Stress (less)

Stress (less)

Stress is a natural reaction of the body to challenges or threatening situations. It is part of our survival mechanism and has an important evolutionary function. In stressful situations, the so-called “fight-or-flight” mode is activated, which prepares the body to either fight or flee. The body releases stress hormones such as adrenaline and cortisol, which increase the heart rate and blood pressure, heighten your senses and mobilize energy.



There are two main types of stress, one of which you have probably experienced before, namely acute stress. Acute stress is a short-term stress response to sudden challenges, such as an important meeting or an approaching deadline. Acute stress can even be useful to increase your alertness and improve performance.



Chronic stress is the second type of stress that we should all be as wary of as possible. Chronic stress is a prolonged stressful situation that can last for weeks, months or years. Chronic stress is often caused by persistent problems such as work overload, financial worries or relationship problems. This condition is very unhealthy for us in the long term because it has a massive negative impact on our physical and mental wellbeing.

Effects of stress:


  • Physical consequences: Long-term stress can weaken the immune system, lead to sleep disorders, gastrointestinal problems, high blood pressure and cardiovascular disease. There are also links between stress and diseases such as diabetes and obesity.
  • Emotional consequences: Stress can lead to anxiety, depression, irritability and concentration problems. People often feel overwhelmed when they are exposed to stressful situations for long periods of time.
  • Cognitive consequences: Prolonged stress can impair memory and decision-making. People tend to act more impulsively and are less able to think clearly.


If you have ever experienced short or long-term stress, then you know that it is not so easy to escape it. Especially with chronic stress, it can be a big challenge to make a change in your life (be it finding a new job or ending a relationship). Nevertheless, there are techniques that can help in any stressful situation:

  • Relaxation techniques: Breathing exercises, meditation and yoga can help to alleviate the stress response and calm the nervous system.
  • Sport and exercise: Physical activity reduces stress hormones and promotes a sense of wellbeing.
  • Social support: Talking to friends, family or a therapist can help manage stress.
  • Time management: Better organization and prioritization of tasks can help reduce stress.

 

Your diet can also play an important role in coping with stress. Certain nutrients and foods can help lower stress levels, stabilize your mood and support your nervous system. Here are some nutritional approaches that can help reduce stress:



Magnesium-rich foods: magnesium is important for relaxing muscles and the nervous system. A lack of magnesium can lead to nervousness, fatigue and muscle tension. Good sources are: 
nuts and seeds (e.g. almonds, sunflower seeds)
leafy vegetables (e.g. spinach, kale)
wholemeal products
legumes


Omega-3 fatty acids: These fatty acids are known for their anti-inflammatory properties and play a key role in the regulation of cortisol, the stress hormone. They are also important for brain function and can help relieve anxiety. Foods high in omega-3 fatty acids are:
fatty fish (salmon, mackerel, sardines)
linseed
chia seeds
walnuts

 

Antioxidant-rich foods: Chronic stress can cause oxidative damage in the body. Antioxidants help to combat this damage and support the immune system. They are abundant in colorful fruits and vegetables:
Berries (acai, maqui, blueberries)
Green tea (matcha)
Dark chocolate


Avoid stimulants: High consumption of caffeine and sugar can lead to an increase in stress hormone levels. High-sugar foods and caffeinated drinks such as coffee or energy drinks can cause blood sugar levels to fluctuate greatly and increase nervousness and irritability.

 

A balanced diet, rich in nutrients, supports the body in coping with stress and helps improve wellbeing. By ensuring a good intake of omega-3 fatty acids, magnesium and antioxidants, you can strengthen your body and improve its ability to regulate stress.



Remember that everyone is different and therefore stress management methods can have different effects on the body. A good approach is also to consult your GP. You should also discuss the intake and dosage of supplements with your GP in advance in order to find the best way for you to get the support you need.

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