Stress and Fatigue: A Holistic Approach to Restoring Energy and Vitality

Key insights

• Approximately 74% of UK adults have felt overwhelmed by stress, with 51% of women and 36% of men experiencing significant stress-related physical health issues.
• Chronic stress and fatigue impair mental and physical health, affecting immune function, digestion, and cardiovascular health.
• Naturopathic nutrition targets nutrient deficiencies, balances hormones, and supports mental resilience.
• Whole foods rich in essential nutrients, adaptogens, and dietary changes can significantly alleviate stress and improve energy levels.

In the UK, stress and fatigue have reached significant levels. According to a 2018 survey by the Mental Health Foundation, 74% of UK adults reported feeling so stressed at some point in the past year that they felt overwhelmed or unable to cope. Additionally, 32% of UK adults felt that stress affected their mental health, and 16% reported physical symptoms of stress, including fatigue and muscle tension [1]. This increased stress is largely attributed to modern pressures from work, family life, and financial concerns.

Chronic stress can affect the entire body, impairing immune function, digestion, sleep quality, and cardiovascular health [2]. It also takes a toll on mental health, raising the risk of anxiety, depression, and burnout. In response, naturopathic nutrition offers a holistic approach to addressing stress and fatigue through targeted, nutrient-dense foods, herbal adaptogens, and lifestyle changes.

The physiological impact of stress and fatigue

Stress triggers the “fight or flight” response, releasing stress hormones such as cortisol and adrenaline. Over time, chronic stress depletes the body’s resources, leading to “adrenal fatigue,” where the body struggles to produce enough cortisol to manage ongoing stress [3]. This hormonal imbalance can cause persistent fatigue, weakened immunity, and mental exhaustion.

Fatigue, which often accompanies chronic stress, is linked to lifestyle factors such as inadequate sleep, poor nutrition, and sedentary habits. According to a report by the UK’s Health and Safety Executive, 17.9 million working days were lost in 2019-2020 due to stress, depression, or anxiety—a stark indicator of stress’s effects on both mental and physical health [4].

The combined impact of stress and fatigue increases susceptibility to illness, metabolic syndrome, and cardiovascular disease [5].

How can naturopathic nutrition help?

Naturopathic nutrition supports the body by replenishing nutrient stores, balancing hormone levels, and providing energy to combat stress and fatigue. 

5 ways to help stress naturopathically

1. Whole foods to support energy and vitality

A diet rich in unprocessed, whole foods supplies essential vitamins, minerals, and antioxidants that combat oxidative stress—one of the main byproducts of chronic stress and a contributor to aging and fatigue [6]. Foods such as:

* Leafy greens (e.g., spinach, kale) for magnesium, which helps with muscle relaxation and sleep.
* Berries for antioxidants to reduce inflammation and protect cells from stress-induced damage.
* Nuts and seeds for essential fatty acids, especially omega-3s, to support brain health and mood regulation.
* Complex carbohydrates (e.g., oats, sweet potatoes) to stabilize blood sugar levels and provide sustained energy.

2. Targeting deficiencies that contribute to fatigue

Chronic stress can lead to nutrient deficiencies, particularly in B vitamins, magnesium, vitamin C, and zinc. For example, magnesium is crucial for muscle relaxation and nervous system function, and deficiencies can worsen stress and fatigue symptoms [7]. Vitamin C supports adrenal function, helping the body adapt to stress, while B vitamins (especially B5 and B6) aid in energy production and mental clarity [8].

3. Adaptogenic herbs: Nature’s stress relievers

Adaptogens are herbs that support the body’s stress response by balancing cortisol levels and enhancing resilience to fatigue. Some popular adaptogens in naturopathic nutrition include:
* Ashwagandha: Shown to reduce cortisol levels and improve symptoms of stress and anxiety [9].
* Rhodiola rosea: Helps reduce fatigue and improve mental performance, especially during periods of stress [10].
* Holy basil: Known for its anti-inflammatory and anti-stress properties, it can help calm the nervous system and improve mental focus [11].

