Stress & Anxiety

Managing anxiety and stress for better health

Learn how lifestyle changes, nutrition and natural support can help reduce your risk of chronic stress and anxiety-related health problems.

Introduction

A fast heartbeat, sudden sweating, dry mouth, and butterflies in your stomach… we all feel stressed from time to time. The stress-response release of adrenaline and cortisol (also known as the ‘stress hormones’) is our body’s natural reaction, or “fight-or-flight” response to feeling threatened or under pressure. Sometimes it can be a useful way to act quickly on an opportunity or get things done, or a reaction to a “thrill”. But over longer periods, the short-term stress that once spurred you into positive action can become chronic and debilitating, and may lead to more complicated health problems.

There’s a major difference between stress and anxiety. Stress is normally caused by an external trigger, like work, relationships, and grief. Anxiety is a common, often long-term mental health condition with symptoms that can be felt most of the time (as opposed to temporary stress). Although different, many of the responses, symptoms and remedies for stress and anxiety overlap, affecting many areas of our health.

What is stress?

The stress-response release of adrenaline and cortisol (also known as the ‘stress hormones’) is our body’s natural reaction, or “fight-or-flight” response to feeling threatened or under pressure. Sometimes it can be a useful way to act quickly on an opportunity or get things done, or a reaction to a “thrill”. But over longer periods, the short-term stress that once spurred you into positive action can become chronic and debilitating, and may lead to more complicated health problems.

What is anxiety?

Anxiety is a common, often long-term mental health condition with symptoms that can be felt most of the time (as opposed to temporary stress). Stress is normally caused by an external trigger, like work, relationships, and grief. Although different, many of the responses, symptoms and remedies for stress and anxiety overlap, affecting many areas of our health.

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Disclaimer – when to seek medical advice / call 999: If you experience thoughts of harming yourself or others, chest pain, signs of stroke, fainting, or severe breathlessness, call 999 immediately.

The relationship between stress and nutrition

Most of us have seen what stress can do to our diets, and the effects this can have on our well-being. What’s also clear, though, is that we should be focusing on our nutritional intake all of the time, and not just during stressful periods. Various studies have shown a link between micronutrient concentrations in the body and stress. Evidence suggests that stress can affect levels of micronutrients in your blood and often lead to their depletion. Lower levels or deficiencies of essential nutrients often exacerbate symptoms of stress, causing a vicious cycle.

Magnesium - Our body needs magnesium for over 600 different enzyme processes in the body, and it contributes to normal muscle, nervous system, and psychological functions, and the maintenance of normal bones and teeth.

Numerous studies have indicated that there’s a correlation between a lack of magnesium in the blood (hypomagnesia) and symptoms of stress. There’s also a link between stress and increased loss of magnesium levels, which could lead to a magnesium deficiency (which can contribute to stress and anxiety). 

If you’re experiencing a stressful time, you might find a magnesium supplement like Bio-Magnesium helpful in preventing a magnesium deficiency from developing, and improving your sleep and anxiety levels.

Zinc - This essential mineral is needed for over 300 enzyme processes in the body, as well as immune function, and cell growth and development, so it’s crucial that we get enough of it – particularly in times of stress.

Like magnesium, studies have also indicated that stress can lead to the same vicious cycle of zinc depletion. Symptoms of stress are also often associated with low zinc levels in the blood.

Zinc is incredible on its own, but works even better as a team with selenium, and vitamins C, E, and B6. Find out more about this powerful combination on our Bio-Selenium + Zinc product page.

Vitamin B - B vitamins also affect and are affected by stress in the body. A higher intake of B vitamins has been associated with a lower prevalence of depression, anxiety, and stress, most likely due to their crucial roles in the development, maintenance, and functioning of the brain.

B vitamins, like those found in VitTech Mega Multi Vitamins, are not a cure for stress or mental health conditions, but they may help improve your mood and reduce feelings of stress, anxiety and depression.

Omega-3 and stress - Studies have also shown that individuals with dysregulated biological stress systems tend to have lower omega-3 plasma levels. Findings also indicate that omega-3 supplementation may positively influence the body’s inflammatory stress response, reduce oxidative stress, and help people maintain lower cortisol levels when stressed. The latter could be especially important for those at risk of hypertension and heart problems. If you’d like to try an omega-3 supplement for heart health and potential anti-stress benefit, we recommend Bio-Fish Oil.

