Got stress? About 55% of Americans experience moderate to high stress on a daily basis. Causes vary but may include work, finances, politics, relationships, major life changes, trauma, experiencing prejudice or discrimination, death of a loved one, and health. The body is designed to react to stress in short, quick bursts; not long-term, daily stressors. Chronic stress causes the stress pathways to constantly be turned on exposing our systems to too much cortisol and other stress hormones. This disruption increases the risk of health problems including anxiety, depression, gastrointestinal problems, headaches, muscle tension and pain, cardiovascular problems, sleep issues, cognitive problems, and weight gain. Identify your stress triggers and learn how to physically and mentally take care of yourself. What are some things you can do to manage stress? Eat healthy and minimize certain foods (see below) Move throughout the day and get regular exercise Learn and practice daily relaxation strategies Laugh Foster healthy relationships & socialize with people that make you feel good Volunteer for something you are passionate about Seek professional counseling to learn coping skills.
|
|
|
Recipe of the Month Stress Busting Lunch Enjoy this quick, easy lunch this spring and throughout the summer to support your overall health, mood, and well-being. Once again, fatty fish is in the spotlight along with legumes, leafy greens, and berries. Read more about mood-regulating foods below. | | |
|
|
Movement/Exercise April 3rd is National Walking Day. Put on your walking shoes, grab a friend, family member, or pet, and go for a walk. Just 20 minutes (although I encourage you to go longer) of walking in nature or urban green spaces lowers stress hormone levels and boosts mood. Natural sunlight provides vitamin D which also helps with energy, mood, and well-being. Try a guided walking meditation. Link below. Be sure to check with your doctor before starting a new exercise program and seek out help from a physical therapist, personal trainer or other exercise specialist as needed. | | |
|
|
Physiological Sigh (Cyclic Breathing) and 5-5-5 Method Quickly reduce anxiety, panic, stress and bring the heart and mind into balance. Physiological/Cyclic Sigh: In a sitting position, inhale slowly through the nose, then take in another short breath through the nose, then exhale through the mouth as a sigh, naturally, don't force it. Do one or more as needed. 5-5-5 Method: In a sitting position, breath through the nose for 5 seconds, exhale for 5 seconds, pause/hold breath for 2 seconds; repeat for 5 minutes. | | |
|
|
Stress & Mood Regulating Foods Key mood-busting nutrients include omega-3 fatty acids, B vitamins, vitamin C, amino acids (proteins), vitamin D, and probiotics. 🐟Fish, especially cold water fatty fish (sardines, mackerel, anchovy, salmon, herring), contain stress-relieving compounds necessary for producing mood-regulating neurotransmitters (dopamine and serotonin). Studies show that eating fish twice per week may protect the brain from damage and improve cognitive function. 🫘Legumes and lentils are good sources of fiber (reduce oxidative stress and inflammation) and nutrients involved in stress response pathways and mood regulation including magnesium, B vitamins, and tryptophan. 🫐Berries are delicious and rich in phytochemicals, vitamins, and minerals involved in stress response, mood regulation, and cognitive function. Eating apples, pears, and citrus fruits are also associated with lower stress levels. 🥦Leafy Greens and Crucifers are also high in magnesium, essential for managing the stress response system and cortisol levels. Phytochemicals as well as vitamin C and carotenoids are key antioxidants. 🫑Bell peppers are loaded with the antioxidant vitamin C which has been shown to boost cognitive function, fight off depression and anxiety, and promote helpful neurotransmitters. 🥜Nuts/seeds, especially chia, hemp, pumpkin, and almonds are excellent sources of magnesium and zinc. Zinc deficiency has been associated with anxiety. 🥛Probiotic/Fermented Foods create a healthy gut microbiota, essential for a healthy brain and mental well-being. 🍫Cocoa/Dark Chocolate may provide short-term improved mood and reduction in anxiety. Cocoa appears to increase cerebral blood flow; and, the compound, PEA (phenethylamine) triggers the release of endorphins and mood-enhancing neurochemicals in the brain. |
|
|
Reach out for a private consult here. Please share this newsletter with your friends and family. Be well and thrive, |
|
|
References: https://www.frontiersin.org/news/2019/04/09/20-minute-nature-pill-relieves-stress/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981243/ https://hr.nih.gov/working-nih/civil/national-stress-awareness-month https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9363314/ https://journals.sagepub.com/doi/10.1177/1178646920964825 https://www.frontiersin.org/articles/10.3389/fnut.2022.837066/full https://www.tandfonline.com/doi/full/10.1080/10408398.2021.1920570 https://www.statista.com/statistics/1057961/the-most-stressed-out-populations-worldwide/ https://journals.sagepub.com/doi/10.1177/1559827620973936 https://www.frontiersin.org/articles/10.3389/fnut.2022.837066/full https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974 https://www.mdpi.com/2674-0311/2/1/8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760676/ This newsletter is for informational and educational purposes only and not intended to diagnose, treat or prevent any disease. If you have any healthcare-related questions regarding your specific health conditions and/or treatment, please contact your physician. You should always seek medical care and medical advice of your physician and/or mental health provider regarding your specific health issues, emotional health, medications, and supplements. |
|
|
2023-2024 Nutrition For You LLC |
|
|
|
|
