Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
Is Your Nervous System in Overdrive? Here’s How to Tell
In a world that rewards productivity over presence, it’s easy to miss the signs that your nervous system is stuck in overdrive. You might look calm on the outside, even high-functioning, while inside, your body is in a near-constant state of fight-or-flight. If you’re always “on,” wired but tired, or struggling to relax, your nervous system might be calling for a reset. First, What Does the Nervous System Actually Do? Your nervous system is your body’s communication hub. It constantly interprets signals from your environment to keep you safe. When working well, it smoothly switches between: Sympathetic state (fight or flight): for action, focus, alertness Parasympathetic state (rest and digest): for healing, sleep, calm The problem? Most of us spend way too much time in the sympathetic state. Chronic stress, screens, stimulants, lack of rest… they all send the message: “You’re under threat.” Signs Your Nervous System Is Stuck in Overdrive You might tick a few of these boxes, or feel like you're living in every single one. Either way, these are signs your body is asking for support. If we ignore them, they don’t just fade away. Instead, they often show up elsewhere, especially in areas like hormone balance, sleep, gut health, and mood. You’re always on edge You feel irritable or impatient Busy environments leave you drained You can’t fully relax, even when you try It’s hard to concentrate or finish tasks Your body constantly feels tense Your mood feels flat or low You’re wired at night, exhausted during the day You crave sugar, caffeine, or constant stimulation You're constantly reaching for “quick fixes” to keep going, such as snacks, coffee or doom-scrolling. Your body is searching for dopamine or energy. How To Reset Your Nervous System: Healing starts with creating safety in your body. This sense of safety comes from consistency, small wins, and gentle self-connection, not forcing yourself into a morning routine that someone else swears by. Nervous System Nourishment Eat protein with every meal to stabilise blood sugar and reduce cortisol spikes Nutrients that support calm: Magnesium glycinate, L-theanine, and Ashwagandha Limit caffeine and alcohol, which disrupt the body’s natural stress rhythms Daily Practices for Immediate Relief Deep, slow breathing techniques to activate the parasympathetic state Stimulate your vagus nerve by splashing your face with cold water, taking a cold shower, or trying a cold plunge Movement That Calms, Not Overstimulates Gentle Pilates, yoga, or walking outdoors (especially barefoot or in nature) supports nervous system regulation Skip intense workouts if you feel constantly drained Tech-Free Evenings Ditch screens 1-2 hours before bed Try a magnesium bath, herbal tea, or journaling to transition your body into rest mode You don’t need a complete reset, just a few supportive habits. Choose one or two practices that feel manageable and build from there. When it comes to nervous system healing, consistency matters more than intensity. Small, repeated healthy habits can create a profound shift over time.
Learn more
Could Stress Be Impacting Your Hair?
Learn how stress affects your hair health, from triggering hair loss to disrupting growth cycles. Discover practical tips and solutions to reverse stress-related hair thinning and regain healthy locks.
Learn more
Tips and tricks for stress management and relief
Working towards an approaching deadline, waiting for the bus when you're running late, preparing for a daunting interview - these are some experiences that may result in stress. Whilst in the midst of these situations stress may seem overwhelming, people are resilient in their capacity to experience stressors and effectively recover from them.Stress is the expected human reaction to a challenging or dangerous situation (1). It is a process that occurs when a situation demands more from us, physically or mentally, and the available resources to cope with these demands are not enough. Stress may vary from person to person: what may feel extremely stressful for one person can be manageable for another (2).Effects of stressStress is not always a bad thing: some people thrive under stress, leveraging it as motivation to get things done. However, too much stress can have negative effects on your health. This can include affecting learning and memory processes. The body's immune system may also suffer from excessive stress (3). It can affect your everyday life by adding strain on both your mental and physical performance.Repeated exposure to stress can also lead to a tendency to self-soothe or look for comfort during periods of high stress. They can lead to negative habits such as stress-eating, whereby the hunger cues are ignored and consumption of food is used to fill an emotional void caused by feelings of stress (4).Poor habits under stressStress can reinforce and promote the forming of unhealthy and potentially harmful habits (4). For instance, the stressor may act as a trigger for certain actions or behaviours, such as overeating or shopping. These actions or behaviors may feel like rewards after undergoing stress.When left unaddressed, or if other factors such as the timing of the stressor prove too much to handle, stress can lead us to lean on these habits. The heavier dependence on these actions or behaviours, as in the case of compulsive eating or shopping, may have negative effects on our physical and mental wellbeing.Any adverse effects of stress and the persistence of bad habits such as stress-eating and other similar activities can be avoided with proper stress management.How to manage stressStress management is a combination of good habits that comes from being able to identify what your stressors are. When your stressors are greater than your ability to cope, you need to restore, reboot and recalibrate. This can be done by reducing or removing the stressor, or increasing your ability to cope, or both (5). Leading an active lifestyle can help deal with stress. Exercise prompts your body to release hormones that make you feel good, such as endorphins, which can help reduce stress. Exercise can also release tension in your body, which can build up over time due to stress (6).A nutritious diet is also important for stress management. Eating plenty of healthy food such as fruits and vegetables, and