4. Balancing blood sugar for sustained energy

Blood sugar imbalances exacerbate fatigue and mood swings, making stress harder to manage. We recommend balancing meals with protein, fibre, and healthy fats to sustain energy and avoid glucose spikes that lead to crashes. For example:
* Lean proteins (e.g., chicken, tofu, or legumes) paired with high-fibre vegetables help regulate blood sugar.
* Healthy fats (like avocados and olive oil) support brain health and provide a steady energy source.

5. Improving gut health to enhance resilience

The gut-brain axis, or the connection between gut health and mental well-being, is crucial for regulating mood and stress response. An unhealthy gut can lead to increased inflammation, linked to fatigue, anxiety, and depression [12]. Fermented foods like yogurt, kefir, and sauerkraut, along with prebiotic-rich foods like garlic and bananas, support gut health. A healthy gut microbiome can contribute to better resilience to stress.

Example meal plan for managing stress and fatigue

1. Morning: A smoothie with spinach, berries, a handful of nuts, and a protein source (such as Greek yogurt or protein powder) to provide antioxidants, fibre, and protein for stable energy.
2. Lunch: A quinoa bowl with leafy greens, chickpeas, avocado, and seeds (such as chia or hemp) for fibre, healthy fats, organic meats/fish, and complex carbohydrates.
3. Afternoon snack: An apple with almond butter to prevent afternoon energy dips.
4. Dinner: Grilled salmon with steamed broccoli, sweet potatoes, and a side of sauerkraut for omega-3s, fibre, and probiotics.

Naturopathic nutrition, combined with stress management techniques such as mindfulness and exercise, can offer substantial relief from stress and fatigue. By replenishing essential nutrients, balancing hormone levels, and supporting blood sugar stability, naturopathic nutrition builds the body’s resilience to stress. For those dealing with chronic stress or fatigue, incorporating these principles can lead to improved energy, mental clarity, and overall well-being.
If you need help managing your stress levels and want to restore your energy and vitality please contact FigTree Health & Nutrition now to see how we can help.

References
1. Mental Health Foundation. (2018). Stress: Are we coping? Retrieved from https://www.mentalhealth.org.uk/statistics
2. Thoits, P. A. (2010). Stress and health: Major findings and policy implications. Journal of Health and Social Behavior, 51(1_suppl), S41-S53. doi:10.1177/0022146510383499
3. Marik, P. E., & Flemmer, M. (2012). Cortisol response to stress: An overview. Journal of Clinical Endocrinology and Metabolism, 97(2), 405-415. doi:10.1210/jc.2011-2195
4. Health and Safety Executive. (2020). Work-related stress, anxiety, or depression statistics in Great Britain. Retrieved from https://www.hse.gov.uk/statistics/
5. Cohen, S., Janicki-Deverts, D., & Miller, G. E. (2007). Psychological stress and disease. JAMA, 298(14), 1685-1687. doi:10.1001/jama.298.14.1685
6. Howes, M. J., et al. (2017). Antioxidants and their benefits: Food sources and health effects. Free Radical Research, 51(4), 321-335. doi:10.1080/10715762.2017.1293220
7. Eby, G. A., & Eby, K. L. (2006). Rapid recovery from major depression using magnesium treatment. Medical Hypotheses, 67(2), 362-370. doi:10.1016/j.mehy.2006.01.047
8. Kennedy, D. O. (2016). B vitamins and the brain: Mechanisms, dose and efficacy—A review. Nutrients, 8(2), 68. doi:10.3390/nu8020068
9. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). 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. Indian Journal of Psychological Medicine, 34(3), 255-262. doi:10.4103/0253-7176.106022
10. Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—Protective activity. Pharmaceuticals, 3(1), 188-224. doi:10.3390/ph3010188
11. Cohen, M. M. (2014). Tulsi – Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and Integrative Medicine, 5(4), 251-259. doi:10.4103/0975-9476.146554
12. Foster, J. A., & Neufeld, K. A. M. (2013). Gut-brain axis: How the microbiome influences anxiety and depression. Trends in Neurosciences, 36(5), 305-312. doi:10.1016/j.tins.2013.01.005