The relationship between stress and nutrition

Most of us have seen what stress can do to our diets, and the effects this can have on our well-being. What’s also clear, though, is that we should be focusing on our nutritional intake all of the time, and not just during stressful periods. Various studies have shown a link between micronutrient concentrations in the body and stress. Evidence suggests that stress can affect levels of micronutrients in your blood and often lead to their depletion. Lower levels or deficiencies of essential nutrients often exacerbate symptoms of stress, causing a vicious cycle.

Magnesium - Our body needs magnesium for over 600 different enzyme processes in the body, and it contributes to normal muscle, nervous system, and psychological functions, and the maintenance of normal bones and teeth.

Numerous studies have indicated that there’s a correlation between a lack of magnesium in the blood (hypomagnesia) and symptoms of stress. There’s also a link between stress and increased loss of magnesium levels, which could lead to a magnesium deficiency (which can contribute to stress and anxiety). 

If you’re experiencing a stressful time, you might find a magnesium supplement like Bio-Magnesium helpful in preventing a magnesium deficiency from developing, and improving your sleep and anxiety levels.

Zinc - This essential mineral is needed for over 300 enzyme processes in the body, as well as immune function, and cell growth and development, so it’s crucial that we get enough of it – particularly in times of stress.

Like magnesium, studies have also indicated that stress can lead to the same vicious cycle of zinc depletion. Symptoms of stress are also often associated with low zinc levels in the blood.

Zinc is incredible on its own, but works even better as a team with selenium, and vitamins C, E, and B6. Find out more about this powerful combination on our Bio-Selenium + Zinc product page.

Vitamin B - B vitamins also affect and are affected by stress in the body. A higher intake of B vitamins has been associated with a lower prevalence of depression, anxiety, and stress, most likely due to their crucial roles in the development, maintenance, and functioning of the brain.

B vitamins, like those found in VitTech Mega Multi Vitamins, are not a cure for stress or mental health conditions, but they may help improve your mood and reduce feelings of stress, anxiety and depression.

Omega-3 and stress - Studies have also shown that individuals with dysregulated biological stress systems tend to have lower omega-3 plasma levels. Findings also indicate that omega-3 supplementation may positively influence the body’s inflammatory stress response, reduce oxidative stress, and help people maintain lower cortisol levels when stressed. The latter could be especially important for those at risk of hypertension and heart problems. If you’d like to try an omega-3 supplement for heart health and potential anti-stress benefit, we recommend Bio-Fish Oil.

Get moving

Exercise is beneficial to your overall health and well-being in so many ways. In terms of stress, mild to moderate exercise stabilises stress hormones like cortisol post-workout, and releases endorphins (also known as ‘the happy hormones’), which can counteract stress hormones. This doesn’t mean to have to hit the gym or run a marathon – you can feel positive effects even from going outside for a walk, or doing some gardening.

Get moving

Exercise is beneficial to your overall health and well-being in so many ways. In terms of stress, mild to moderate exercise stabilises stress hormones like cortisol post-workout, and releases endorphins (also known as ‘the happy hormones’), which can counteract stress hormones. This doesn’t mean to have to hit the gym or run a marathon – you can feel positive effects even from going outside for a walk, or doing some gardening.

Prioritise your mental well-being

Make sure you always set aside some time for self-care and enjoyment, even if it’s just a few minutes a day. You could try some calming meditation or deep breathing exercises, which bring down your heart rate and lower your blood pressure, triggering relaxation and reducing cortisol levels.

Keep a journal - Writing down your thoughts and feelings in a journal can help you self-reflect. By understanding yourself better, you can get to know your triggers and coping mechanisms, and potentially move towards healthier habits and strong stress-reducing strategies.

Get support - Whether you speak to an impartial professional, or a friend or family member, talking through your stress could make you feel calmer, and potentially help you come up with a solution for managing or overcoming your sources and triggers of stress and anxiety. Here’s a list of useful contacts published by Mind.

The relationship between stress and sleep

Stress hormones cause your body to be in a heightened state of awareness, which can make it difficult to fall and stay asleep. Lack of sleep can exacerbate symptoms of stress: it’s a vicious cycle.

