• Fixed times: get up and go to bed at around the same time, weekends included.
• Morning daylight: a short walk outside helps your daily rhythm get going.
• Gentle exercise: walking, cycling, yoga or light strength training. In busy periods it doesn't need to be intense.
• Regular meals: with protein, fibre and healthy fats, and without going too long without eating.
• Caffeine in moderation: no more than 400 mg a day (about 4 cups of coffee) and preferably not after 2 pm.
• A daily moment of rest: 10 to 20 minutes of breathing exercises, meditation, journaling or a walk in nature.

Sleep is the foundation. How to build a fixed evening routine is explained in Sleep and stress: how to break the cycle.

Nutrition and magnesium

A varied diet remains the starting point. Magnesium is a mineral worth paying attention to: it is found in nuts, seeds, pulses, wholegrain products and green vegetables. It is officially established that magnesium contributes to normal functioning of the nervous system, normal psychological function and the reduction of tiredness and fatigue.

Want to make it easy? Plantforce Vegan Ionic Magnesium provides 250 mg of magnesium per teaspoon (67% of the reference intake). You stir it into a glass of water, in Passion Fruit and Natural flavours. With the value pack of 3 tubs you have more than six months' supply, at a lower price than buying separately.

And adaptogens?

Plants such as ashwagandha, rhodiola, maca and reishi have a long history of use in various herbal traditions. No health claims have been approved for these plants in the EU. Read more about their background in Long-term stress and recovery.

Cortisol is an essential hormone with its own daily rhythm. Only when busy periods last long and recovery gets too little room does that rhythm get disrupted. Recovery starts with the basics: sleep, exercise, regular meals and fixed moments of rest. A food supplement can be an addition, but does not replace those basics.

Want to start with a fixed moment for yourself? Try Plantforce Vegan Magnesium or choose the value pack of 3 tubs.

Disclaimer: This article is for information only and does not replace medical advice. A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle. If you take medication, are pregnant or breastfeeding, consult your doctor or pharmacist. Do not exceed the recommended daily amount. Keep out of reach of young children.