avoiding highly processed foods, sugar, refined carbohydrates and saturated fats can help your body cope with stress (2). Preparing your body and giving it the right tools to reduce and manage stress through adequate nutrition can go a long way in stress management.Supplements to help mitigate the effects of stressA healthy and well-rounded diet can provide you with all the nutrients needed to help manage stress. If you want to ensure that you receive these nutrients sufficiently, supplementation can be considered. These are some of the vitamins and minerals you can choose to help support stress management:AshwagandhaAshwagandha is one of the most widely known herbs of the traditional medicine system of India, Ayurveda. It is traditionally used in Ayurvedic medicine to help relieve symptoms of stress (7). Ashwagandha supplements can help enhance the body's adaptation to stress through restoring stress-induced alterations in the body's cortisol and glucose levels, among others (8).MagnesiumMagnesium is a mineral naturally produced in our bodies and can be found in many leafy green vegetables and animal foods. It is essential in many enzyme systems in our body that are responsible for growth and the production of energy (9). Magnesium is a common factor in many stress-related pathologies.Boosting the amount of magnesium your body has can lead to benefits that include added support to the body's moderation of stress (10). The level of magnesium in our bodies is closely linked to stress levels (10).Vitamin B complexVitamin B complex is a group of eight water-soluble vitamins essential for various processes in the body involving metabolism. Most of these vitamins can't be stored in the body and must be consumed regularly via our diet (11). Taking vitamin B complex supplements can help promote healthy stress responses in our bodies by aiding the reduction of stress and fatigue (2). It achieves this by maintaining the body's homocysteine levels, which is an indication of stress levels (12).Calcium plusCalcium is an essential element that is part of various bodily functions, such as the growth of our bones (13). Calcium deficiency in the body can lead to rise of stressors in the body (14), so if your diet is lacking in calcium-rich foods, you may want to consider supplementation to help address potential shortfalls.Vitamin B12Vitamin B12 is involved in helping the body produce red blood cells, the processing of food to energy, and keeping the nervous system healthy (15). Vitamin B deficiency is linked to the body's homocysteine levels (16). Adding a vitamin B12 supplement to your diet can be a beneficial way to support healthy stress responses in your body.Ginkgo and BrahmiGinkgo is one of the world's oldest living plant species and has been used in traditional Chinese medicine for thousands of years, while Brahmi is a common herb used in traditional Ayurvedic medicine (17).Together, Ginkgo and Brahmi are known to contain agents that can help enhance the body's reaction to stress and promote stress relief (18). Ginkgo and Brahmi supplements may be a good choice for your stress management journey. These are just some of the vitamins and minerals that can be used to tailor-fit your stress management needs. It is important to be aware of the unique needs of your body, to help prepare it for whatever daily challenges and stressors your day can bring.Vitable offers vitamin delivery in Australia right to your doorstep. Our monthly vitamin subscription can contain vitamins and minerals personalised for your everyday health needs. Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B complex | Calcium plus | Vitamin B12 | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Health Direct Content Team. “Stress”. Health Direct: Healthdirect.Gov.Au. Published September 2019 on https://www.healthdirect.gov.au/stress. Accessed November 7, 2021. Better Health Channel Content Team. “Stress”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/stress#about-stress. Accessed November 7, 2021. Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T., Sahebkar, A. “The impact of stress on body function: A review”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 21, 2017 onhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/. Accessed November 7, 2021. Schwabe, L., & Wolf, O. T. “Stress Prompts Habit Behavior in Humans. Journal of Neuroscience”. US National Library of Medicine National Institutes of Health: Nih.Gov. PublishedJune 3, 2009 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6666491/. Accessed November 7, 2021. Mayo Health Clinic Content Team. “Need stress relief? Try the 4 A's”. Mayo Health Clinic: MayoClinic.Org. Published July 31, 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044476. Accessed November 7, 2021. Queensland Health Content Team. “5 ways to reduce stress right now”. Queensland Health: Health.Qld.Gov.Au. Published March 12, 2018 on https://www.health.qld.gov.au/news-events/news/how-to-reduce-stress-right-now . Accessed November 7, 2021. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 3, 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed September 2, 2021. Salve, J., Pate, S., Debnath, K., & Langade, D. “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. National Library of Medicine: Pubmed.Ncbi.Nlm.Nih.Gov. Published September 1999 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/. Accessed November 7, 2021. Nutrients Reference Values for Australia and New Zealand Content Team. “Magnesium”. Ministry of Health, Nutrients Reference Values: Nrv.Gov.Au. Nih.Gov. Published April 9, 2014 on https://www.nrv.gov.au/nutrients/magnesium. Accessed November 7, 2021. Vink, R., & Nechifor, M. “Magnesium in the Central Nervous System”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK507250/. Accessed November 7, 2021. Better Health Content Team. “Vitamin B - Better Health Channel”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published May 14, 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-supplements. Accessed November 7, 2021. Stough, C., Simpson, T., Lomas, J., McPhee, G., Billings, C., Myers, S., Oliver, C., & Downey, L. A. “Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published December 22, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/. Accessed November 7, 2021. Vannucci, L., Fossi, C., Quattrini, S., Guasti, L., Pampaloni, B., Gronchi, G., Giusti, F., Romagnoli, C., Cianferotti, L., Marcucci, G., & Brandi, M. L. “Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters”. S