Stress. This a word that nearly everybody can relate to nowadays as we have all felt this at some point…and many of us are looking to reduce stress where possible.

But, what is stress? 

Essentially it is any demand on the body to adjust. It’s a completely normal physiological and psychological adaptation to triggers, challenges, threats, or barriers. 

Further, it can be physical, emotional, or psychological.  AND, it can even be environmental or biological.

Physical stress can include having an illness or disease, working a physical job, like a construction worker, or working shift work, where your body clock constantly must try and readjust.

From an emotional perspective, you may be dealing with grief over losing a loved one, a marriage, or even a child moving out of the home.

Psychological stress may come in the form of fear. Fear of being home alone at night or about your upcoming job interview.

Stress isn’t necessarily a bad thing!

In general, stress isn’t a bad thing because it is part of your survival mechanism. Your body is programmed to protect against threats, like predators and aggressors.

Sure, you may not have to run from a tiger or physically battle another person for your food or land, but that certainly doesn’t mean that your life is stress-free. It is probably quite the opposite and you are facing multiple demands throughout your day.

You have the power to reduce some stress in your life.

Some stress you have control over, and some of it is out of your hands. Because things can, and will, get thrown at you, you need to be able to handle it as it comes without getting overwhelmed. This is why reducing stress where you can is so important.

So, how can you reduce stress on your body?

Here are 4 ways to reduce stress on your body quickly and easily:

  1. Eat breakfast within 45 minutes of waking. If you don’t, your cortisol levels will increase. Yes, cortisol is your stress hormone, but it is also your body’s natural scavenger. If you don’t get enough fuel in the morning within this timeframe, then cortisol will scavenge your bones for the nutrients it isn’t receiving from food.
  2. Eat something every 3.5 – 4 hours. If your blood sugar drops too low, the body perceives this as a stressor and will increase cortisol in response. To negate this, eat something with protein and/or fat every few hours. 
  3. Deep belly breathing. Taking slow, deep breaths, where your belly expands and contracts, not your chest, tells your brain that you are relaxed. This means you are no longer in fight or flight mode, but instead, rest and digest. Research indicates that the 4-7-8 method is effective. Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale through the mouth for 8 seconds. Repeat up to 4 times. I recommend doing this before meals and snacks to assist with digestion and before bed to assist with sleep.
  4. Keep exercise intensity low to moderate. Yes, exercise is great, but it can also be a stressor on the body depending on frequency, intensity, and duration. The higher intensity of your workout, the more likely you are to increase cortisol levels. So instead of doing that 45-minute HIIT class, go and lift some heavy weights for 20 – 30 minutes.

Written By:  Jen Knutson, MA, MS

Need Help?

Need someone to help you process the change, or get some helpful tools to help you cope?  Reach out to us today and we’ll get you matched with the professional that fits you best.

Book an appointment with Traditional Naturopath & Nutritionist, Jen Knutson, to learn what foods reduce stress on the body, how to reduce stress in other areas of your life, and easy strategies to implement to get you feeling happy and healthy.

Check out this Beginner’s Guide to Healthy Eating:  https://happyandhealthywithjen.com/blog/31100/beginners-guide-to-healthy-eating