Nutrition + lifestyle hacks to help manage stress (because we all need it right now)
If you’re anything like me (and probably the vast majority of the US population right now) you’ve been more stressed than normal for approximately 7 months. Covid19, social isolation, new or different working environments, worries about the future of our country… it all adds up.
Unfortunately, when we are stressed, we jump from a parasympathetic state (rest and digest) to a sympathetic state (fight or flight). When your body is in a sympathetic state you physically cannot rest and digest properly - this means that even if you are eating super healthfully and getting as much sleep as you can, you are still not able to fully digest that healthy food or get the much needed restoration your body needs while you’re sleeping.
So, let’s talk about how we can get you back into that parasympathetic state and what nutrition tweaks and lifestyle changes you can make to get there!
Before thinking about food and nutrition, think about getting your body to relax to reduce stress hormones (adrenaline and cortisol). If you activate your vagus nerve you can do this more quickly! Consider alternate nostril breathing, grounding practices, yoga & meditation, and focusing on getting the best sleep you can!
You might want to punch me for this, but cut back on your caffeine consumption, especially after 10am, and especially if you are a woman (hormones matter)! Even a small amount of caffeine can increase cortisol. If you aren’t ready to cut it out entirely, try switching to high quality matcha which is metabolized over a longer period of time (consistent energy) and doesn’t cause spikes which makes you feel like you might need another “hit” of caffeine not too long after your first cup of coffee. You can also try replacing your coffee with MUD/WTR which is like a morning hot chocolate with adaptogenic mushrooms (Reishi and cordyceps) that naturally calm you while also providing energy!
Make sure you are eating ENOUGH. Despite what you hear and see all over with mainstream media and social media, a LOT of women are not eating enough, especially those that workout consistently and eat what they would consider a healthy diet. Calculate your BMR to see how many calories you need to eat per day to *exist*. Not eating enough will cause stress on your body and leads to increased anxiety.
Cook as much of your own food as you possibly can. Home cooked food is usually worlds more nutritious and will 9 times out of 10 be better for you. Plus, you will have more healthy options available so you don’t run out of time and have to grab a muffin in the Starbucks drive-thru on your way to work. Focus on adding more whole, nutrient-dense foods like colorful vegetables, bone broth, and high-quality meats rather than removing all the “bad foods.”
Eat your vitamins! B vitamins, vitamin C, magnesium, and omega3 fatty acids help to lower cortisol (stress hormone), improve sleep, pump up your immune system, and reduce inflammation.
B vitamins are water soluble so they don’t store well in your body! Whole grains (oatmeal is a great option), high-quality meat, eggs, and dark leafy veggies will provide these.
Vitamin C helps lower your cortisol and is a major contributor to a healthy immune system. Did you know that bell peppers have much more vitamin C than citrus fruits?
Magnesium reduces cortisol as well as relaxes you and helps with sore muscles! Dark chocolate is a lovely source and so are nuts and seeds and oily fish, like sardines or salmon. I also like to use magnesium lotion on my legs before bed to help me fall and stay asleep!
Omega3 fatty acids help prevent spikes of cortisol and help reduce inflammation in your body. They also give you quite the brain boost! Cold water fatty fish are the best way to get your omega3s but you can also supplement with fish oil!
It’s a stressful time, and I hope some of these will help you support your body (and mind) to deal! Next time you feel the strong pull to pour a glass of wine or grab a pint of ice cream, grab a cup of lavender chamomile tea and try a few of these instead. Your body and mind will thank you!