National Library of Medicine National Institutes of Health: Nih.Gov. Published December 10, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/. Accessed November 7, 2021. Health Direct Content Team. “Vitamin C”. Health Direct: HealthDirect.Gov.Au. Published March 2020 on https://www.healthdirect.gov.au/vitamin-c. Accessed November 6, 2021. National Health Service Content Team. “B vitamins and folic acid”. National Health Service: Nhs.Uk. Published August 3, 2020 on https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/. Accessed November 7, 2021 Higdon, J. “Vitamin B12”. Oregon State University, Linus Pauling Institute: Lpi.OregonState.Edu. Published 2000 on https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12. Accessed November 7, 2021. Kaschel, R. “Ginkgo biloba: Specificity of neuropsychological improvement-a selective review in search of differential effects”. Human Psychopharmacology: Clinical and Experimental. Published June 23, 2009 on https://onlinelibrary.wiley.com/doi/10.1002/hup.1037. Accessed November 7, 2021. Walesiuk, A., Trofimiuk, E., & Braszko, J. “Ginkgo biloba normalizes stress- and corticosterone-induced impairment of recall in rats”. Pharmacological Research, 53(2), 123–128. https://doi.org/10.1016/j.phrs.2005.09.007 Tamura, J., Kubota, K., Murakami, H., Sawamura, M., Matsushima, T., Tamura, T., Saitoh, T., Kurabayshi, H., & Naruse, T. “Immunomodulation by vitamin B12: augmentation of CD8+ T lymphocytes and natural killer (NK) cell activity in vitamin B12-deficient patients by methyl-B12 treatment”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published April 1999 on https://pubmed.ncbi.nlm.nih.gov/10209501/. Accessed November 6, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Clinic: MayoClinic.Org. Published on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed November 6, 2021. Gutiérrez, S., Svahn, S. L., & Johansson, M. E. “Effects of Omega-3 Fatty Acids on Immune Cells”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published October 11, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/. Accessed November 6, 2021. Harvard School of Public Health Content Team. “Biotin - Vitamin B7”. Harvard School of Public Health: Hsph.Harvard.Edu. Published March 2020 on https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/. Accessed November 6, 2021. Agrawal, S., Agrawal, A., & Said, H. M. “Biotin deficiency enhances the inflammatory response of human dendritic cells”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 13, 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5129763/. Accessed November 6, 2021. Dwipayanti, N. M. U., Lubis, D. S., & Harjana, N. P. A. “Public Perception and Hand Hygiene Behavior During COVID-19 Pandemic in Indonesia”. Frontiers in Public Health: Frontiersin.Org. Published May 13, 2021 on https://www.frontiersin.org/articles/10.3389/fpubh.2021.621800/full. Accessed November 7, 2021. Alzyood, M., Jackson, D., Aveyard, H., & Brooke, J. “COVID‐19 reinforces the importance of handwashing”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published May 14, 2020 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7267118/. Accessed November 7, 2021.
Learn more
Top tips to manage work stress effectively
Around 75% of Australians revealed that stress in their lives adversely affected their health (1). Stress is commonly defined as a person's reactive mechanism to a challenging or dangerous situation (2). It allows the human mind to decide whether to “fight or take flight.” Although usually associated with negative emotions, experiencing stress once in a while isn't always a bad thing.However, extended or chronic exposure to a stressor leading to prolonged stress can have detrimental effects physically and mentally. For example, in an instance of fear or trauma, a person's heart rate can increase to stimulate the body to take action. But prolonged exposure to this kind of stressor can prevent the body or mind from returning to normal activity, which can then lead to further health complications (3).Discussing how stress can affect a person or cause illness is a little tricky. Stress all comes down to the individual's perception of what they perceive as stressful. What is stress to one person is a breezy situation to another, and it all depends on that person's ability to adapt to the stressor (2).Work stressA common source of stress comes from the workplace. With the advancement of digital technology, everyday tasks have become more complex. While this can greatly enhance work, it also generates a larger scope or expectation from professionals. Of course, financial stress may also arise from work.The research on stressResearch shows that young Australian adults belonging to generation Y are more stressed than the previous generation (generation X) and the baby boomers (people born during the post-World War II baby boom, between 1946 and 1964). They are also more likely to report mental health concerns than older Australians. Personal finances, family and trying to maintain a healthy lifestyle are likely to be the top 3 reasons why people from gen Y say they are stressed (2).The pandemic has also added to the stress people might experience over working (1)0. You may feel fear and anxiety over being exposed to the virus while in the workplace. You may also feel concern over the uncertainty that the pandemic and lockdowns bring. Having to learn new technologies in order to keep working may also be stressful, as well as adapting to working from home, or seeing changes in your workload or work schedule.Recognising workplace stressWork stress can manifest through the following physical symptoms (2): Fatigue Muscular tension Headaches Palpitations Sleeping difficulties Gastrointestinal upsets, such as diarrhea or constipation Dermatological disorders Work stress can also manifest in the following psychological symptoms: Neurological conditions Discouragement Irritability Pessimism Feelings of being overwhelmed and inability to cope Indecision People may experience these symptoms in common workplace events or situations. For example, extended work hours or heavy work loads could cause fatigue and/or lack of sleep. Over-supervision or harassment could also trigger psychological symptoms in a worker.Work stress, if not controlled, can lead to employer costs as well. Studies have identified these