City life is vibrant, fast-paced and full of opportunities, but it also brings unique challenges. The urban environment exposes us to various stressors that can take a toll on both mental and physical health. Chronic stress, if left unmanaged, can lead to anxiety, sleep problems and long-term health problems.
This article highlights the causes of urban stress, its effects on the body, and the best scientifically proven nutrients that can promote relaxation and reduce stress.

What stress factors do city dwellers face?

City life is stressful by nature. The most common stressors include:

• Noise pollution: Traffic, construction sites and crowded public spaces lead to sensory overload.
• Overcrowding: High population density can create a lack of personal space, which increases discomfort and stress.
• Fast pace of life: Deadlines, long working hours and constant availability increase the mental strain.
• Lack of nature: Limited green spaces reduce the opportunity for recreation and relaxation.
• Economic pressure: High living costs can lead to financial worries.

These stressors activate the body’s stress response system and, if not managed, can lead to chronic stress (1).

How does stress work in the body?

When stressed, the body activates the hypothalamic-pituitary-adrenal (HPA) axis. This system releases stress hormones such as cortisol and adrenaline to prepare the body for a "fight or flight" response. While this response is beneficial in short periods, chronic activation can lead to the following problems:

• Increased anxiety: Due to the permanent activation of the amygdala, the fear center of the brain.
• Sleep disorders: High cortisol levels impair the production of melatonin, the sleep-regulating hormone.
• Weakening of the immune system: Chronic stress suppresses immune function and makes the body more susceptible to disease.

Managing stress requires calming the HPA axis and supporting neurotransmitters such as gamma-aminobutyric acid (GABA), which reduces neuronal excitability and promotes relaxation (2, 3).

Nutrients that help you relax and reduce stress

Certain nutrients and herbal extracts can help the body manage stress and regain balance. Below is a summary of the most effective compounds for reducing stress and promoting relaxation.

Valerian is known for its sedative properties. It works by interacting with GABA receptors in the brain, promoting inhibitory neurotransmission and reducing excitability. This effect improves sleep and relieves anxiety symptoms. A systematic review showed that valerian improves subjective sleep quality without the risk of dependence associated with pharmaceutical sedatives (4, 5).

Ashwagandha is considered an adaptogen, meaning it helps the body adapt to stress by regulating the HPA axis. Regular use has been shown to lower cortisol levels and improve markers of anxiety and fatigue. In a double-blind study, participants taking ashwagandha reported a 44% reduction in perceived stress levels compared to the placebo group (6).

Glycine supports the nervous system by promoting neuronal inhibition. It improves sleep quality, which is often disrupted by urban stressors. Glycine also helps lower body temperature, which facilitates restful sleep. Studies suggest that glycine can increase cognitive performance when sleep is deprived (7).

Lavender is not just a pleasant scent. Its active compounds linalool and linalyl acetate affect the serotonin system, stabilizing mood and reducing anxiety. A clinical study of people suffering from generalized anxiety disorder showed that lavender oil significantly reduced anxiety symptoms compared to a placebo (8, 9).

Passionflower increases GABA activity and reduces central nervous system overactivity. In a study comparing passionflower extract to a commonly prescribed anxiety medication, participants experienced comparable anxiety reductions with fewer side effects—indicating its potential as a natural alternative (10).

L-theanine promotes relaxation while maintaining mental clarity. It increases alpha brain wave activity, which is associated with a state of calm concentration. In addition, L-theanine regulates serotonin and dopamine levels, improves mood, and reduces the physical effects of stress. A study on L-theanine intake showed significant reductions in heart rate and subjective stress markers in acute stress situations (11).

GABA is the brain's main inhibitory neurotransmitter and helps neutralize the excitatory effects of stress. GABA supplements improve relaxation and reduce acute stress markers such as increased heart rate and cortisol levels. One study showed that GABA has a calming effect within one hour - proof of its fast action (12).

The science behind these nutrients

Each of these nutrients and extracts supports the body’s natural stress response in a unique way:

• Regulation of the HPA axis: Ashwagandha and glycine help to balance cortisol levels and stabilize the stress response.
• Increasing GABA activity: Valerian, passionflower and GABA directly promote inhibitory neurotransmission.
• Promote neurotransmitter balance: L-theanine and lavender extract modulate serotonin and dopamine levels for mood regulation.

By specifically addressing different aspects of the stress response, these nutrients work synergistically to promote relaxation and resilience.

Conclusion: Flourishing in the city with natural support

City life may be demanding, but incorporating these stress-reducing nutrients into your daily routine can help you maintain balance and well-being. From ashwagandha to L-theanine, these natural helpers are backed by science to calm the mind and body, improve sleep, and counteract the stresses of city life.

Remember to consult a doctor before taking any new supplements, especially if you have any health problems or are taking medications. With the right approach, you can enjoy the benefits of city life without suffering from its pressures.

Sources

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