Stress can strike at any time, even on a warm summer’s day. Learn why managing stress is important and how this iced tea can help.
We are all aware that stress can strike at any time. Yes, even on a warm midsummer’s day. Read on to learn why adding magnesium to iced tea can help cool and chill you out.
Why is managing stress important?
When we experience a stressful event, specific hormones are released to protect our bodies. Cortisol, known as the stress hormone, is secreted to combat stress. However, when we are exposed to stress over a long period of time, excess cortisol released can cause immunosuppression. This is why chronic stress is thought to be responsible for many health conditions. For example, highly-stressed type A personalities are often at higher risk of a heart problem, such as a stroke or heart attack. Stress can also impact people with and at risk for type 2 diabetes by further increasing blood sugar levels. Chronic stress can also lead to other mental health issues, such as depression and anxiety. Fortunately, finding ways to manage stress can be very effective at decreasing our risk of health complications.
The link between stress and magnesium
The connection between magnesium and stress is interesting because magnesium deficiencies affect our ability to respond to stressful situations, but also, stress depletes magnesium in our bodies! When we are in a state of stress, we excrete more magnesium in our urine. Magnesium is crucial for combating stress because it downregulates the hypothalamic–pituitary–adrenal (HPA) axis reducing cortisol production. Evidence suggests that supplementing with magnesium may reduce anxiety, depression, and support stress management.
How I supplement with magnesium
We can increase our stress-fighting powers and make sipping magnesium citrate powder even more delicious by adding it to a calming tea, like lavender, lemon balm, passionflower, or chamomile. Ginseng, an adaptogenic antioxidant often found in tea, has also been shown to reduce stress and anxiety through regulating the HPA axis.
For more on mood-boosting teas and spices check out this post.
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Disclosure: This article is sponsored by Natural Calm Canada. I do not receive affiliate commissions from Natural Calm Canada.
Adaptogens like ashwagandha can help us combat the physical and mental effects of stress. This elixir combines turmeric, cinnamon and ashwagandha.
I have recently discovered the powers of ashwagandha, an Ayurvedic herbal supplement, firsthand. As an adaptogen, it has the ability to assist the body to counteract physical and mental effects of stress. Strong evidence suggests ashwagandha can help notably decrease anxiety (especially related to chronic stress) while also relieving insomnia (whoa, where have you been all my life?!). One of its main mechanisms of action is reducing cortisol. Other notable benefits, particularly for women with PCOS, include its anti-inflammatory effects (research demonstrates a reduction in C-reactive protein) and its ability to reduce total cholesterol and blood glucose levels (minorly).
Important: Some people should take caution when using herbs such as ashwagandha, so always confirm with your healthcare provider.
Another mood-boosting, anti-inflammatory herb in this soothing elixir is turmeric. If you have seen my golden milk recipe you’ll know why I am a huge fan of this beautiful yellow spice. Check out my article for information on turmeric’s many health benefits. PS. the addition of black pepper is important to enhance turmeric’s bioavailability.
When I drink this elixir before bed I find that my sleep is less disrupted and I wake up more easily in the morning. What have you experienced when taking ashwagandha?
1 tsp turmeric root
1 tsp cinnamon
1 tsp ashwagandha
1 tsp coconut oil
1 cup nut milk
pinch of black pepper
1. Heat nut milk (or water) on medium heat with the turmeric root for 2-3 minutes.
2. Turn heat down to low and let simmer for 15 minutes.
3. Whisk in remaining ingredients and drink immediately.
This post was sponsored by Finlandia Pharmacy & Natural Health Centre. I do not receive affiliate commissions on products purchased from Finlandia Pharmacy & Natural Health Centre online or at their location in Vancouver, B.C.
Disclaimer: The information is not intended as medical advice. Nutritional and supplemental choices should always be made in consultation with your current healthcare provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition and lifestyle are important and often overlooked aspects of health. Therefore, please use the information at your own risk. Occasional links may be provided leading to third-party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.
A healing, dairy-free drink to warm up and stay well this winter.
With flu season upon us, it seemed like a great time to share this ancient Ayurvedic beverage known as golden turmeric milk. Turmeric is a powerful therapeutic spice with plenty of science-based evidence to back up this claim. It has been used as a medicinal herb for thousands of years in traditional Chinese and Ayurvedic medicine. Golden milk, or Haldi Doodh, originated in India long before becoming a popular beverage in the western world. Here is a recipe with further dialogue on the origins of golden milk from Manali, a vegetarian/vegan cook and photographer.
Curcumin is the main active ingredient that has been shown to have powerful anti-inflammatory and antioxidant effects. Evidence suggests curcumin fromturmericcan:
Unfortunately, turmeric has low bioavailability. Therefore, if we want to benefit from its health properties it must be combined with specific compounds, such as black pepper or fat. Heating turmeric slightly can also increase its bioavailability, but too much heat can degrade it, so keep this in mind when making this healing golden turmeric milk.
2 cups unsweetened almond or coconut milk
1-2 tsp of turmeric
½ tsp of cinnamon
½ tsp of cardamom
½ tsp of ginger (ground or fresh)
pinch of black pepper
1 tsp coconut oil (optional, for additional turmeric absorption)
Add the almond milk to a small pot on the stove and heat on low temperature.
Add the turmeric, coconut oil, cinnamon, cardamon, and pepper.
Stir frequently for a couple minutes until the milk is warm, but not boiling!
Strain the milk and froth (I used a matcha whisk since I don’t have a milk frother).
turmeric = anti-inflammatory, helps lower blood glucose levels and increase insulin sensitivity, anti-depressant, black pepper increases bioavailability
cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
ginger = anti-inflammatory, may help decrease fasting blood glucose, HbA1c, cholesterol and triglycerides
Drink it straight up or pour over oats to boost your morning oatmeal. Note: turmeric will stain almost everything yellow! So, choose your mug and tea towel wisely.
Disclaimer: As the sole author of Phruitful Dish, I have based my posts on my own experiences and knowledge obtained through lived experience and during my doctoral degree (PhD). However, I am not a medical doctor. The information in this blog is not intended as medical advice. Nutritional and supplemental choices should be made in consultation with your health care provider. This blog is intended to inspire and encourage readers to educate themselves on how nutrition and lifestyle are important and often overlooked aspects of health. Therefore, please use the information at your own risk. Occasional links may be provided leading to third-party websites. The existence of these links does not infer a responsibility or an endorsement of the linked site, its operator, or its contents.