8 ways to build resilience to stress
Stress is one of the least considered contributors to our health and wellness. This is a terrible shame as it can have incredible influence on both our physical and emotional wellness. Stress is inevitable in life — that, we all know to be true. But by better understanding how to navigate stress, your health and wellness will thrive.
Colorful foods: stress depletes your body’s nutrient stores so it is exceptionally important to equip your body with what it needs, and then some, when you’re navigating a stressful time. Offering your body nutrient-dense foods during times of stress is foundational. Read on to learn even more about the power of color in your daily routine.
Extra love for your gut: prioritize your gut health as the gut-hormone axis is sensitive to the impact of stress. Choosing probiotic rich foods like kimchi, sauerkraut, and kefir, prebiotic fiber like artichokes, asparagus, and onion, gut-nourishing foods like bone broth, and antioxidant dense foods, especially rich in polyphenols, like berries and dark chocolate, are wonderful ways to support whole body wellness through times of stress.
Certain vital nutrition is compromised during times of increased stress. By bolstering your body’s ability to adapt during times of stress, you will navigate this period of time more healthfully.
Integrate:
-B Vitamins: your body’s nutrient stores are affected during times of stress, and B Vitamins are of greatest susceptibility.
-Minerals: minerals like selenium and magnesium are also susceptible to depletion during times of stress. Even further, mineral deficiencies are prevalent in the general population. Deficiencies in minerals can be exceptionally influential on our mood and brain.
-Antioxidants: antioxidants are powerhouses — they help lessen the impact that oxidative stress can have on the body and the brain.
-Omega 3 fatty acids: omega-3 fatty acids help support healthy cortisol levels and lower inflammation that stress can promote
If you need support in identifying foods that are rich in these specific vitamins and nutrients, schedule a free call here to learn more about holistic health coaching!
*Be sure to consult your physician before adding in any new supplements to your routine
4. Parasympathetic activation: the autonomic nervous system is composed of the sympathetic nervous system and parasympathetic nervous system — the SNS, or the ‘flight or fight’ is an essential. primitive part of our survival. Similarly, the PNS, or ‘rest and digest',’ relaxation response, is also an important part of our innate functioning — however, oftentimes under-activated. By leaning into breath work, meditation, and other activities that support parasympathetic activation, you are supporting a healthy stress response. If you need support learning more about parasympathetic activation, let’s chat! This is foundational to well-being.
5. Rest! Rest in both the sense of sleep and exercise are two of the primary ways to support your body during a stressful time; finding time to do light stretching, to walk, or do yoga promote mindfulness and gentle movement. We simply don’t get enough rest — prioritize rest to allow your body adequate recovery.
6. Use herbal or natural medicine: integrating lemon balm, lavender, L-theanine, passionflower, or adaptogens like ashwaghanda can help your body respond better to stress and manage its impact on your health. These have all been shown to promote calm and relaxation within the body. As a Certified Dietary Supplement Professional, I firmly believe in supplementation to help support a well balanced diet and work closely with my clients to develop their regimen — if you’re interested in learning more about supplementation, schedule a call here.
*Be sure to consult your physician before adding in any new supplements to your routine
7. Exercise: high intensity work and resistance training can be helpful in relinquishing excess stress — but don’t overdo it! This can be further stressful on the body and it should always be met with adequate recovery. Finding a healthy balance between lower intensity/active recovery movement and higher intensity/cardiovascular movement is pivotal to optimal wellness.
8. Avoid caffeine, drugs, alcohol; substances, as listed before, can contribute to more stress on the body and counteract the good efforts you’re putting forth to manage the stress effectively. Did you know that those who regularly drink have a lower baseline for stress and anxiety in comparison to those who don’t drink or drink infrequently? Examining your relationship with any of the substances mentioned above may be helpful as you navigate stress. Oftentimes, these are avenues we turn to during stressful periods of time in life — identifying more healthful ways to navigate stress may improve your quality of life.
What are your tried and true stress management supports? If you need support establishing a strong self care, stress management routine, let’s chat.
