If you already feel stressed or are anticipating a season of increased stress, it is a good idea to focus on foods high in the nutrients needed during these times and implement grounding practices that promote relaxation in your stress management strategy.

It is important to understand that chronic stress increases nutrient turnover, meaning you use more of your key nutrients such as B-vitamins and vitamin C. Since the stress hormone cortisol is at the top of the hormone hierarchy, the body prioritizes the production of cortisol over other hormones and neurotransmitters. As a result, important nutrients are used to make cortisol, which can affect your mood and hormone balance.

Important Nutrients for Stress management

• B-vitamins: Involved in several biochemical reactions in the body’s stress response. Found in foods like spirulina, nutritional yeast, eggs, beef, salmon, and leafy greens.
• Protein: Necessary for hormone production. Found in eggs, spirulina, tempeh, fish, beef, and edamame beans.
• Vitamin C: A powerful antioxidant that lowers inflammation triggered by stress. Found in kiwi, broccoli, oranges, strawberries, and sweet bell peppers.
• Omega-3: An anti-inflammatory nutrient with a calming effect on the body. Found in flaxseed, salmon, walnuts, mackerel, avocado oil, and spirulina.

Other nutrients to consider: magnesium, zinc, probiotics, and cruciferous vegetables.

Helpful Botanicals for Stressful Times

• Siberian ginseng, licorice, and schizandra: Supportive to the adrenal glands.
• Chamomile, passion flower, and valerian root: Have calming effects.

Foods to Avoid During Stressful Times

• Caffeinated drinks: Can increase cortisol.
• Sugar, alcohol, artificial sweeteners, MSG, and trans- and hydrogenated fats: Can trigger inflammation and the release of cortisol.
• Refined and simple carbohydrates: Can increase blood sugar and affect cortisol levels.

Lifestyle Changes to Implement During Stressful Times

• Increase hydration.
• Go to bed before 11 pm and maintain a regular sleep schedule.
• Walk in nature.
• Take two 20-minute restorative breaks during your day: meditate or practice deep, intentional breathing.
• Focus on yoga, tai chi, and qigong rather than high-intensity cardiovascular workouts and strenuous weight training.

By incorporating these dietary and lifestyle changes, you can better manage stress and support your overall well-being.

Curious about stress management? — I’d love to support you. Book a free Meet & Greet call today and let’s explore what’s right for you.