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.
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
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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.
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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
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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
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