potential costly occurrences due to reported work-related stress (2): Employee turnover Healthcare expenditure Absenteeism Treatment Insurance claims for stress-related industrial accidents (costs nearly twice as much as non-stress related industrial accidents). Due to the potential costs of work stress, it's important to know how to address it. Here are some tips on how to deal with stress at work.Identify stress triggers and tackle them appropriatelyWhile we may not be able to control all the situations we face in our workplace, there are some lifestyle changes we can make to fight against uncontrollable stressors.Target stressorsStart by identifying stressors that lead to any of the physical or psychological symptoms of work stress. Note down these places, instances or people that are present when you manifest any of the symptoms.Once identified, target them appropriately. For example, if you face a heavy workload and become frustrated with the lack of time to finish it, try creating a time management plan. Set realistic goals and expectations - continuously evaluate progress on tasks and adjust timelines accordingly. Make a priority list - rank your tasks and start your day with tasks that are on top of the list, then work your way down. Protect your time - especially when dealing with high-priority tasks, keep your focus on the task. Block your schedule and work in a place where you can give it full priority (2). Rest and relaxationRelaxation is a crucial tool in fighting work stress. There are several online resources you can find on deep breathing techniques, meditation, or other relaxation techniques. Of course, regular exercise and a balanced diet have also been well-documented to aid in stress relief.ExerciseStress management includes regular physical activity and extra-curricular activities or healthy hobbies, like listening to music or outdoor activities. Avoid unhealthy habits that can lead to more complications later on, such as too much caffeine, alcoholism or smoking.SupplementationGetting sufficient nutrients is important to help the body cope with stress. However, if you don't get enough nutrients from your diet, you may consider supplementation. Here are some options:Ginkgo and BrahmiGinkgo, the brain herb, is a powerful adaptogen that has the ability to improve brain function, concentration and memory along with supporting the body's stress response. Brahmi, a traditional Ayurvedic (Indian) nerve tonic, exerts nootropic activity to enhance cognition.The high dosage combination of 3,000mg for both herbs makes it a powerful formula to enhance the quality of memory and brain function in everyday life. Vitable's herbal combination supplement of Ginkgo and Brahmi helps relieve symptoms of stress.MagnesiumMagnesium supplements are essential for proper muscle function and overall brain health, which are necessary to support the body as it undergoes stressful situations.CalciumAlso consider supplementing the body with calcium. Calcium plays a vital role in muscle contraction, most especially in the regulation of heart muscle contractions (2).Good muscle health allows for the body to function optimally. Muscle health is crucial for healthy heart contractions, energy production, immune function and more. Vitable's Calcium Plus supplements can help maintain good muscle health.AshwagandhaAshwagandha from Vitable can also relieve symptoms of stress. Vitable's Ashwagandha formula contains ashwagandha as well as Ziziphus and Schizandra, which are adaptogenic herbs helping the body adapt to stress. Traditionally, they have been used in Ayurvedic (Indian) and Chinese medicine as a natural remedy for sleep troubles, stress and overall vitality.B vitaminsComplement healthy lifestyle practices and exercise with the energy production nutrient, vitamin B complex. Vitamin B complex helps support healthy stress response in the body. This supplement also supports the immune system and nourishes the nervous system to allow for an active lifestyle.You may also ramp up your daily nutrient absorption of B12 with Vitable's Vitamin B12 supplement. This aids in the metabolism of fats and amino acids. It also plays a role in releasing energy from food, giving you the boost you need to deal with stressful situations.You can manage workplace stress with simple life adjustments. To help you combat stress, you might also want to consider a supplement subscription from Vitable which you can pair alongside a healthy diet. We offer custom vitamins in Australia where you can mix and match your vitamin daily packs and have it delivered straight to your door through our vitamin delivery!Find out more about other areas that the above supplements can help you with:Ginkgo Brahmi | Magnesium | Calcium | Ashwagandha | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Way Ahead Mental Health Association NSW. https://wayahead.org.au/stress-and-australians/ Accessed Nov 9, 2021. Health Direct. Stress. Health Direct. Published September 2019 on https://www.healthdirect.gov.au/stress. Accessed Nov 7, 2021. National Institute of Mental Health. 5 Things You Should Know About Stress. National Institute of Health. Published on https://www.nimh.nih.gov/health/publications/stress. Accessed on Nov 7, 2021. Mohd. Razali Salleh. Life Event, Stress and Illness. Malays J Med Sci. Pulished October 15, 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/. Accessed on Nov 7, 2021 Australian Psychological Society. Stress and Wellbeing in Australia Survey. Australian Psychological Society. Published 2014 on http://www.psychology.org.au/. Accessed on Nov 7, 2021. Better Heath Channel. Work-related Stress. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/work-related-stress. Accessed Nov 7, 2021 UMASS LOWELL. Financial Cost of Job Stress. Published on https://www.uml.edu/Research/CPH-NEW/Worker/stress-at-work/financial-costs.aspx. Accessed Nov 7, 2021. Mayo Clinic Staff. Coping with stress: Workplace tips. Published on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/coping-with-stress/art-20048369. Accessed Nov 7, 2021. Braun, L., and Cohen,Marc. Herbs & Natural Supplements An Evidence-based guide Volume 2. 4th ed. Published 2015. Accessed on Nov 7, 2021. Employees: How to Cope with Job Stress and Build Resilience During the COVID-19 Pandemic. CDC. Published December 2020 on https://www.cdc.gov/coronavirus/2019-ncov/community/mental-health-non-healthcare.html. Accessed on Nov 14, 2021.
