Ah stress.... whether it is up in your face or lurking in the background, we all have to navigate life's trials and tribulations and find ways to restore balance from time to time. But when the balance is consistently off and the stress in ongoing and chronic, it can have a significant on-going effect to our health - often proving to be the underlying cause of many health issues. Each day we may face different kinds of stress to deal with - emotional stress from work, challenges in parenting, relationships, money worries, and even environmental stressors from pollution, toxic chemicals in the home and the food and drink we consume. Stress will affect each of us in different ways. Drawing your attention to what is happening in your body in those stressful times is key to appreciating their impact on your overall health. So by identifying the stressor, and working to relieve it - some tips on that later! - you'll be helping your body and your mind.
WHAT IS HAPPENING IN THE BODY IN TIMES OF STRESS - THE BASICS
When we are exposed to an immediate threat, a wild animal chasing us for example - an alarm system is set off in a part of the brain called the hypothalamus.
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A combination of nerves and hormones send messages to the adrenal glands (which sit above the kidneys) to release cortisol (our primary stress hormone) and adrenaline.
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Adrenaline increases our heart rate, blood pressure and air supply to the lungs and diverts the focus away from processes such as digestion, which in a time of threat isn't as important as heart or muscle function for example.
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Cortisol stimulates the release of sugar into the blood stream, and suppresses immunity, digestion and reproductive function.
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Once the threat has passed, hormone levels drop, and the heart rate and other systems carry on as normal.
This process is triggering what is known as the sympathetic nervous system (SNS), also known as flight or fight mode, and is useful in a situation such as being chased by the wild animal. However, when the SNS is switched on too much from chronic day to day stress, it doesn't allow the body to rest, digest and repair and switch into the other part of the nervous system - the parasympathetic nervous system (PNS). When our body is in the PNS, it is able to digest food properly, the reproductive system works efficiently, and repair takes place. The body maintains a fine balance between the two systems, however, if we are continually running in the SNS, problems in the body will occur such as: hormonal imbalances, infertility, digestive problems, muscle tension, nausea, weakened immunity, headaches, heart disease, weight gain and more. The mind is affected too, causing sleep problems, anxiety, mood swings, irritability, loss of concentration, feeling tearful and more.
We need cortisol to live, as it keeps us awake, gives us motivation, and in times of acute stress it is valuable. However, when cortisol and adrenaline are too high and elevated for too long, which can be the case if you are suffering from excessive stress and worry, the SNS and PNS balance is disturbed. Often we can not control the amount of stress we are exposed to, however, we can support ourselves with nutrition and lifestyle to try and manage it.
TIPS FOR STRESS MANAGEMENT
Consume a whole-foods, anti-inflammatory diet that supports gut health and balances blood sugar levels
Increase fruit and vegetables - aim for 7-10 portions per day. We need more nutrients than normal when we are stressed as the body's use of nutrients is increased during stressful periods. Eating the rainbow will ensure important nutrients such as Vitamins A, C, B vitamins and minerals are in abundance
Balance blood glucose (sugar) levels - have protein with each meal, reduce refined carbohydrates (white bread/pasta/rice) and opt for wholegrain varieties. Remove refined sugar which will cause a spike in blood glucose levels, and deplete magnesium - a mineral essential for relaxation
Remove caffiene and alcohol if possible - caffiene raises our stress hormone cortisol. Alcohol may appear to help in the short term, however consuming alcohol can lead to blood sugar crashes and therefore cortisol being raised. This can lead to anxiety and low mood
Do not skip meals, and always have breakfast - skipping meals can increase cortisol
Consume essential fats - oily fish (salmon, mackerel, sardines, herring, anchovies), nuts, seeds, olives, and avocado
Eat slowly and chew your food well - this will help to support the body’s digestion. As mentioned previously, in times of stress our body does not focus on digestion as it feels it is under threat, and therefore puts other processes first. However stressed you are, try to eat calmly and slowly, or wait until you feel you have gained some control over your emotions
Therapeutics - there are many therapeutics, such as the use of supplements and herbs which can be incorporated into your daily routine to aid stress reduction and to help you find calm. I will discuss in a separate post but feel free to contact me in the meantime!
LIFESTYLE
Taking a look at your daily routine and switching things up where necessary, can really break down and minimise stress and thus the impact on your body. Sometimes the simplest changes to our day-to-day lives can drastically improve our overall mindset, allowing us to manage stress a lot more successfully.
We all have our own tools for de-stressing, but here are some top tips that work for me:
Exercise regulary - NHS guidelines recommend 30 mintues of moderate to intense exercise 5 times per week. It is important not to over exercise as this increases cortisol, however moderate exercise releases endorphins (chemicals in the brain) that make us feel positive
Meditation / mindfulness - focus on the here and now by using mindfulness techniques. Apps such as HEADSPACE, CALM and INSIGHT TIMER are brilliant, find a local meditation class
Practice yoga
Take a long bath
Breathing techniques - try inhaling in for the count of four, take a pause, and then exhale for the count of six. In times of stress, focusing on our breathing helps to bring us to the present moment and increases oxygen supply to the whole body
Limit social media and internet usage, and take up a new hobby instead
Talk to a therapist or friends - expressing your worries and having someone to help you to manage them can really help. Journaling is very beneficial too, write down your worries, especially before going to bed if you are struggling to sleep, and then deal with them in the morning
Spend time in nature - many studies show that being present outside can measurably reduce stress levels. Go for a long walk and focus on all the beauty that surrounds you, take some deep long breaths and let go of anything in your life that you can not control.
Sit quietly with a cup of tea - lemon balm, camomile and tulsi have calming effects
Cuddle - cuddling release the hormone oxytocin into the bloodstream which helps us to feel calm - my favourite thing is hugging my baby boy!
Watch something that makes you laugh!
Stress, anxiety and mental health are a huge area of interest to me. I'd love to help you if you feel like you would like some personal advise. Please feel free to contact me.
With Love, Rachel x
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