The Stress-Busting Diet and Lifestyle

The holidays are upon us, and for many people, so is the stress. While some things are out of one’s control, diet and lifestyle can go miles to de-stress your body.

Cortisol is a hormone produced by your body when you’re under stress; it can often lead to unfavorable side effects such as abnormally elevated blood sugar levels, lowered immunity, and increased cravings for sugar and fat--with the extra penalty of added weight, particularly in the belly area.

Here are some things you might wish to do to help lower cortisol levels and combat stress in general:

Diet Choices

• Get adequate protein throughout the day (by means of lean protein sources such as chicken and fish, as well as nuts, tofu, and beans). This helps to de-stress your body.
• Conversely, guard against skimping on protein or going many hours without eating anything. These can cause your body to release more cortisol.
• Help lower inflammation and cortisol levels by including omega-3 fats in your diet. This means eating such foods as walnuts, flaxseeds (ground up), and fresh cold-water fish such as salmon and tuna.
•  Consider eating gluten-free grains such as quinoa, buckwheat, amaranth, and millet, particularly if you might be gluten-sensitive. The high-gluten grains typically found in pastas and breads can lead to inflammation of the gastrointestinal tract, with subsequent chronic release of cortisol.
•  Eat low-glycemic-index foods, believed to result in a slower release of glucose into the bloodstream. These foods can help the gastrointestinal tract to release less cortisol. Low-glycemic-index foods include beans, apples, pears, and carrots, and may be included in a healthy, balanced diet to help lower physiological stress to your body.
• Avoid foods with high glycemic loads, which are made with refined flours and sugars and include pastas, breads, and pastries. These also may exacerbate cortisol release and subsequent inflammation.
• Eat foods rich in vitamin C by including more fresh fruits and vegetables. Vitamin C helps your body deal with stress--as do foods high in B vitamins--and may help lower cortisol levels.

Lifestyle Choices

• Consider meditation or deep breathing. Both these activities are proven ways to lower stress in your body. Even if you’re having a really busy day, take a few moments to ensure that you’re breathing deeply, or else find at least 5 minutes a day to meditate. Simple yoga poses have also been found to diminish stress, and some of them can be done discreetly at the office.
• Book a massage. Massage has been found to drop both stress and cortisol levels almost immediately. A quick foot rub or scalp massage--even one that's self-administered--can be a good option, especially if you’re on a tight budget.
• Find time for a relaxing bath. Adding  a half-cup of baking soda and a half-cup of Epsom salts to bath water is believed to help remove toxins from the body and might help you to de-stress. Lighting a candle and adding a few drops of lavender oil to the water can also add to your soothing mini-oasis in the midst of a stressful period (such as the holidays).
• Physical activity is a must, not only for everyday health, but to help beat the holiday blues and stressors. As you probably know, exercise releases endorphins, the body’s “feel-good" chemicals. Ideally, find and engage in doing the things you enjoy, even if it’s only 10 minutes of brisk walking, to help beat stress hormones.
• Remember to get enough sleep. At least 7 hours of uninterrupted sleep is vital to keeping high cortisol levels at bay.

To a healthy and stress-free holiday and New Year's season, dear readers!