Learn more
Top tips on managing family stress
We often think about stress as an internal, individual experience. However, stress can be a shared experience too, especially when it affects those closest to us such as our family. One study on the subject matter has indeed revealed the existence of a concept known as family stress. It frames family stress as the experience of change within close family ties; that is, though change is inevitable and sometimes necessary within the nuclear family, change can be difficult and problematic. There can be positive change—such as milestones reached by different family members, marriages, or the welcome arrival of grandchildren—but there can be turbulent change right alongside this, like separations, illnesses, death, or other unforeseen challenges. Family stress can be a product of the latter (1). As tough as family stress can be to work through, here are effective ways to healthily address and manage family stress. Let's find out more.Managing your own family stressCoping with stress at home on top of your everyday stress at work or at school can be tough. It's necessary to equip the family with the right tools to find the causes of family stress.If you are under duress at home and are trying to figure out how to deal with it, here are some things that you can begin looking into: Know your own stress cues. Learn how to recognise the way you react to and handle stress, and pay attention to how others around you do as well. This can help you be more sensitive to the way you and the people around you respond to specific situations (2). Engage in open and healthy communication. Having regular conversations can help a family build the right support system that enables them to work together on better understanding their stressors as a unit (3). Keep healthy. Prepare your mind and your body to withstand stress and help you cope. A healthy combination of physical activity, good quality sleep, and a healthy diet can give the family more endurance when it comes to dealing with issues that cause stress (2). These steps take consistency and practice. They are effective methods to boost your health and prepare yourself for dealing with family stress - giving you more time to focus on improving your relationship with loved ones.Vitamins and minerals for stressVitamins and minerals play an important part in your overall well-being and should be obtained from a healthy and well-rounded diet. You can consider supplementation alongside a healthy diet to ensure you receive these nutrients sufficiently on a daily basis. Here are some options you can consider as part of your supplementation plan:AshwagandhaAshwagandha is an Ayurvedic herb traditionally used in India to help relieve symptoms of stress (4). Ashwagandha supplements can help enhance how the body adapts to stress through restoring stress-induced alterations in the body's cortisol and glucose levels, among others (5).MagnesiumMagnesium is a naturally produced mineral in our body that is essential in many enzyme systems in our body. It is also responsible for the production of energy (6). Adding magnesium supplements to your diet can support in moderating your stress levels by providing sufficient energy to perform workouts (7).Vitamin B complexIf you're dealing with family stress, you can certainly consider adding vitamin B complex to your diet. B complex is a group of eight water-soluble vitamins that are involved in metabolism (8). Vitamin B complex aids the reduction of stress and fatigue in your body, leading to boosted healthy stress responses in our body (9).CalciumCalcium is an essential element that is part of various bodily functions such as the growth of our bones. Deficiency in calcium in our body can result in compounding effects of stress (10).Vitamin B12Another vitamin you can consider is B12, or cobalamin, which is involved in producing the body's red blood cells, processing food to energy, and keeping our nervous systems healthy (11). Adding vitamin B12 supplements can boost your body's stress response.Ginkgo BrahmiGinkgo and Brahmi can help you with family stress management as both have been used in traditional medicine for thousands of years (12). They are known to help with mild anxiety and improve the body's reaction to stress, and promote stress relief (13). You can't choose the type of family stress that comes your way. However, you can choose to lead a healthier, more open relationship with the people you love. Conflicts may arise here and there, but family stress can be manageable with the right methods in place.Support stress management today with a vitamin subscription tailor made just for you! Vitable offers vitamin delivery services to anywhere in Australia that can be paired alongside a healthy and well-rounded diet. Meet your daily vitamin needs and targets from the comfort of your own home.Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B Complex | Calcium plus | Vitamin B12 | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: National Ag Safety Database Content Team. “From Family Stress to Family Strengths”. Health Direct: Healthdirect.Gov.Au. Published on https://nasdonline.org/1449/d001249/from-family-stress-to-family-strengths.html. Accessed November 21, 2021. Tiret, H. & Knurek, S. “Strategies to cope with family stress”. Michigan State University: Can.Msu.Edu. Published May 26, 2020 on https://www.canr.msu.edu/news/strategies_to_cope_with_family_stress. Accessed November 21, 2021. American Psychological Association Content Team. “Managing stress for a healthy family”. American Psychological Association: Apa.Org. Published October 18, 2019 on https://www.apa.org/topics/stress/managing-healthy-family. Accessed November 21, 2021. Singh, N., Bhalla, M., de Jager, P., & Gilca, M. “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published July 3, 2011 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/. Accessed November 21, 2021. Salve, J., Pate, S., Debnath, K., & Langade, D. “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. National Library of Medicine: Pubmed.Ncbi.Nlm.Nih.Gov. Published September 1999 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/. Accessed November 21, 2021. Nutrients Reference Values for Australia and New Zealand Content Team. “Magnesium”. Ministry of Health, Nutrients Reference Values: Nrv.Gov.Au. Nih.Gov. Published April 9, 2014 on https://www.nrv.gov.au/nutrients/magnesium. Accessed November 21, 2021. Vink, R., & Nechifor, M. “Magnesium in the Central Nervous System”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK507250/. Accessed November 21, 2021. Better Health Content Team. “Vitamin B - Better Health Channel”. Better Health Channel: BetterHealth.Vic.Gov.Au. Published May 14, 2020 on https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#vitamin-b-supplements. Accessed November 21, 2021. Stough, C., Simpson, T., Lomas, J., McPhee, G., Billings, C., Myers, S., Oliver, C., & Downey, L. A. “Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published December 22, 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/. Accessed November 22, 2021. Vannucci, L., Fossi, C., Quattrini, S., Guasti, L., Pampaloni, B., Gronchi, G., Giusti, F., Romagnoli, C., Cianferotti, L., Marcucci, G., & Brandi, M. L. “Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters”. S National Library of Medicine National Institutes of Health: Nih.Gov. Published December 10, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/. Accessed November 22, 2021. National Health Service Content Team. “B vitamins and folic acid”. National Health Service: Nhs.Uk. Published August 3, 2020 on https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/. Accessed November 22, 2021 Kaschel, R. “Ginkgo biloba: Specificity of neuropsychological improvement-a selective review in search of differential effects”. Human Psychopharmacology: Clinical and Experimental. Published June 23, 2009 on https://onlinelibrary.wiley.com/doi/10.1002/hup.1037. Accessed November 22, 2021. Walesiuk, A., Trofimiuk, E., & Braszko, J. “Ginkgo biloba normalizes stress- and corticosterone-induced impairment of recall in rats”. Science Direct: Sciencedirect.Com. Published on https://www.sciencedirect.com/science/article/abs/pii/S1043661805001659?via%3Dihub. Accessed November 22, 2021
