Solutions to Combat Stress!
Stress plays an important role in our health and survival, but chronic stress without recovery has negative impacts on our health and well-being and can lead us to chronic inflammation and drive disease. Unfortunately, many of us are dealing with chronic stress due to daily stressors that trigger our “fight or flight” response (our sympathetic nervous system response). To lessen this response, one must combat it with a counter approach. It always seems like we are on the back end of stress trying to combat it, but we can actively prevent, or at least minimize stress, through our lifestyle choices.
How can you counter chronic stress and the stress response?
Countering chronic stress is done by triggering the opposite response – the relaxation response. The relaxation response, also known as the “rest and digest” response, is meant to deal with and interrupt the “fight or flight” response. This response is controlled by the parasympathetic nervous system.
What happens during the relaxation response?
During the relaxation response, the other part of our nervous system (the parasympathetic nervous system) is engaged/triggered. There are several things that may occur during this time, such as:
Slowing down your breathing rate
Relaxation of your muscles
Reduction in blood pressure
It may help calm/quiet your mind and bring a sense of stillness/peace
Physiological changes occur nonetheless, even if you may not actually feel much different or notice any changes.
What are some techniques to incorporate during the day to help elicit the relaxation response? (This list is not exhaustive)
The first thing to start with, is to begin your day with YOU time – this will help set your pace for the day and get your mind prepared and set for action. Other techniques/ideas that may help elicit the relaxation response include:
Abdominal breathing
4-7-8 breathing (inhale for 4, hold for 7, exhale for 8)
Various breathwork practices
Try nose breathing – in AND out
Focusing on a soothing word (like stillness, calm, peace, breathe)
Visualization of tranquil scenes
Or place a picture of a tranquil scene near you; or a room in your house that is tranquil
Make sure that you have a spot that isn’t a normal spot – it’s one that you go to for relaxation (even if it’s just a specific chair in your place)
Repetitive prayer (great for morning, noon, and night)
Yoga
Tai Chi
Qi Gong
Taking a brisk walk after feeling stressed
Exercising in a way that helps relieve tension for you (running, biking, Pilates, kickboxing, etc.)
Meditation
Start slow and increase your time
Try body scan meditations
Be in the NOW!
Mindfulness – use your senses to bring yourself back to the present
What do you see?
What do you hear?
What can you taste?
What can you smell?
What do you feel?
Use all these senses without judgment, just notice them
Journaling
Reading
Expressing gratitude
Reaching out to your social network for support – confidants, friends, acquaintances, co-workers, relatives, spouses, and companions
Make sure to have a good laugh – it’s a great form of stress relief!
Increases endorphins
Enhances intake of oxygen-rich air
Stimulates your heart, lungs, and muscles
Can help decrease your heart rate and blood pressure
Play with animals!
Get outside!
Use essential oils
Diffuse
Roller balls
Make sure to get enough high-quality sleep!
Have a bedtime routine for great sleep hygiene!
Journal, read, meditate, pray, yoga, shower, etc.
Go to bed and wake up at the same time each day
Limit exposure to bright light at night (45-60 minutes before sleep, reduce exposure to bright and/or blue light)
Perform acts of kindness
Do something that is SPECIAL to YOU – light a candle, be intentional
The biggest takeaway is to find something that works for YOU! You KNOW YOU! These are just some ideas. Not everyone will find the same technique relaxing so it’s important to spend some time trying different things to see what sticks with you and brings the most relaxation. What might work one day for one situation may not work another day or for another situation, so mix it up! It also helps bring variety in so that your typical techniques don’t lose value to them.
Are there foods/nutrients that can help combat chronic stress?
Yes! There are many foods that can help support calming the body and reducing cortisol levels. Foods that are rich in antioxidants (think of all those various colorful fruits and vegetables, as well as nuts and seeds) also help support the body by reducing damage that can occur from oxidative stress in the body. Antioxidants are also helpful in reducing inflammation. Here is a list of various foods, nutrients, and dietary suggestions. Please note that this list is not exhaustive.
