Reduce Stress – physical, emotional and nutritional

“Just as tension makes it possible for the violin string to make music, stress makes the functions of living possible. Press the string change the note and let the music come forth…. (But) place too much stress on the violin string and it snaps.” (1)

We need stress but in today’s world it’s more likely we’ve got too much. What you perceive stress to be might not be exactly right. Stress is anything that requires a change in your body. It can be physical, emotional or a combination of the two.


Physical Stress

Physical stress can be exercise or activity, so if you are feeling run down you need to rest a bit. If you are training hard on top of working long hours in high pressure environment, sleeping poorly and eating badly you will almost certainly be pushing toward thyroid imbalance and adrenal fatigue. Have a rest. 

Try to train gently and/or have more rest days until you are back in balance. Aim to rest more, work less and generally spend less energy. Sleep is a high priority even if you are having trouble with it.

Physical stress can also come in the form of the foods we eat. If your food is low in nutrients and high in energy, allergens and sugars it costs your body more valuable resources to deal with it. The term I like is ANTI-NUTRITION.

Think of this; a chocolate bar with minimal vitamins and minerals, some good fats, some bad and lots of sugar uses nutrients to digest. It also causes an insulin spike when it hits your bloodstream, putting stress on your pancreas. Overall it has been a drain on your resources and given nothing back in the way of valuable nutrients; just a large portion of sugar plus some hormonal imbalance leading to FAT.

Reduce your nutritional stress by eating natural wholefoods, low GI, high protein/good fats, low sugar. There are a million reasons why.


Emotional Stress

Hard to quantify and hard to control. But try you must. There will be some obvious major stresses in your life, but they’re probably hard to impossible to remove! So try and minimise your exposure to them be that leaving work earlier, avoiding rush hour or trying to keep the peace in your relationships.

It can be helpful to write your thoughts out. Making a plan for how you are going to deal with your challenges over the next 3 years, 6 months and 1 month may give you a reassuring feeling of control. Another great habit to get into is writing a ‘Grateful Log’. Write down 5 things that you are grateful for today. They could be as big as “I love my partner” to “Tonight’s casserole was gorgeous”. It helps you focus on the positive aspects of life and remember they are bigger than the negative.




The three main nutrients you need to make and use Thyroid Hormones are Iodine, Tyrosine and Selenium. 

Iodine comes most readily from seafood; sea salt, shellfish, seaweed and large fish such as salmon or tuna. It’s also present in onions, asparagus and dairy. But we only need 150 micrograms a day (1 tablespoon of iodized salt) so most people are alright.

Tyrosine is an amino acid (building block of protein) contained in chcken, fish, almonds, pumpkin/sesame seeds, avocados, bananas, dairy, legumes and eggs.

Selenium is a mineral found in brazil nuts, kidney, meat and fish.

Other nutrients needed include; Vit E, Vit B2, B6, C, Niacin, Zinc and Calcium.


You should also be aware of foods that hinder your thyroid gland and should be eaten in small quantities. Cruciferous vegetables such as brocolli, cabbage, cauliflower (particularly raw); turnips, radishes, carrots; peanuts; watercress; soybeans and soy products; peaches and strawberries can all affect thyroid function in large quantities.

L-Carnitine taken in high doses can suppress thyroid function.




It is often very hard to consume the optimum amount of nutrients in our diets, people often say a balanced diet contains everything you need but in truth they are not considering the optimum levels possible. There are some supplements that can help you restore balance and rebuild after long term exhaustion:

On a simple level Magnesium, Fish oils for Omega-3’s and B-complex vitamins are a good cover all.

‘Adaptogenic’ herbs can help buffer the molecules of stress and protect the nervous system without disturbing normal function (2) making recovery easier and more complete. These include:

  • Asian Ginseng
  • Cordyceps mushrooms
  • Rhodiola
  • Licorice

For more information on supplements for thyroid balance, stress and fat loss please contact us we are happy to help.


Good luck with your rebalancing efforts. In time you could find your energy and vitality restored, along with your body fat, memory, immune system, skin and emotions. That sounds like a worthwhile goal.

James Hardy



  1. (3) Thyroid Balance: Traditional and alternative methods for treating thyroid disorders; Rothfield, G.S., & Romaine, D.S. (2003)
  2. (4) Poliquin, C.; Biosignature Modulation Manual; 2010
James Hardy