Learn more
4 tips to manage everyday stress triggers
Stress triggersEvery one of us has dealt with some level of stress in our lives. Most of the stress that we experience comes from triggers that appear in our everyday lives. Triggers come in many forms, but some of the common ones include: Major life changes Environment Unpredictable events Workplace Social Traumatic events It may be difficult for us to completely avoid some of these events, such as school, work, or personal reasons, therefore it is important that we learn to manage them. So, whether you are experiencing some of these stress triggers because of work, school, family, or other personal reasons - it's important that we try to manage them.Stress management tipsStress doesn't just affect our mental and emotional health, but it can have effects on our physical body as well. Here are some of the ways that you can practice effective stress relief and stress management.Learn how to relax with breathingIf you find yourself feeling overwhelmed, worried, or under a lot of pressure, breathing exercises can help. They're a great way to relax and keep your head clear of the negative thoughts that may be clouding your mind (1). You can practise deep breathing by going to a quiet place where you can focus on your breathing. A simple breathing exercise with a regular rhythm to help you calm down can go something like this (2): Breathe in through your nose and inhale until your lungs are filled. Put your hands on your stomach when you do this, and feel your hands ascend and descend. Inhale slowly and regularly, counting 1 to 5. Exhale slowly, counting 1 to 5. Imagine the stress going away as you do this. Repeat this exercise until you feel calm. Exercise the stress awayThere's a reason why it's common to hear that exercise is a great method for stress relief. Exercise is known to make our bodies produce endorphins, the chemical that helps relieve stress and pain naturally. Now, this doesn't mean that you need to do excessive amounts of exercise to produce endorphins. Doing something as simple as aerobics, jogging, yoga, or Tai Chi can help you with endorphin production (3).Avoid unhealthy habitsOver the years, many of us have learned how to deal with stress in many different ways. Some of the most common ways people have learned to “destress” is by consuming alcohol and using tobacco/nicotine products. However excessive consumption of alcohol may lead to more stress as it can cause health issues (3). Using tobacco/nicotine products may appear to be a temporary stress reliever for many, but it's important to remember that these products can cause some serious health issues with breathing and blood flow down the road (3).Support stress management with supplementationA healthy and well-rounded diet can ensure that your body receives important nutrients to help it function. Supplementing your diet with the right minerals and vitamins can be helpful in cases where you are unable to meet your recommended daily intake.Here are the essential vitamins and minerals that you can consider as part of your daily supplementation plan:AshwagandhaAshwagandha is a herb that supports a healthy stress response in the body. It has been shown to safely and effectively improve a stress response in the body (4).MagnesiumBeing stressed increases the body's need for magnesium (5). Magnesium is needed by the body for hundreds of biochemical processes. The hormones that are released in response to stress can also lead to a decrease in magnesium in the body.B complexB vitamins help maintain a healthy nervous system which in return assists with stress management and mood (6).CalciumCalcium helps to initiate muscle contraction - specifically the regulation of heart muscle contractions (7). Stronger heart muscles enable us to exercise and work out more effectively, allowing us to better engage in this stress-busting activity.Vitamin B12Just like calcium, vitamin B12 can help with healthy stress release via exercise. This is because Vitamin B12 helps produce energy for the body that it needs when performing any kind of physical activity such as exercise. Like other B vitamins, vitamin B12 helps transform the food you eat into energy (8).Ginkgo BrahmiGinkgo and Brahmi enhance the body's adaptation to stress and helps relieve symptoms of stress (9). Gingko helps reduce stress and mild anxiety, and Brahmi shows to help with the normalisation of stress induced changes in regions of the brain (9).Facing stress will always be a part of our lives, but just because it's always there, it doesn't mean that we can't take the right measures to manage it. By practicing some of the healthy stress management tips given; and supplementing your healthy diet with the minerals and vitamins needed to fight stress - you can find yourself in a better position to handle stress. To get started on creating your own daily vitamin packs for stress, you can count on Vitable Australia's vitamin subscription service to help you out with just that! Find out more about other areas that the above supplements can help you with:Ashwagandha | Magnesium | B Complex | Calcium plus | Vitamin B12 | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Mayo Clinic. “Stress Management”. Mayo Clinic. Published (n.d) on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-management/art-20044151. Accessed November 22, 2021. Health Direct. “Relaxation techniques for stress relief”. Health Direct. Published (n.d) on https://www.healthdirect.gov.au/relaxation-techniques-for-stress-relief. Accessed November 22, 2021. Cleveland Clinic. “Stress: 10 Ways to Ease Stress”. Cleveland Clinic. Published (n.d.) on https://my.clevelandclinic.org/health/articles/8133-stress-10-ways-to-ease-stress. Accessed November 22, 2021. Vitable. “Ashwagandha”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ashwagandha-plus. Accessed November 22, 2021. Vitable. “Magnesium”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed November 22, 2021. Vitable. “B-Complex”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/b-complex. Accessed November 22, 2021. Vitable. “Calcium Plus”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/calcium-plus. Accessed November 22, 2021. Vitable. “B-12”. Vitable. Published (n.d.). On https://research.get.vitable.com.au/vitamin-b12. Accessed January 6, 2022. Vitable. “Gingko & Brahmi”. Vitable. Published (n.d.) on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed November 22, 2021.
