Reducing stress: nutrition and lifestyle
Photo by: Wesley Tingey
Have you ever heard “you need to reduce your stress” or “you are too stressed out”, but never been given tangible tools for stress reduction? If this is your experience, look no further. In our latest blog, “Stress & Weight Loss”, we discuss the connection between these two factors but aim to further outline actionable items for stress reduction as it plays an integral role in health, inflammation, weight, and chronic disease.
Nutrition
Planning ahead for what you are going to eat during the day and how to supply your body with nutrients can improve stress levels
Prepare full meals or snacks
Prepare meal components as well:
a sheet pan of roasted vegetables
quinoa at the beginning of the week that can easily be
paired with different protein sources like chicken or salmon at dinner times.
Nutrient timing throughout the day
Small frequent meals every 3-5 hours help our bodies to be nourished and fueled for whatever the day may bring
Anti-inflammatory nutrition helps to reduce oxidative stress in the cells of the body.
Adding: fruits, vegetables, nuts and seeds, beans and lentils, whole grains, and lean proteins like chicken breast, eggs, and salmon
Subtracting: fried and processed foods, high-fat meats, bakery items, and alcohol
For more information on inflammation and weight and anti-inflammatory recipes, check out our anti-inflammatory recipes blog!
Overall, decreasing inflammation and stress may promote weight loss for those struggling with additional weight. Inflammation can be lessened by adding anti-inflammatory foods, which often are lower in calories than foods that may stimulate the inflammatory process.
Lifestyle
Supporting sleep by initiating a wind down routine each night can lead to more restful sleep and better initiation of the circadian rhythm. When stress is high, cortisol levels may be chronically high, which can make it difficult to initiate the phases of restful sleep including REM sleep. When the circadian rhythm is off, this can lead to the adrenal glands becoming overtaxed and overworked, leading to unregulated levels of cortisol. A wind-down routine helps the body to go back to its childhood ways and know what to expect when sleep should be initiated. Just like a child, adults can benefit from reading a book, taking a bath, and putting electronics away for 1 hour before bedtime.
Exercise and joyful movement are some of the best ways to improve the body’s stress response. Whether it is taking a walk after dinner or engaging in a pilates class, allowing the body to be mindful of where it is in space benefits stress levels and promotes physical fitness. Exercise reduces stress and leads to improvements in mood and decreases the risk for depression and anxiety. There is a catch-22 with intense exercise. Moderate to high-intensity exercise can increase cortisol levels in the bloodstream. Proper recovery is necessary for one’s exercise routine between during and after training sessions. To start, add in low-intensity exercise 3-5 times per week and work up to increasing intensities.
Morning sunlight is another great tool to be used to decrease the stress response. If you haven’t noticed in your own life, our society is go, go, go from the moment we wake up. Taking time in the morning to allow the body to slowly wake, take in some daily Vitamin D, and spend some time reflecting on nature can be beneficial. 15 minutes of morning sunlight by taking a walk around the neighborhood, in nature, or by simply sitting in the sun while sipping your favorite morning tea or coffee assists cortisol’s natural rise and fall throughout the day. In addition, morning sunlight enhances mood and increases blood movement to ignite the circadian rhythm.
Top 10 actions to lower stress:
Choose 1-2 to incorporate into your life this week:
Eat nutritious foods and prioritize protein
Nutrient timing throughout the day. Reduce skipped meal times
Consistent caloric intake > caloric over restriction
Balanced breakfast
Have a bedtime wind-down routine
Go to bed and wake up at the same time each day
Limit exposure to bright light at night. Around 45–60 minutes before sleep
Moderate-intensity movement each week
Limit caffeine intake. Limit around 6 hours before bedtime
Avoid nicotine and alcohol
Interested in learning more about how stress plays a role in your weight loss journey?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: December 4th, 2023.
This blog post was written by Amanda Brainerd MS, RD, LD, CSCC, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
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