We have partnered with Allison Madigan (well&tight certified trainer and Holistic Nutritionist) to do a 5 part series on supplements. There is so much clutter in the health food aisle/stores and it can be very overwhelming to understand what your body needs. Each part of the series aligns with the 5 pillars of Vitality5 offered at well&tight: Nutrition, Movement, Sleep, Resilience and Connection.
Part 4 – RESILIENCE:
Resilience refers to a person’s ability to successfully cope with stress, conflict and general tough situations. Resilience is the ability to bounce back from a negative experience. Those who demonstrate resilience tend to be people with optimistic attitudes and positive mindsets, who through practice, are able to effectively counter negative emotions with positive ones.
What helps make us more resilient?
- Prioritizing self-care with activities that bring us joy (filling your cup)
- Laughing regularly
- Natural sunlight
- Journaling and gaining clarity around situations contributing to stress
- Staying in the present moment, mindfulness – not thinking of past or future
Resilience is a practice. There are times when the stress of life will get you down and this diminishes your ability to be resilient as you are physically and emotionally drained. Healthy adrenal glands play an important role in managing stress effectively.
You have two adrenal glands, each located on top of your kidneys. They release a variety of hormones that help maintain biological balance in response to stress. The more stress you experience, the harder your adrenals work to protect you. When stress is chronic, the body ramps up production of cortisol, which helps buffer against the stress.
After prolonged periods of stress your adrenals can become fatigued. Adrenal fatigue is a result of the adrenals being taxed and overproducing or under producing cortisol at the wrong times. Here are some supplements that can help with our resiliency.
If you are struggling with stress and your resilience is compromised, here are some supplements I suggest:
1. B complex Vitamins
B vitamins, with the exception of vitamin B12, are not stored in the body; consequently, they must be acquired daily from the diet in order to maintain optimal health.
The vitamin B family is a group of eight vitamins that have many essential roles in the body including energy production, mood regulation, and nerve function support while offsetting the effects of stress. B complex includes - B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B7 (biotin), B9 (folic acid or folate), and B12 (cobalamin). The whole B family are anti-stress vitamins and the body needs pantothenic acid (vitamin B5) to make adrenal hormones.
B vitamins are water soluble, and as a result they are easily lost from the body through urine and sweat. This, along with other factors such as a modern diet high in processed foods, makes it easy to become deficient in B-vitamins. Our body also uses more in times of stress. Deficiency can lead to numerous health issues including blood sugar imbalances, neurological disorders, anemia and depression.
Allison recommends - AOR Advanced B complex. Everyone can benefit taking it daily.
Rhodiola rosea is a powerful adaptogen that strengthens the body against stressors and prevents overreactions, which lead to burnout. Adaptogens are natural substances that work with a person’s body and help them adapt; most notably, to stress.
Rhodiola helps reduce burnout symptoms such as physical and mental fatigue and off-kilter stress hormone patterns. The key active ingredients help regulate blood sugar levels. This prevents them from increasing in response to adrenaline or dropping in response to insulin. They have also been shown to improve the capacity for endurance exercise. Rhodiola supports the production of hormones and neurotransmitters that help cope with stress. It helps with the transport of serotonin precursors across the blood-brain barrier, and it blocks serotonin - degrading enzymes. Other neurotransmitters that it enhances include dopamine, acetylcholine and norepinephrine, which are all targets of antidepressant drugs.
Rhodiola has been rigorously studied and its beneficial effects in coping with stress have been shown again and again. It has been shown to help reduce anxiety while improving mood and mental focus. Rhodiola enhances the body’s ability to deal with stress appropriately, lending a helping hand to get through the rough spots in life.
Allison recommends - AOR Rhodiola
Adreset® is designed to build resilience and enhance stamina in individuals who are feeling weak and fatigued due to stress.
This supplement is comprised of concentrated adaptogens, including ginseng root, cordyceps, and rhodiola extracts, used to address multiple body systems involved in the stress response. It is ideal for those who are stressed and tired as it offers adrenal support, stress support, improved stress response and helps with the symptoms of fatigue.
Research shows that the adaptogens aid the body in adapting to various stressful environmental challenges and in doing so may help reduce some of the negative effects of stress. The adaptogens work together to help promote vitality, immune function and overall well-being.
Adreset® can help your body experience that downtime and ultimately receive that relief from feeling overly stressed.
Allison recommends - Adreset® Metagenics
Adreset® is not intended to be taken for long periods of time, but rather it's intended use is for helping your stress response adapt.
If you would like to have a personalized approach to the supplements that might work for you, or any other nutritional support please use the code WELLTIGHT25 to receive 25% off any of Allison’s services. Contact her directly or visit her website and enter the code WELLTIGHT25 at checkout.
Bio: Allison is a holistic nutritionist. After 15 years in the marketing industry she decided to head back to school and follow her passion. She has a strong belief in the power of food and proper nutrition to keep us in optimal health and prevent disease. Her mission is to empower people to make healthy and mindful decisions for themselves to achieve optimal health and wellness without it being difficult. She works with clients to formulate a plan that works for them. Allison does not believe in diets, rather a healthy lifestyle. Her three pillars are Holistic. Healthy. Mindful. To find out more visit her website.