The STRESS Factor - Part 3 of 3
Natural Approaches to Managing Stress and Supporting Women's Health
Movement and the Benefits of Exercise on Stress
Finding time for self-care amidst the demands of daily life can be challenging. Movement and exercise are crucial for maintaining both physical and mental well-being, particularly in reducing stress. While these terms are often used interchangeably, they have distinct purposes and offer unique benefits.
Exercise vs. Movement
Movement refers to any physical activity that involves bodily motion, such as walking, gardening, or dancing. It's about staying active in ways that nourish both the body and mind through everyday activities.
Exercise, on the other hand, is more structured and intentional. It involves planned physical activities with specific goals, such as improving cardiovascular health, building strength, or enhancing flexibility. While movement is broad and general, exercise is targeted, with a focus on achieving particular fitness outcomes.
However, it’s essential to find the right balance. While exercise is beneficial, too much intensity without proper recovery can add stress rather than relieve it. This was my experience when I was an avid CrossFitter. For women, particularly those dealing with chronic stress, light to moderate exercise is often the most effective. This allows you to enjoy the benefits of movement without overwhelming your system.
Benefits of Movement
Releases endorphins, the body's natural "feel-good" hormones
Reduces brain fog by increasing blood flow to the brain
Improves mood and mental clarity
Enhances focus, concentration, and overall mental acuity, aiding in task efficiency
Provides a sense of rejuvenation and vitality
Serves as an effective tool for daily stress management and reduction
Benefits of Exercise
Lowers cortisol levels, the body's primary stress hormone
Boosts neurotransmitters like serotonin and dopamine, promoting happiness and relaxation
Fosters a sense of accomplishment
Provides a healthy outlet for releasing pent-up energy, tension, and stress
Channels excess adrenaline and cortisol into productive activity
Reduces feelings of restlessness, agitation, and overwhelm.
When choosing between movement and exercise, consider activities that you genuinely enjoy and that resonate with your motivations. Whether your goal is fitness, strength, health, social connection, or simple enjoyment, aligning your activities with your preferences fosters a sustainable relationship with physical activity, making it more likely that you'll maintain these habits long-term.
Great resources or apps for exercise
DownDog App, offering guided sessions for yoga, Pilates, and even HIIT tailored to your experience level.
Yoga with Adrienne ; Nike Run Club for Couch to 5K ; Swimming Apps
2. Nutrition: Nourishing Your Body to Combat Stress
Stress and eating are closely linked through the body's reward system. When stressed, the body releases cortisol, which can increase cravings for high-calorie, comfort foods. This is because both stress and these foods activate the brain's reward pathways, making eating a way to temporarily reduce stress. Over time, chronic stress and repeated consumption of these "rewarding" foods can disrupt the body's natural balance, leading to overeating and weight gain, especially around the belly.
Emphasise Whole Foods and Nutrient-Rich Choices: Centre your diet around whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, nuts, and seeds. These foods are rich in essential nutrients that not only support overall health but also help regulate stress hormones. Include mood-boosting nutrients by incorporating foods high in omega-3 fatty acids (found in fatty fish, flaxseeds, chia seeds), magnesium (present in leafy greens, nuts, seeds, whole grains), and vitamin B6 (available in chicken, turkey, bananas, chickpeas).
Stabilise Blood Sugar and Limit Refined Carbs: Maintain steady blood sugar levels by eating regular meals and snacks that combine complex carbohydrates, protein, and healthy fats. This helps prevent energy crashes and mood swings associated with blood sugar fluctuations. Simultaneously, reduce the intake of high-sugar and refined carbohydrate foods like sugary snacks, sodas, pastries, and processed foods, as they can spike blood sugar and contribute to inflammation, potentially worsening stress.
Hydrate and Monitor Caffeine and Alcohol Intake: Stay hydrated by drinking plenty of filtered water throughout the day to avoid dehydration, which can increase stress and fatigue. While small amounts of caffeine and alcohol might be tolerable for some, excessive consumption can disrupt sleep patterns and heighten anxiety. Be mindful of your intake and observe how these substances affect your well-being.
Support Gut Health and Incorporate Adaptogenic Herbs: The gut-brain axis plays a crucial role in mental health, so prioritise gut health by consuming probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi, along with fibre-rich foods such as fruits, vegetables, and whole grains. Additionally, consider adding adaptogenic herbs like ashwagandha, rhodiola, and holy basil to your diet through teas, supplements, or culinary uses, but consult with a healthcare professional to tailor the approach to your needs.
Practice Mindful Eating: Cultivate mindfulness during meals by slowing down, savouring each bite, chewing slowly, and focusing on the sensory experience of eating. This practice not only reduces stress but also encourages healthier eating habits.
Seek Professional Guidance: If you're struggling with chronic stress or have specific dietary concerns, consider consulting with a registered healthcare professional. They can provide personalised recommendations and support to help you manage stress through nutrition.
3. Creating Habits for Stress Management
Sleep: The Foundation of Recovery
Sleep is critical for managing stress and maintaining overall health. High levels of cortisol, often driven by chronic stress, can disrupt your sleep-wake cycle, making it harder to fall asleep or stay asleep. Poor sleep then further increases stress, creating a vicious cycle. For women experiencing hormonal changes, such as during peri-menopause or menopause, maintaining good sleep hygiene is particularly crucial.
