Health Epidemic of the 21st Century!
Stress has often been dubbed the “Health Epidemic of the 21st Century”. The hectic pace of modern living is not natural to us because humans are hardwired to experience stress only when there is a major and usually short-lived threat. Therefore, many of us remain in “flight or fight” mode continuously today as our brain does not differentiate between levels of stress such as whether you’ve been in an accident or you’re just running late for a meeting. Even a negative thought can trigger a state of stress!
We cannot always change the stressful situations we experience but we can try to minimise the damage that it causes to our health.
Dietary Tips For Coping With Stress
Do not crash diet or engage in the latest “fad”! This is very stressful on the body. What works for someone else may not suit you and balance is key!
Minimise your sugar intake. The "roller coaster" of a sugar high followed by a sudden plummet causes the "stress hormone" cortisol to be released.
Eat real whole foods which provide nutritional tools (supportive vitamins, minerals and antioxidants) needed to get you through stressful events. Some magnesium rich foods which help promote relaxation are dark leafy greens, nuts, seeds and legumes.
Swap white pasta, white bread, white rice, etc. for wholegrain (brown) types instead.
Eat protein and some healthy fats with each meal. Most people know about protein but healthy fats that are good to include are nuts and seeds, olive oil, coconut and avocado. These help to buffer sugar absorption and avoid those unhelpful spikes.
Stay hydrated. Dehydration has been shown to have an affect on physical and mental well-being including mood changes such as a reduction in both calmness and positive feelings.
Lifestyle Tips That Can Make A Difference
Try to walk in the morning light. Get off the bus a few stops before you need to or drive to work a little early so that you have time to get a short walk in before you start your busy day. This helps you to relax before you begin work and the light also works with your Circadian Rhythm to help your body to produce the hormones required to sleep better later that night. This brings me to the next important tip!
Try to get quality sleep. Aim for seven to eight hours in total. Most people fall short of this and think they’re fine as they're "functioning" but research shows that the average adult needs about seven hours to avoid health issues and impaired immune function. Read more on "How to Avoid "Sleep Stress" and Improve Your Slumber in my blog here.
Spend time relaxing and laughing with family and friends whose company you enjoy. This promotes the release of the neuro stress hormone "oxytocin” (which is also known as the “love hormone”). That might sound like a negative but this hormone compels you to seek support from your tribe which is just what you need when stressed. It's no coincidence that it's also the hormone released on hugging so it might be worth investing in those extra few uncomfortable seconds that can extend a hug long enough to get your boost!
Listen to music. Whatever music you enjoy is good but listening to specific types such as flute and strings, classical or light jazz and the sounds of Nature appears to be particularly relaxing. There are lots of free websites and apps. Try this one for some wonderfully chillaxing sounds of Nature!
Exercise. Engage in whatever form suits you best. Rope friends in to attend a dance class or wall climbing with you if that's your thing or do a solo workout at the gym if you prefer. There is good reason for understanding the protective role that regular exercise has in countering stress.
Step Away From The Electronic Devices! I think we all realise to some extent the harm being caused by our excessive use of electronic gadgets today but it has been highlighted in research that the longer we spend on our devices, the higher the levels of stress and anxiety we experience.
Make Stress Your Friend!
It's worthwhile noting that stress can be a positive experience also by motivating us, increasing productivity and allows us the sense of achievement and the feeling of satisfaction derived from that. Interestingly, the way that we perceive stress is very important for our health. One study showed that individuals who perceived that stress affects their health and reported a large amount of stress had a 43% increased risk of premature death! For a new way of looking at stress, check out this eye-opening TED Talk by Psychologist, Kelly McGonigal where she explains how you can make stress your friend by changing how you think about it!
There are many more ways to help manage stress but working with a certified coach on a personalised plan tailored for your own specific circumstances is the best way to achieve lasting results.
I hope that this blog has been helpful and if you enjoyed it, please tag or share it with your friends! To find out more about my natural approach to healthcare and how lifestyle coaching could work for you, check out my some of my services and testimonials and 'like' my Facebook page.