Dark chocolate
Can help reduce cortisol levels
Contains a high number of flavonoids (shown to buffer stress reactivity in the adrenal glands)
Look for 75% or more dark cocoa
Avoiding OVER-indulging – everything in moderation, including dark chocolate
Consume foods to support a healthy gut – may help reduce stress, anxiety, and improve overall health
Avoid/minimize any processed foods, added sugars, refined grains
Avoid/limit caffeine and alcohol
Include probiotics and prebiotics
Kimchi (fermented vegetable dish usually made with napa cabbage and daikon radish)
Packed with beneficial bacteria (probiotics)
High in vitamins, minerals, antioxidants
Artichokes
Concentrated source of fiber and rich in prebiotics (feed the friendly gut bacteria
High in potassium, magnesium, and vitamins C and K
Essential for a healthy stress response
Green tea
Contains L-theanine, a calming compound linked to reduced stress and increased mental alertness
Matcha – type of green tea
Better source of L-theanine and made from green tea leaves grown in shade
Low caffeine content
Chamomile tea
Been used since ancient times as a natural stress reducer
Promotes restful sleep and reduces symptoms of anxiety and depression
Parsley
Packed with antioxidants
Especially rich in carotenoids, flavonoids, and volatile oils
Sunflower seeds
Rich source of vitamin E – powerful antioxidant essential for mental health
High in other stress-reducing nutrients: magnesium, manganese, selenium, zinc, B vitamins, and copper
Chickpeas
Packed with stress-fighting vitamins and minerals: magnesium, potassium, B vitamins, zinc, selenium, manganese, and copper
Rich in L-tryptophan (body needs to produce mood-regulating neurotransmitters)
Tahini – made from sesame seeds, is also a great source of L-tryptophan
Sweet potatoes
Nutrient-rich carb source that may lower levels of cortisol
Packed with vitamin C and potassium – both of which are important for the stress response
Blueberries
High in flavonoid antioxidants that have powerful anti-inflammatory and neuroprotective effects
May also help boost your mood
Organ meats
Heart, liver, and kidneys of animals
Excellent source of B vitamins, especially B12, B6, riboflavin, and folate, which are essential for stress control
B-vitamins are necessary for production of neurotransmitters like dopamine and serotonin (help regulate mood)
Eggs (whole)
Packed with vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response
Rich in choline
Plays an important role in brain health and may protect against stress
Shellfish (mussels, clams, oysters)
High in taurine (amino acid) – needed to produce neurotransmitters like dopamine (essential for regulating stress response)
Loaded with B12, zinc, copper, manganese, and selenium
Glutathione
Antioxidant that is part of the body’s first line of defense against stress
Can easily become depleted in the body
Garlic, arugula, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collard greens, kale, mustard greens, radish, turnip, and watercress are high in sulfur compounds that help increase levels of glutathione
Milk thistle can help boost glutathione levels
N-acetylcysteine (NAC) boosts glutathione (supplement)
Consuming top folate foods will help keep methylation nutrients at optimal levels – this helps the body continue to produce glutathione:
Garbanzo beans, liver, pinto beans, spinach, asparagus, avocado, beets, black eyed peas, broccoli
Consume and maintain adequate vitamin C, vitamin E, and selenium
Whey protein replenishes glutathione – avoid whey protein that is processed or protein isolate
Opt for grass-fed whey or goat whey protein
Vitamin C
Acerola cherries (often sold as a powder), citrus fruits
Involved in the stress response
Higher levels are linked to elevated mood and lower levels of depression and anger
Omega-3 fats
Found in fatty fish like mackerel, herring, salmon, and sardines
Also rich in vitamin D
Plays a critical role in mental health and stress regulation
Essential for brain health and mood
Helps your body handle stress
Magnesium
Stress appears to increase magnesium requirements
Exposure to various types of physical and emotional stress has been found to increase urinary magnesium excretion and decrease intracellular magnesium concentrations
Our soil and plants contain less magnesium than they used to and many of us are deficient in this mineral – then compound it with stress
This mineral may mitigate some of the deleterious effects of stress
Foods high in magnesium:
Nuts & Seeds: almonds (roasted), cashews (roasted), flaxseed (whole), peanuts (dry roasted), pumpkin seeds (hulled, roasted)
Legumes: black beans (boiled), edamame (cooked, prepared), lima beans (cooked)
Fiber-rich whole grains: quinoa (cooked)
Dairy products: milk & yogurt
Greens: spinach (cooked), Swiss chard (cooked)
Dark chocolate: look for 75% or more dark cocoa
One tip to take away and help you start to incorporate relaxation techniques into your day is to take 1 minute to breathe deeply/focus on your breath before eating. This helps relax your body and therefore relax your digestive system so that you can optimally absorb the nutrients you’ll be receiving. It can also help you slow down your eating, chew thoroughly, and reduce stress with digestion. It’s also just a great way to start off your meal!
