Manage stress with these simple tips


Manage stress with these simple tips


It is so much more than a feeling. Stress effects your body, mind, and soul.

  • Physical

    • Health Issues
    • Overexertion
    • Food-like substances
    • Pathogens
    • Nutrient deficiencies
    • Chemicals
    • Environmental factors
  • Psychological/Mental

    • Emotional
    • Bad relationships
      • Spouse, friend, family
    • Negative mindset
    • Situational
      • Fight, work, death

Our bodies are made to handle a little bit of stress but when we experience constant stress each day, our bodies quickly become overwhelmed and our health starts to decline.



Cortisol is a hormone made by your adrenals. It keeps you awake, responsive to your environment and can help motivate you. It also plays a role in your brain and can impact your mood.

Too much cortisol output leads to weight gain, anxiety, sleep issues, hormonal imbalances and fertility issues. Cortisol is our main “stress hormone”.  This means it is the main hormone released when we experience any kind of stress.

Chronic stress leads to chronic cortisol output.

This is why being stressed can be so bad for our overall health. Cortisol can alter or shut down bodily functions. When we have to much cortisol in our body it alters digestion, sleep, reproductive system, immune system, even our growth. When we can’t properly digest our food and sleep we have a harder time dealing with stress and our bodies output more cortisol as a result. This leads to a vicious cycle.

It’s important to listen to our body talk when we are stressed so you can understand HOW stress effects your body. Next time your stressed talk a minute to assess your body talk.

Common body talk symptoms of chronic stress:

  • Fatigue
  • High Blood Pressure
  • Irregular Periods
  • Amenorrhea
  • Hair Loss
  • Insomnia
  • Anxiety
  • IBS
  • Rapid Heartbeat
  • Heart Burn
  • Headaches
  • Constipation
  • Diarrhea
  • Frequent Colds
  • Frequent Infections
  • Tense Muscles
  • Low Libido
  • Hormonal Imbalances
  • Blood Sugar Dysregulation
  • Pre-mature Aging



Fortunately, you can always rely on food to support you in your time of need! When you use food as your medicine it can help combat the effects of stress. Especially if most of your stress is coming from food itself.

Managing stress with food:

  • Herbs
    • Ashwaganda
    • Astragalus
    • Holy Basil
    • Rhodiola
  • Healthy Fats
    • Avocado
    • Extra Virgin Olive Oil
    • Virgin Coconut Oil
    • Wild Caught Salmon
  • Non-Caffeinated Tea
    • Oolong
    • Valerian
    • Chamomile
    • Lemon Balm
  • Vitamin B Rich Foods
    • Dark Leafy Greens
      • Broccoli
      • Kale
      • Swiss Chard
    • Grass-Fed Beef
    • Almonds
    • Avocados
    • Pastured Eggs

Foods to avoid:

  • Caffeine
  • Refined Foods
    • Pasta
    • Bread
    • Crackers
    • Chips
    • Candy
    • Pastries
  • Artificial Preservatives/Additives
  • Foods with Added Sugars
  • Alcohol
  • Trans Fats

Stress reducing techniques:

  • Spend time outdoors
  • Deep breathing exercises
  • Acupuncture
  • Practice mindfulness
  • Exercise
  • Essential oils like lavender and frankincense
  • Prioritize sleep


Putting your knowledge into action

Managing stress levels can seem futile. Especially when stress comes from a job, family, or anything that seems concrete in your life. However, even concrete can be destroyed. It is important to evaluate your stressors, prioritize you, and determine what you need to do for your health.

Look at the causes of stress list (above) and figure out where your stress is coming from. Once you have a clear picture of what your stressors are, you can take action. Use food as your medicine and implement some or all of the stress reducing techniques.

Do this overtime so you don’t feel overwhelmed. Add in one stress reducer each week and keep building upon your positive changes. Even if you feel you can’t completely eliminate your stress you can reduce your stress. You got this!


Happy Eating!

For a free healthy swap handout click here.

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