Stress, Hormones, and Gut Health: The Mindful Approach to Balance and Well-being.
The stress response is an inherent mechanism that connects our environment to our physical well-being. It's often termed the "fight or flight" reaction, wherein stress hormones like cortisol and adrenaline are released to aid in coping with immediate physical threats.
Yet, the majority of our stressors are mundane occurrences—such as running behind schedule, navigating conflicts, or meeting deadlines. This response is subjective, shaped by our perception of available resources to manage these stressors effectively.
Physical indicators that stress may be impacting you include:
Mental fog
Weakened immune function
Digestive disturbances
Gastric discomfort
Non-exercise related muscle tension
Headaches
Aggravation of existing health issues
Dampened mood
Decreased appetite
Fluctuations in hormone levels
Managing stress requires a comprehensive approach. Dietary choices are crucial as stress often alters appetite towards sugary or fatty foods. Prolonged stress increases the body's demand for essential nutrients, requiring support for depleted resources and addressing resulting imbalances.
Nutritional strategies to support the nervous system include:
Incorporating anti-inflammatory foods
Opting for nutrient-dense options
Practicing mindful eating
Prioritising whole, colourful fruits and vegetables
Consuming sources of omega-3 fatty acids
Ensuring adequate intake of high-quality proteins to sustain energy levels and neurotransmitter production
Adopting healthy habits to support your nervous system:
Cultivating mindfulness and presence
Expressing gratitude regularly
Simplifying daily routines to minimise rushing
Avoiding overcommitment
Scheduling regular self-care activities to foster connection with oneself
Allowing for periods of rest and relaxation
Engaging in focused breathing exercises for at least 10 minutes each day
Spending more time outdoors and less time in front of screens
Incorporating daily activities that bring joy and contentment, such as spending quality time with loved ones, experiencing the beauty of nature, or enjoying simple pleasures like a warm cup of tea or a nourishing meal.
