Staying Healthy When Dealing With Stress

In times of high stress and uncertainty, it’s easy to let our routines and healthy habits fall to the wayside. But if we let anxiety and stress overwhelm us, our health could suffer. This is the opposite of what your body and mind need! Let’s talk about some easy ways to focus on nutrition and mental health during overwhelming times or a crisis.

 

Healthy Eating

It may be tempting to stock up and binge on non-perishables such as chips, cookies and crackers, but these are mostly void of nutritional value. A consistently nutritious diet (with a few treats here and there) is critical for maintaining bodyweight, avoiding illness, and minimizing stress. Here are some food choices to focus on:

  • Healthy fats: avocados, eggs, nuts for satiety and mood regulation
  • Lean proteins: help to balance and boost serotonin levels
  • Bananas: rich in B vitamins for nervous system function
  • Citrus fruits: shown to decrease stress; Vitamin C boosts immunity
  • Dark, leafy greens: regulate cortisol and blood pressure

If you’re spending more time at home with your family, now is a great time to try new foods and recipes. Coming together to create a meal is a perfect way to bond and stay connected.

 

Exercise

If your local gym, fitness center, or group class isn’t accessible, you don’t need to forfeit your physical activity efforts. When you keep with your exercise routine—even if the activity looks different—you’re helping your body and mind. If you don’t have access to your favorite instructors or equipment, try these at home:

  • Take daily walks around your house or neighborhood
  • Use trails for hiking and safe roads for running
  • Strength train using bodyweight or items around the house
  • Take advantage of streaming apps or social media for home workouts

Keeping your body moving lowers stress and risk of illnesses and maintains your bodyweight, all of which are essential to your health. Don’t forget that yard work and other household chores also get your body moving!

 

Mental Health

A healthy diet and exercise are essential, but your mental health is just as important especially in times of unease. If you’re having anxious thoughts and feelings, reacting to stress in a negative way, and are having trouble sleeping, then your mental health may need your attention.

Try some of the following when you’re stressed or anxious:

  • Step outside: fresh air and Vitamin D are good for boosting mood
  • Deep breathing: focused, mindful breathing eases anxiety and stress
  • Meditation: consistent practice can keep your mind calm and centered
  • Stretching: loosens muscles and brings awareness to any tension

There are many ways to address your mental health, some may work for you and some may not. This is okay! Find what works and adopt them into your routine.

Additionally, getting proper sleep is vital to your overall health. When we are asleep, our body is restoring muscles from exercise, digesting the meals we’ve enjoyed, and improving our memory and cognition.

Adapting to a new routine in a time of stress may take some time. Be consistent and patient with yourself. Keeping your body and mind healthy are the best things you can do in a time of uncertainty.

If stress or anxiety is impacting your day-to-day life, reach out to a medical professional right away.

Is Stress Harming Your Health?

Not only is stress a nuisance, it’s harmful to your health. Let’s talk about some common causes and treatments so you can be more present for the important things in your life.

What is Stress?

Stress is a natural response made by our central nervous system. Our brain tells our adrenal glands to supply our body with cortisol and sends us into “fight or flight” mode. This response once helped humans evolve and escape danger, but these days it’s causing an epidemic of chronic stress.

 

Did you know? A reported 77% of people experience stress symptoms every day.

 

Is Stress That Bad?

Short answer: yes. Some stress is good say, when you’re taking an exam or public speaking. But chronic stress, stress that is persistent, can exacerbate any present health conditions and potentially cause new ones such as:

  • Breathing conditions like asthma
  • Increase risk of developing type 2 diabetes
  • Upset the digestive system
  • Tighten muscles, particularly shoulders and back causing pain

 

If you don’t treat your stress symptoms, it will begin to harm your health. Constant stress can lead to heart disease, high blood pressure, diabetes, and mental or emotional conditions such as anxiety and depression.

 

What causes stress?

There are different causes to stress: routine stress (work, family, relationships, money) sudden changes (loss of job, having to move, divorce, illness) and traumatic events (natural disasters, war/PTSD, serious accidents).

Everyone’s relationship to stress is different. What is stressful for you may not be to someone else. Trust your feelings and if you’re feeling stressed, seek help.

 

How can I treat stress?

As there are many causes to stress and potential outcomes if untreated, there are many ways it can be treated:

  • Recognize your triggers
  • Take time to truly relax
  • Get active and stay active
  • Eat a nutritious diet consistently
  • Talk with friends or professionals
  • Yoga, meditation, and breathing techniques will lower your heart rate

 

Stress is different for everyone and everyone manages differently. If you need help navigating your life through stress, reach out to your DFD primary care provider to discuss a treatment plan.