Prioritise your mental well-being

Make sure you always set aside some time for self-care and enjoyment, even if it’s just a few minutes a day. You could try some calming meditation or deep breathing exercises, which bring down your heart rate and lower your blood pressure, triggering relaxation and reducing cortisol levels.

Keep a journal - Writing down your thoughts and feelings in a journal can help you self-reflect. By understanding yourself better, you can get to know your triggers and coping mechanisms, and potentially move towards healthier habits and strong stress-reducing strategies.

Get support - Whether you speak to an impartial professional, or a friend or family member, talking through your stress could make you feel calmer, and potentially help you come up with a solution for managing or overcoming your sources and triggers of stress and anxiety. Here’s a list of useful contacts published by Mind.

The relationship between stress and sleep

Stress hormones cause your body to be in a heightened state of awareness, which can make it difficult to fall and stay asleep. Lack of sleep can exacerbate symptoms of stress: it’s a vicious cycle.

Confront unhealthy habits

Sometimes when we’re stressed, we may turn to unhealthy habits like smoking, drinking, or over- or under-eating to help us cope. Acknowledging counterintuitive stress management methods is hard, especially when we find they sometimes provide temporary relief. But over the long term, unhealthy habits can exacerbate symptoms of stress and lead to other health complications.

Confront unhealthy habits

Sometimes when we’re stressed, we may turn to unhealthy habits like smoking, drinking, or over- or under-eating to help us cope. Acknowledging counterintuitive stress management methods is hard, especially when we find they sometimes provide temporary relief. But over the long term, unhealthy habits can exacerbate symptoms of stress and lead to other health complications.

Bio-Magnesium - may help prevent deficiency during stressful times and support sleep and anxiety levels.

Bio-Selenium + Zinc - zinc with selenium and vitamins C, E, and B6.

VitTech Mega Multi Vitamins - B vitamins included; may help improve mood and reduce feelings of stress, anxiety and depression

Bio-Fish Oil - omega-3 support for heart health and potential anti-stress benefit.
Bio-Magnesium from Dulwich Health 10% OFF
Pharma Nord
Bio-Magnesium 60 Tablets x 200mg Essential Daily Supplement
£6.95
Bio-Selenium +Zinc from Dulwich Health 10% OFF
Pharma Nord
Pharma Nord Bio-Selenium + Zinc – Immune & Antioxidant Support, 90 Tabs
£11.95
VitTech Mega Multi Vitamin bottle on a white background 10% OFF
Dulwich Health
VitTech Mega Multi Vitamins 90 Capsules Comprehensive Multivitamin Supplement
£22.50
Pharma Nord Bio-Fish Oil at Dulwich Health 10% OFF
Pharma Nord
Bio-Fish Oil 120 Capsules Omega-3 Heart Health Supplement
£14.95

Frequently Asked Questions

What's the difference between stress and anxiety?

Stress is usually triggered by an external factor such as work, relationships, or deadlines, and tends to ease once the situation resolves. Anxiety is a longer-term condition where symptoms like worry, tension, and restlessness may persist even without a clear trigger.

Why does stress upset my digestion and sleep?

Stress hormones like cortisol and adrenaline can speed up or slow digestion, leading to bloating or discomfort. They also keep the body in a heightened state of alert, which can make it difficult to fall asleep or stay asleep, creating a stress-sleep cycle.

What simple steps help prevent stress from becoming chronic?

Daily exercise, mindfulness, balanced nutrition, and good sleep routines can help. Practices like deep breathing, journalling, and limiting stimulants (caffeine, alcohol) also support long-term stress resilience.

Can nutrition really make a difference to stress levels?

Yes. Nutrients like magnesium, B vitamins, zinc, and omega-3s support the nervous system and may reduce feelings of stress and anxiety. Supplements such as Bio- Magnesium, Bio-Selenium + Zinc, and Bio-Fish Oil can complement a healthy diet.

When should I seek professional help for stress or anxiety?

If stress or anxiety is persistent, overwhelming, or interfering with daily life, or if you experience thoughts of harming yourself or others, seek urgent professional support. Call 999 in an emergency.

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