Learn more
Stress management with ginkgo and brahmi
The feeling of stressStress can come at any moment in a person's life. It is typically associated with a negative feeling of anxiety or frustration. In its most basic definition it is simply your reactive mechanism to a challenging or dangerous situation (1). It allows the human mind to decide whether to “fight or take flight.”Whilst short periods of stress in certain situations can be beneficial in allowing us to react appropriately to threatening situations, prolonged or constant stress may have negative effects on our health. Before going into how ginkgo and brahmi can help you with stress, let's learn more about stress itself.The science of stressTo better understand stress, we first have to get to know cortisol, a steroid hormone. Cortisol and stress are closely related. When stressed, a hormonal reaction tells your brain to adapt to a situation through a fight or flight mechanism. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands, located at the top of your kidneys, to release a surge of hormones, including adrenaline and cortisol (2).Also known as the primary stress hormone, cortisol helps control the body's use of fats, proteins, and carbohydrates; suppresses inflammation; regulates blood pressure; increases blood sugar; and can also decrease bone formation. It also controls the sleep/wake cycle, giving you a boost of energy to better handle a stressful situation (3).Stress and health problemsA small amount of stress can lead to increased alertness, energy, and productivity. For example, an athlete playing in a sport gets a rush of adrenaline, allowing him or her to perform with higher levels of energy.However, repeated or prolonged exposure to stress can have detrimental effects physically and mentally. Too much cortisol may lead to weight gain (particularly around the abdomen and neck), fatigue, muscle weakness, and easily bruised skin, among other health issues (4).While we may not be able to control all the situations we face, there are some lifestyle changes we can make to counter uncontrollable stressors.4 Tips for dealing with stressHere are some ways to relieve day to day stress:Exercise and healthy habitsRegular physical activity reduces inflammation and the risk of insulin resistance. It also stimulates the release of growth factors—chemicals in the brain that affect the health of neurons, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells (5).Exercise also improves your mood and sleep quality, as well as reducing stress by increasing your endorphins (5). The production of endorphins during a workout is also why you can associate the feeling of good mood that you feel after a quality workout (5). Aside from exercise, lifestyle factors can significantly impact the way you deal with stress. Avoid unhealthy habits that can lead to more complications later on, such as too much caffeine, binge drinking alcohol, or smoking (6).Mental stimulationLike most other muscles in your body, regularly flexing and exercising your brain can help maintain its health (6). Mental stimulation helps form new connections between nerve cells and may even help the brain generate new cells, developing neurological "plasticity" (6). Staying sharp and maintaining strong brain health helps to fight off overbearing stress.Rest and relaxationRelaxation is a crucial tool in fighting work stress. There are several online resources you can find on deep breathing techniques, meditation, among many other relaxation techniques. Of course, regular exercise and a balanced diet have also been well-documented to aid in stress relief, but when it can not be avoided, you can also look to incorporate some natural herbal vitamins into your daily routine.DietCertain nutrients we take in may help us adapt better to stress. These include omega-3 fatty acids found in fish, which support brain function. Vegetables also contain many vitamins that can help your body deal with the harmful molecules produced by your body when under stress. These include vitamins A, E, C, zinc, and copper (7). Supplements like ginkgo and brahmi may also help you better adapt to stress.Ginkgo and brahmi as stress relief supplementsThe traditional brain herbs ginkgo and brahmi have been traditionally used in Chinese and Ayurvedic medicine to support good sleep and enhance brain health (8).Ginkgo and brahmi in supporting brain functionThe ginkgo leaf has been used medicinally for thousands of years and is one of the world's oldest living tree species (9). Also known as the brain herb, ginkgo is a powerful adaptogen that supports brain function, concentration, and memory recall (9).Brahmi is a common herb that is also used in traditional Ayurvedic medicine. It is renowned as a powerful brain tonic. The nerve tonic exerts nootropic activity to enhance cognitive performance (9).Ginkgo and brahmi in relieving stress and mild anxietyTogether, ginkgo and brahmi can support the relief of symptoms of stress and mild anxiety (9). Separate studies have found that ginkgo shows a similar effect to anxiety-relief medication (9). Brahmi, on the other hand, has been found to have mild anxiety reducing effects greater than what is found with a placebo. Brahmi also has adaptogenic effects by normalising the changes in the brain brought about by stress (9).Stress relief supplementsOne way to ensure you incorporate ginkgo and brahmi in your diet is through supplementation. The high dosage of Vitable Australia's combination of 3,000 mg for both herbs in our ginkgo and brahmi blend makes it a powerful formula to enhance the quality of memory and recall in everyday life.Using high quality plant extracts and gentle solvents, the ginkgo and brahmi extraction ensures that the supplement resembles the composition of the natural plant. The high dosage combination of both herbs makes it a powerful formula to support brain function and reduce stress.Enhance your body's adaptation to stress