Practical Tips and Nutritional Strategies for Managing Stress

In today’s fast-paced world, we’re all juggling a lot on our plates, which can sometimes feel like too much to handle. But did you know there are simple ways to help manage stress and keep it in check? It’s not just about feeling better mentally, stress can also affect your physical health.

One key step is figuring out what exactly stresses you out and what triggers those feelings. Keeping a stress diary can be helpful, it’s a way to track what’s causing your stress, how it’s making you feel, and what you do to feel better.

On the other hand, there are some habits we might turn to when we’re stressed that can make things worse. Things like smoking, eating too much or too little, drinking too much alcohol, procrastinating, or taking our stress out on others can all add to our stress levels. It’s important to recognize these patterns and try to find healthier ways to cope.

Ways to Better Manage Stress

It can be easy to become overwhelmed and lose sight of the positives when you’re busy. Take a moment to refocus on the good while exploring practical strategies to manage stress and cultivate a healthier, more balanced lifestyle:

Many times, when we have so much going on that we are struggling with, we forget to focus on the positive aspects of our life. Take a moment and remember all the good that surrounds you.

Swap unhealthy stress responses with good habits such as taking a walk, exercising, calling a friend, taking a bubble bath, listening to music, or reading a good book.

Avoid stressful situations, if possible.

Adopt a healthful lifestyle: get enough sleep, eat a balanced diet, participate in regular physical activity, and reduce your intake of caffeine.

Analyze your schedule, responsibilities, and daily tasks; there may be too much on your plate and you will find that you can delegate to others.

Improve your time management skills so you can better manage your time to get more tasks accomplished thereby reducing your stress.

Foods to Eat to Lower Your Stress Level

Several studies suggest that certain foods can positively impact stress by boosting levels of serotonin, the “feel good” calming brain chemical. Other foods reduce the level of cortisol and adrenaline, which are stress hormones that can negatively impact the body in a person suffering from chronic stress. Try to include the following foods in your menus as often as you can:

Complex carbohydrates: All carbohydrates tell the brain to make more serotonin. Complex high-fiber carbs such as whole grain cereals, bread, and pasta are the best type to eat. In addition, these carbs are digested slower and help to stabilize blood sugar levels.

Omega 3 Fatty Acids found in fatty fish such as salmon, mackerel, and sardines, can prevent a surge in the stress hormones. It is suggested to try to eat fatty fish 2-3 times per week.

Vitamin C: Studies have shown vitamin C found in oranges and other fruits and vegetables can help reduce stress levels while boosting the immune system.

Spinach: Think spinach the next time you are feeling stressed. Oftentimes, stress and pressure can deplete the body of magnesium. Magnesium, which is found in spinach, helps to regulate cortisol levels, one of the stress hormones. Eating just one serving of spinach can help restore your magnesium levels.

Pistachio Nuts: A handful of pistachios each day can help reduce blood pressure, which often increases during a stressful time.

Almonds are high in vitamins E and B vitamins and can help to body bounce back during times of stress.

If you’re finding it challenging to manage your stress levels, I recommend checking out my program ‘Stress Less, Eat Less‘.