Forget Junk Food: STRESS May Be WORSE For Your Gut!
I talk a lot about gut health being more of a lifestyle rather than a diet, mainly because of the negative impact of stress on the body. In fact, stress has been noted to be more damaging on the gut than junk food, making our lifestyle choices and stress management critical components in order to maintain optimal health.
The human body was not designed to handle prolonged periods of stress. Sure, it can handle the stress of a deadline at work or (most) family holiday gatherings, but the chronic everyday stress is the most important.
You see, in the event of a stressful situation (physical or mental), the human body releases adrenaline to survive. For instance, say you are hiking and are immediately chased by a bear. The body intuitively responds and instantly releases hormones to help you run faster, ultimately entering survival mode. Your heart begins to beat faster as your eyes expand, even your blood platelets become sticky so in the event you were attacked you would bleed less. Once you are safe, the body responds by its innate ability to regulate fight-or-flight and rest-and-recovery systems, maintaining homeostasis within the body.
The problem arises when you live in a chronic state of stress, specifically stressors you endure every day. I am talking about the kind of stress endured from working in a demanding environment or even being in a toxic relationship. Since the body does not differentiate between a physical stressor like a bear versus mental stressor like your job, it reacts the same way, causing the body to live in an eternal state of increased inflammation.
Inflammation is a natural response by your immune system to stressors. If it is experienced over prolonged periods of time, the immune system weakens, which can lead to a myriad of health issues. With nearly the entire immune system located in the gut, it makes gut health and stress management a primary concern in working towards optimal health.
Below are a few ideas to incorporate into your routine to help manage stress levels:
- Take Time For Self-Care
Taking at least 15-20 minutes a day just for you to do something you love that brings you peace and joy. It is amazing how quickly we forget about ourselves during times of stress, and with busy schedules it is easy to put ourselves on the back burner. That is why it is important to put it on your calendar and really make time for you!
Also, self-care does not always have to be about taking Epsom salt baths and cooking nourishing foods. It can also mean getting rid of toxic relationships and establishing boundaries. Take time to think about areas in your day that drain your energy, and find ways to either help restore or even eliminate that stress all together.
2. Yoga & Meditation
Meditation is one of the most predominant practices in helping to reduce stress, as it has also been found to help combat anxiety and depression and lower blood pressure. Taking time to step outside the mind and into the body can have tremendous health benefits and an impact on managing stress levels. Yoga also uses breath and movement to help calm the body, which can be very useful in times of stress. Many of the practices used in yoga to help manage the breath are applicable off the yoga mat and can help bring ease and comfort in times of stress.
Check out my article for Co Yoga + Life Magazine on Meditation For A Healthy Gut where I give a few easy at-home meditation techniques, plus a guided audio body scan that helps bring awareness to the entire body, easing stress and tension.
3. Get Outside
There is an incredible connection between the mind and body with nature, and many of us do not nearly spend as much time outside as our bodies truly need. Taking time to walk the dog or even bring your lunch outside can help improve overall wellbeing and decrease stress levels.
4. Journal
Keeping a journal is a great tool to record some of your thoughts and feelings regarding the situation that is bringing you stress. Often times by simply writing things down, it allows us to release negative emotions in a private and safe environment so that we are relieved of any stressors, feeling much more at ease with the current situation.
5. It’s OK to Say No!
Many stressors are a result of too much to do and not enough time. The pressure to engage in activities – whether it be social, work, or family related – seem to add up quickly, leaving little room for self-care. When we fail to meet each commitment, it only adds to our stress levels. Instead, try prioritizing your commitments and getting organized with your schedule and time, realizing that taking care of yourself is a main priority. Often time it encourages us to learn how to set healthy boundaries on what works for us and what no longer is serving.
It is clear that stress has a profound effect on health, and in particular gut health, where nearly our entire immune system resides. That is why it is important to have a balance in life combined with healthy, nourishing foods and time for self-care and stress management.
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