Meditation and Mindfulness
Meditation is a powerful tool for calming both the body and mind, helping you return to a parasympathetic nervous system state, often referred to as "rest and digest." By regulating your nervous system through daily meditation, you can experience a range of science-backed benefits, including:
Stress Reduction
Anxiety and Depression Management
Mood Regulation
Strengthening of the Immune System
Sleep Improvement
Memory Enhancement
Lowering of Blood Pressure
Vagal Toning
The vagus nerve connects the brain, heart, and gut, playing a key role in calming the body and managing stress. Stimulating this nerve, known as vagal toning, can slow heart rate and breathing, helping you relax. Simple practices to improve vagal tone include:
Laughter: Laughing activates the diaphragm, stimulating the vagus nerve, reducing anxiety, and boosting mood. Watch comedies or spend time with funny friends to add more laughter to your day. Laughter IS the best medicine.
Singing, Humming, Gargling: These activities vibrate the vocal cords, which are linked to the vagus nerve, promoting relaxation. Even a quick hum or gargle can help tone the vagus nerve.
Somatics
When your nervous system is dysregulated, it’s easy to become stuck in your head. Somatic practices can help bring you back into your body, allowing you to notice stress and tension before they escalate. Here are a few somatic tools that may help:
Physical Touch: Skin-to-skin contact through hugging, cuddling, holding hands, or getting a massage can ease stress and promote relaxation by triggering the release of oxytocin, the “love hormone.” Physical touch can also aid in co-regulation, where connecting with someone in a calm state helps shift you to a more regulated state.
Emotional Freedom Technique (EFT): Also known as “tapping,” this somatic therapy technique involves tapping on specific points on the body to help release physical and emotional tension.
Great resources or apps to support creating habits
Insight Timer App - is ideal for those looking to build a daily meditation habit, improve sleep, and reduce anxiety. It offers a wide range of features to help you maintain a consistent meditation practice and cultivate a positive mindset.
Emotional Freedom Technique (EFT) - It's a simple meditation technique where you tap on these points on your head and face and chest. You get an opportunity to actually recognize and feel your “negative” emotions so they can get out of you.
4. Connecting with Nature
In our increasingly digital and indoor-focused lives, it’s easy to lose touch with the natural world. However, spending time in nature (forest bathing) and engaging in practices like grounding (also known as earthing) can be incredibly restorative, especially when it comes to managing stress.
Ways to embrace nature
Plan Regular Walks: Whether in the early morning, midday, or evening, schedule regular walks in parks, forests, or conservation areas. Even a walk around the block counts if natural spaces aren’t nearby.
Engage in Outdoor Recreation: biking, hiking, camping, gardening, and fishing combines nature with physical activity, making it both purposeful and enjoyable. Socialise in natural settings, such as arranging walking trail meetups with friends. Even enjoying your lunch outdoors helps.
Kick off your shoes: Grounding, also known as earthing, involves making direct contact with the Earth—by walking barefoot on grass, sand, or soil, or by sitting or lying down on the ground. This simple practice connects you with the Earth’s electrical charge, which can help to calm your nervous system, promoting a sense of balance and well-being.
Great resources for grounding tools
Sleep Earthed ; Groundology - Sleep earthing has been shown to alleviate stress, anxiety, and other ailments. I personally love the Sleep Earthed bed linen, and earthing mat.
Conclusion
We’ve now explored how stress impacts your body and how it can manifest in various aspects of your health. In this final part of the series, we’ve discussed natural approaches to managing stress. These strategies offer practical ways to support your body and mind, helping you to better cope with stress and enhance your overall well-being.
Remember, managing stress is not a one-time effort but a continuous practice. Incorporating these natural approaches into your routine can make a significant difference in how you handle daily stressors.
Stay tuned for more resources and upcoming events, including my autumn workshop, "The Stress Factor," where we will dive deeper into personal strategies for managing stress effectively.
Make sure to download the free guide to regulating your nervous system HERE.
Taking care of yourself is not just an option—it’s a necessity. Embrace these practices and invest in your health, because you deserve to feel your best.
References and Wider Reading
Adam, T.C. and Epel, E.S., 2007. Stress, eating and the reward system. Physiology & behaviour, 91(4), pp.449-458.
Ma, X., Yue, Z.Q., Gong, Z.Q., Zhang, H., Duan, N.Y., Shi, Y.T., Wei, G.X. and Li, Y.F., 2017. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 8, p.234806.
Menigoz, W., Latz, T.T., Ely, R.A., Kamei, C., Melvin, G. and Sinatra, D., 2020. Integrative and lifestyle medicine strategies should include Earthing (grounding): Review of research evidence and clinical observations. Explore, 16(3), pp.152-160.
Get help with stress - NHS (www.nhs.uk)
Yoto, A., Motoki, M., Murao, S. and Yokogoshi, H., 2012. Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses. Journal of physiological anthropology, 31, pp.1-9.
