Daily living causes stress which isn’t easy on our adrenal glands- the key players in regulating stress. With busy lives that leave us on high alert all the time, stress can suppress immunity, hurt digestion, and increase both blood sugar and blood pressure. Daily stress makes us more vulnerable to inflammation and disease which we want to avoid!
We may not be able to remove all forms of stress in life, but there are some natural ways to support how our bodies respond to stress!
1. Eat Whole, Nutrient Dense Foods
Focus your diet on real, whole foods. Emphasize foods that have nutrients that support your adrenal glands, such as folate, magnesium, vitamin B6, vitamin C, vitamin D, and zinc. Focus on adding nuts and seeds, avocados, leafy greens, dark chocolate, berries, eggs, and/or oysters to your diet.
2. Deep Breathing
Breathing deeply can move your nervous system from “fight or flight” mode to a relaxed mode. There are many different deep breathing techniques to try. People often prefer one technique over another. It is all about personal preference! For example, box breathing involves inhaling through your nose for 4 counts, hold for 4 counts, exhaling through your mouth for 4 counts, hold your breath for 4 counts. 4-7-8 breathing is when you inhale through your nose for 4 counts, hold for 7 counts and exhale through your mouth for 8 counts. When you find yourself feeling tense in your body and/or your mind, try to breathe deeply and you will notice a shift.
3. Reduce Caffeine
Caffeine intake starts a stress response by increasing the amount of cortisol released in your adrenals. Caffeine + stress can lead to excess cortisol which causes high blood glucose, obesity, and more. Ugh! If you do drink caffeinated coffee, have only one cup and try to have it before 2pm. Switch to non-caffeinated teas such as chamomile, peppermint, green tea or lavender which can help tremendously.
4. Get Sleep
We all feel crappy when we don’t sleep enough. Lack of sleep can increase your cortisol levels. Ironically, high cortisol levels then make it hard to fall asleep so it is a vicious cycle! Dim your lights in the evening to signal your body to wind down. Also, warm showers work to relax the body for bed. Aim for a regular bedtime and wake time with 7-9 hours of sleep per night.
5. Adaptogens
Adaptogens are herbs that help the body adapt to stressors. They are powerful herbs to consider such as, Ashwagandha, Holy Basil (Tulsi), Asian ginseng and/or Maca. Adaptogens come in capsule form, as teas or powders that you can add to your smoothies or soups.
6. Make Time for Self Care
Take an hour in the day to do something that fills you up rather than depletes you. Get a massage, go for a long walk, take a workout class, draw, go for reflexology, read, or simply spend a little extra time sitting outside doing absolutely nothing.
When you find yourself feeling stressed, as we all do, use these ways to find your calm!