5 Ways To Lower Stress NATURALLY
STRESS.. could it possibly be the one thing that has silently been destroying your health..?
Stress greatly impacts not only your health, but also the health of your endocrine system (AKA your hormones ladies!). Stress is by far one of the main root causes of hormonal imbalances, conditions, symptoms, and even infertility.
When I am talking about building whole body health, I often recommend thinking about our bodies in three different “sub’” systems. You can learn more about these three systems, how they relate to hormones, and the affect of STRESS here.
But let’s keep it simple for today..
When you are under stress, your body goes into fight or flight mode and begins to produce cortisol (your stress hormone). Now, it's important to note that stress goes deeper than just those day to day stressors we often think of (the things like work deadlines, family issues, busy schedules, etc.). Stress can also stem from imbalances taking place internally in your body (nutrient deficiencies, blood sugar swings, digestive issues, hormone levels, poor detox pathways, etc.) No matter what is causing your body to feel stressed, when it feels threatened it’s going to respond by sending out cortisol.
In these moments, your body is only worried about surviving the stressful situation taking place.. & because of this, things such as digestion and proper hormone production get put on hold.
Of course, this is great if we are ACTUALLY in danger. But.. more often than not, these stressful events your body responds to are not life or death situations.
As these external stressors (work, family, life, etc.) and internal stressors(digestion, blood sugar, nutrition imbalances, etc.) continue to pile up, your body continues to increase it’s production of cortisol.
Your body's stress response isn't meant to be in ‘on mode' all the time like this. When your are chronically stressed and producing cortisol, a cascade of negative effects begin to take place.. insulin resistance becomes increased, ovulation gets delayed, progesterone production is lowered, HPA axis dysfunction begins to take place, and so much more.
(Hello fatigue, anxiety, insomnia, low libido, brain fog, mood swings, irregular cycles, PMS, bloating, indigestion, and all those other nasty, no fun symptoms you have been feeling on the daily!)
So I hate to break it to you, BUT.. this means you can take all the birth control, hormonal therapy, supplements, or medications that you want but until you address the STRESS your body is under (both internally AND externally), you most likely aren't going to feel any different!
Here are 5 easy, natural ways you can begin lowering your stress and supporting your body daily:
1.Prioritize sleep
Sleep is number one for stress reduction. Getting into regular sleep routines will help your cortisol levels balance out and support your body in daily repair. Ideally, you will aim for AT LEAST 7 hours of sleep per night. If sleep is a struggle for you, try implementing a wind down routine, practice deep breathing, reduce evening screen time, sleep in cool temperatures, and be sure your blood sugar is balanced before going to bed.
2.Eat consistent, nutrient dense meals
Eating consistent, and balanced, meals throughout the day is going to be a game changer when you are under stress. This will help you to keep your blood sugar balanced and in turn regulate your cortisol levels. It's also important to be taking in nutrient dense foods that contain protein, fiber, healthy fats, and micronutrients. When your body is stressed, it can become depleted of specific nutrients very quickly so replenishing with real, whole foods is a must.
3.Practice daily mindfulness/ meditation
Daily mindfulness will allow your brain to enter a state of calm/ relaxation. Try a short guided meditation, daily breathwork breaks/ deep breathing, or journaling. Connecting back to yourself in a mindful way will help support and relax your nervous system. You can check out a 2 minute breathwork practice here.
4.Explore joyful movement
Incorporating movement is another way to lower stress levels. The key here is to find movement that works for YOUR body and feels ENJOYABLE. It is important to pay attention to how you feel after exercise to discover what's right for you. As great as exercise is for your health, it can actually become a stressor on your body and increase your production of cortisol even more if you aren't exercising in ways that are balanced for your body. Often when under high amounts of stress and imbalances, I recommended starting with enjoyable, mindful movement such as walking, yoga, dancing, Pilates, etc. Here are a few yoga poses to support stress.
5.Play, laugh, connect
Making time for play, connecting with the people around you, and getting in a good belly laugh will all help to lower stress and support your body's balance of cortisol. In fact doing these things actually suppresses stress hormones and promotes those happy, calm endorphins instead. If you are under high amounts of stress, it might be time to meet up with your girls for some much needed connection (IE. GIRL TIME)
Bottom line.. stress does more damage to your body than chocolate cake ever will (Seriously, check out why here), and managing your stress is extremely important if you are looking to balance out your health in any way.
Remember, you can't "out diet" chronic stress. But you also can't "self-care" your way out of nutrient deficiencies. Take care of your WHOLE body.