with a natural solution today. Opt for Ginko and Brahmi extract vitamin supplements by Vitable Australia. We offer a vitamin subscription box where you can create the best vitamin packs tailor-made for you. For your convenience, we also have a vitamin delivery service that delivers your package right to your doorstep!Find out more about other supplements that can support stress:Ashwagandha | Magnesium | B complex | Calcium Plus | Vitamin B12 | Ginkgo Brahmi*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Health Direct. Stress. Health Direct. Published September 2019 on https://www.healthdirect.gov.au/stress. Accessed Dec 8, 2021. Mayo Clinic Staff. Chronic stress puts your health at risk. Mayo Clinic. Published July 8, 2021 on https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. Accessed Dec 8, 2021. John Hopkins Medicine. Adrenal Glands. Published on https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands. Accessed Dec 8, 2021. Health Direct. The role of cortisol in the body. Published May 2020 on https://www.healthdirect.gov.au/the-role-of-cortisol-in-the-body. Accessed Dec 8, 2021. Harvard Health Publishing. Regular Exercise Changes the Brain to Improve Memory Thinking Skills. Published April 9, 2014 on https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110. Accessed Dec 8, 2021. Harvard Health Publishing. 12 Ways to Keep Your Brain Young. Published Jan 29, 2020 on https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young. Accessed Dec 8, 2021. Campus Health. "Nutrition and Stress". The University of North Carolina at Chapel Hill. Published n.d. on https://campushealth.unc.edu/health-topic/nutrition-and-stress/. Accessed Dec 19, 2021. Vitable. Gingko and Brahmi. Published on https://www.get.vitable.com.au/products/ginkgo-brahmi. Accessed Dec 8, 2021. Vitable. Ginkgo & Brahmi. Vitable. Published n.d. on https://research.get.vitable.com.au/ginkgo-brahmi. Accessed Dec 19, 2021
Learn more
Stress and hormones: how they influence each other and what you can do to stay balanced
TLDR Stress can influence both physical and emotional wellbeing. Your hormonal system is highly sensitive to stress, and chronic or unaddressed stress may contribute to hormone-related shifts such as low energy, changes in digestion, sleep challenges or mood fluctuations. Supportive habits such as sleep, movement, balanced eating and targeted supplementation may help you maintain resilience. How stress affects the body Stress is a normal part of life, but persistent or overwhelming stress can influence how you feel both physically and mentally. In Australian surveys, many adults report that stress affects their energy, sleep, mood and general wellbeing. Common stress responses include: Muscle tension Digestive discomfort Headaches Low energy Changes in sleep patterns Feeling overwhelmed or flat These experiences are linked to the way stress interacts with your hormonal system. The connection between stress and hormones Your endocrine system produces the hormones that regulate mood, energy, metabolism, sleep, reproductive function and more. This system is designed to adapt quickly when short-term stress arises. For example, hormones like adrenaline help you respond to immediate challenges. The concern arises when stress becomes ongoing and your body has little opportunity to reset. Long-term stress may influence hormone production and the communication pathways your body relies on for balance. Common signs that stress may be affecting hormonal balance include: Changes in digestion Shifts in appetite or metabolism Low mood or reduced motivation Poor sleep quality Lethargy or “wired but tired” feelings Changes in menstrual regularity for women These experiences are usually temporary when stress is well managed. Practical ways to support stress and hormonal balance 1. Identify your stress triggers Understanding what contributes to your stress can help you respond more intentionally. You might notice patterns linked to work, relationships, sensory overload or certain environments. Creating small, predictable “decompression” habits - like a short walk, journalling or speaking with a friend - can help your body come back to baseline. 2. Prioritise rest and sleep Sleep and stress influence each other in both directions. Adults benefit from 7–9 hours of quality sleep to support recovery and hormone regulation. A calming wind-down routine may include: Reducing bright screens before bed Gentle stretching Magnesium supplementation Breathing exercises or meditation 3. Move your body regularly Regular movement helps regulate stress hormones and supports mood, energy and sleep. It doesn’t need to be strenuous - walking, yoga, Pilates or light strength training can all be helpful. 4. Support your body with nourishing foods Balanced meals that include protein, fibre, healthy fats and colourful plants provide the nutrients your body relies on during stressful periods. Nutrients commonly used for stress resilience include: Ashwagandha, traditionally used to support a healthy stress response B vitamins, which support energy and mood pathways Magnesium, known for supporting muscle relaxation and nervous system balance 5. Consider supportive supplements Alongside lifestyle foundations, supplements can help create a simple, consistent stress-support routine. Many people choose: Ashwagandha for stress resilience Magnesium for relaxation and sleep B Complex for energy and mood pathways Ginkgo + Brahmi for cognitive support Vitable offers personalised daily vitamin packs so you can include the nutrients that fit your health goals. The bottom line Stress is often unavoidable, but the way you support your body makes a meaningful difference. By focusing on sleep, movement, nourishing food and targeted nutrients, you can help maintain hormonal balance and overall wellbeing. To build a tailored routine, explore your personalised Vitable vitamin pack. Take the quiz. Last updated November 2025
Learn more
