Energy and Stress

Most people admit to feeling stressed about at least one aspect of their life, with common triggers including work-related issues, finances, health concerns and personal relationships. Certainly, a reasonable amount of stress helps keep life interesting but prolonged periods of stress can have a negative impact on many aspects of health. One of the first signs that we’ve had enough is feeling exhausted. And it is at this stage, when our energy levels are low, that we often find it more difficult to cope with stress…and so begins a vicious cycle.

At a Glance

You know you’re stressed, and your body does too…
…but what can you do about it?
Other Dietary and Lifestyle Factors
Frequently Asked Questions
Did You Know?

You know you’re stressed, and your body does too…

Conditions and Symptoms

Prolonged stress, no matter what cause, results in elevated levels of stress hormones in the body. These hormones, particularly cortisol, are related to various conditions of stress-induced poor health.

  • Heart disease

    Prolonged high levels of stress hormones increase several risk factors for cardiovascular disease. In those with existing coronary heart disease, stress is a strong risk factor for future heart-related events such as heart attack.

  • Frequent infections

    Stress has a suppressing effect on numerous components of immune function and therefore leaves us more susceptible to infections such as colds and flu.

  • Sleep disturbances

    Excessive levels of stress hormones can affect the natural body clock (circadian rhythm). This in turn may influence sleep patterns and quality, leaving us tired and lacking in energy.

Common signs and symptoms of stress

  • Frequent infections
  • Sleep disturbances/tiredness
  • Burnout/lack of energy
  • Irritability
  • Aggression
  • Mood swings
  • Anxiety
  • Worrying
  • Feeling low/crying spells
  • Forgetfulness
  • Difficulty concentrating
  • Restlessness
  • Loss of sex drive
  • Tension headaches
  • Muscle tension
  • Over/under-eating; weight gain/loss
  • Digestive upsets

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…but what can you do about it?

Key Supportive Nutrients

  • Coenzyme Q10 (CoQ10)

    CoQ10 may be supportive during times of stress and low energy in many ways.

    • Energy production – One of the primary roles of CoQ10 is energy production.
    • Cardioprotection – Via its role in energy production, and together with its antioxidant properties, CoQ10 has a protective role in cardiovascular health. Stress is a risk factor for cardiovascular disease.
    • Immune function – CoQ10 has been demonstrated to positively affect immune function.1

  • Fish oils

    Research has shown that supplementation with fish oil may reduce the release of stress hormones due to mental stress.2 Fish oil supplementation has also been noted to reduce aggression against others amongst university students experiencing increased stress levels in the lead-up to final exams.3

    A diet rich in fish oil (omega-3 fatty acids) is also associated with reduced risk of cardiovascular disease.

    Consult your local pharmacist for further information on how these key nutrients can provide energy and stress support.

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Other Dietary and Lifestyle Factors

  • Healthy eating during times of stress and stress-related fatigue

    It is generally accepted that many individuals tend to overeat and make poor food choices (such as sweet treats and fatty snacks) when stressed. It has also been established that stress-induced production of the stress hormone cortisol leads to increased fat accumulation around the abdomen, which in turn is a significant risk factor for cardiovascular disease. For these reasons, as well as to maintain energy levels, it is very important to follow a healthy dietary plan.

  • The role of protein during times of stress and reduced energy

    Prolonged periods of elevated stress hormone levels lead to the breakdown of muscle tissue. In order for the body to be able to maintain and repair healthy muscle tissue, it requires the presence of adequate amounts of protein. Therefore, it is also essential to consume plenty of high quality protein during times of stress.

  • The importance of exercise during times of stress

    Exercise is a widely accepted therapy in stress management, but it also serves to build muscle and improve energy levels.

Your local pharmacist can offer further advice to help you implement healthy dietary and exercise patterns.

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Frequently Asked Questions

Will CoQ10 keep me up at night?

CoQ10 appears relatively safe and non-toxic and is extremely well-tolerated.1 There are no documented reports of CoQ10 disrupting healthy sleep patterns. However, your pharmacist may advise you to take CoQ10 earlier in the day to best make use of CoQ10’s effects during the day.

Did You Know?

  • The human body naturally produces its own supply of CoQ10. However, after the age 20 years, the production process slows down4 and we may no longer be able to produce enough to meet our needs, particularly with our current fast-paced, high-stressed, demanding lifestyles.

  • Leading medical experts estimate that 90% of disease is directly caused or complicated by stress.5

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References

1. Braun L, Cohen M. Herbs and natural supplements: an evidence-based guide, 2nd ed. Sydney: Churchill Livingstone Elsevier, 2007.
2. Delarue J, Matzinger O, Binnert C, Schneiter P, Chioléro R, Tappy L. Fish oil prevents the adrenal activation elicited by mental stress in healthy men. Diabetes Metab 2003 Jun;29(3):289-295.
3. Hamazaki T, Sawazaki S, Itomura M, Asaoka E, Nagao Y, Nishimura N, et al. The effect of docosahexaenoic acid on aggression in young adults: a placebo-controlled double-blind study. J Clin Invest 1996 Feb 15;97(4):1129-1133.
4. Coenzyme Q-10. Natural Medicines Comprehensive Database. 2008 Aug 5. Viewed 6 Aug 2008 http://www.naturaldatabase.com
5. Hagelin J (moderator), Anderson N, Schneider R, Lipsenthal L. The Congressional Prevention Coalition on Stress Prevention: its impact on health and medical savings. Institute of Science, Technology and Public Policy, 1998 Jun 24. http://www.istpp.org/coalition/stress_prevention.html

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