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It is important to do our best to manage or minimize stress in order to protect our health.
The good news is that there are many lifestyle modifications that can help you manage stress better. However, if you are feeling overwhelmed, depressed or struggling to cope, you can get help by seeing your GP.
What lifestyle changes can help combat stress?
1. Choose whole, natural foods and make sure you eat at least five servings of non-starchy vegetables per day
These foods help provide the nutrients you need to support your adrenal glands, such as vitamin C, B vitamins, and magnesium.
2. Start the day with a balanced breakfast
Avoid sugary cereals, pastries and excess caffeine. Instead, focus on protein from foods such as eggs, dairy, nuts and seeds, combined with complex carbohydrates, such as those found in whole grains.
A rich and varied diet is recommended to combat stress.
3. Prioritize Protein
In cases of chronic stress, the body has an increased need for protein. Additionally, more protein in a meal helps slow the release of sugar, which has the effect of stabilizing blood sugar levels. In the UK, the Dietary Reference Intake (RDA) is 0.75 grams/kg body weight. This is the minimum amount, calculated based on an average sedentary adult.
Choose lean meat, chicken, fish, eggs, beans, lentils, nuts and seeds at every meal. Learn about the best sources of protein and find the right balance of protein and carbohydrates.
4. Don't be a captain
Make sure you eat regularly, having healthy snacks if necessary. Small, regular meals will help maintain your energy levels and mood, while decreasing fatigue and irritability.
5. Cut out highly refined carbohydrates
These include foods such as white bread, pasta, chocolate, biscuits, sweets or foods with added sugars.
Hidden sugars can also be found in cereals, canned goods, and processed or packaged foods. Replace processed foods with unrefined foods like whole grain bread, brown rice, oats and rye.
Note that excess alcohol can also disrupt blood sugar levels.
6. Beware of caffeine
Stimulants such as tea and coffee can provide a temporary energy boost, but excessive consumption can reduce energy levels and deplete nutrients in the long term.
Try to drink at least 1 to 1.5 liters of filtered water throughout the day and replace caffeinated drinks with herbal or fruit teas.
Photo credit, JASMIN MERDAN VIA GETTY IMAGES
Stress negatively impacts health.
7. Emotional eating
For us, food is much more than just food. It is also linked to our emotions and our social relationships. When we're stressed, many of us turn to food, binge, and make less wise choices.
Let's remember that during a stressful experience, the body diverts blood from our digestive system, which can leave us feeling bloated and uncomfortable.
What other practices can help me manage stress?
The good news is that there are many activities that can help improve stress:
- Good quality sleep – few people function well on less than seven to eight hours of sleep per night.
- Get outside – the benefits of fresh air and contact with nature are endless.
- Regular, gentle physical activity – it helps relieve stress and reduce negative emotions such as worry or anxiety.
- However, for people whose adrenal hormones are severely depleted, intensive cardiovascular exercise is likely to further deplete adrenal reserves – so identify the type of exercise that is right for you.
- Regular relaxation – reading, taking a bath, getting a massage or listening to music are all great ways to promote relaxation.
- Meditation is a great way to calm your mind. In addition, it is free and, once you have practiced it, you can practice it anywhere and anytime.
- Yoga – yoga is not only a great form of exercise, it also incorporates meditation to help slow down and calm the body and mind.
- Counseling can be beneficial for people who are dealing with significant stressors.
If you're feeling stressed and anxious, don't neglect it.
Ask your GP or healthcare professional for advice.
