small portion, knowing you can always return for more if you are still hungry 

• Bring all the senses to the meal 

• Using the five basic human senses helps to slow down and appreciate the delicious food in front of one’s eyes to see, nose to smell, hands and mouth to touch, ears to hear, and taste buds to savor the taste of food 

• Eyes: Take in the color and shape of the food. Is it bright or dull? Is it flat or round?

• Nose: The sense of smell is closely tied to the sense of taste. Does the smell remind you of anything? Does it smell fresh? Does it smell old? Does it smell sweet or spicy?

• Tastebuds: Allow yourself to chew your food before swallowing to fully appreciate the flavor in the food. Can you tell what seasonings were used? Do you like the way it tastes? Is it salty, sweet, spicy, bitter, or tart? 

• Touch: As you’re tasting, explore the texture of the food. Is it chewy, crunchy, grainy, or smooth? Is it hot or cold? If it’s something you eat with your hands, like a piece of fruit or a cracker, is it light or heavy? Dry or wet? 

• Ears: You may not realize that food has a sound, but as you eat you can hear whether the food is crunchy or softer. You may also hear outside noises or be listening to friends or family during mealtimes. 

• Take small bites, chew thoroughly, and eat slowly

• All of these tips further allow you to bring all of your senses to the food that is presented in front of you

• Eating slowly also allows for the food you consume to reach the stomach, begin to be digested, and then for the body to communicate with itself if it is still hungry or when it is full (Harvard).

Actionable recommendations for stress reduction using supplements and mindful eating: 

1. Supplements: 

1. L-theanine 

2. Fish Oil (2-3 g / day) 

3. Ashwagandha (200-300 mg /day)

2. Adaptogenic drinks

1. Minimize caffeine spikes

3. Engage in mindful eating practices 

1. Support stress reduction

2. Minimize emotional eating 

3. Allow for space during eating practices 

In summary, stress reduction assists with weight management, supports mental health, and can help with changing your food relationship. Not only does a decline in stress improve cortisol’s rise and fall throughout the day, but it also assists in the promotion of healthy habits. Additional supplementation and emphasis on mindful eating further support stress reduction during the holiday season.

Interested in learning more about how stress plays a role in your weight loss journey?

We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.

Published: December 18th, 2023.

This blog post was written by Amanda Brainerd MS, RD, LD, CSCC, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.

• Citations

  NIH Office of Dietary Supplements. 2022. Omega-3 Fatty Acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ Accessed October 31, 2023.

  Liu YZ, Wang YX, Jiang CL. Inflammation: The Common Pathway of Stress-Related Diseases. Front Hum Neurosci. 2017 Jun 20;11:316. doi: 10.3389/fnhum.2017.00316. PMID: 28676747; PMCID: PMC5476783.

  Ven Murthy MR, Ranjekar PK, Ramassamy C, et al. Scientific basis for the use of Indian ayurvedic medicinal plants in the treatment of neurodegenerative disorders: ashwagandha. Cent Nerv Syst Agents Med Chem 2010;10:238–46.

  Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.

  Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362. doi: 10.3390/nu11102362. PMID: 31623400; PMCID: PMC6836118.

  Dasdelen MF, Er S, Kaplan B, Celik S, Beker MC, Orhan C, Tuzcu M, Sahin N, Mamedova H, Sylla S, Komorowski J, Ojalvo SP, Sahin K, Kilic E. A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity. Front Nutr. 2022 Apr 5;9:874254. doi: 10.3389/fnut.2022.874254. PMID: 35449538; PMCID: PMC9017334.