Gut Health and Stress
This week you have learned how stress affects your gut health. Considering the state of the world for the past two-plus years, it’s no wonder we’re all so stressed. In March 2021, the American Psychological Association (APA) “Stress in America” report found that 62% of Americans coping with pandemic stress resulted in unhealthy weight gain, excessive drinking, and poor mental health. Similarly, October 2021 data from the APA found that younger demographics may be disproportionately affected, with 79% of Gen Z adults and 74% of millennials experiencing behavior changes from stress.
14 Simple Ways to Relieve Stress
- Get more physical activity
If you’re feeling stressed, moving your body in cardio exercise 2 days per week significantly reduces overall perceived stress and feelings of depression. - Follow a healthy diet
Your diet affects every aspect of your health, including your mental health. Not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients that are essential for regulating stress and mood, such as magnesium and B vitamins. - Minimize phone use and screen time
Smartphones, computers, and tablets are an unavoidable part of everyday life for many people but spending too much time in front of screens in general is associated with lower psychological well-being and increased stress levels in both adults and kids. - Consider supplements
Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress. - Practice self-care
Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:
- going for a walk outside
- taking a bath
- lighting candles
- reading a good book
- exercising
- preparing a healthy meal
- stretching before bed
- getting a massage
- practicing a hobby
- using a diffuser
- Reduce your caffeine intake
Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system. Consuming too much may worsen and increase feelings of anxiety and may affect your sleep. - Spend time with friends and family
Friends and family may help you get through stressful times and cope with stress. Having a social support system is important for your overall mental health. - Create boundaries and learn to say no
Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care. - Learn to avoid procrastination
Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating. Procrastination can harm your productivity and leave you scrambling to catch up when then causes stress which negatively affects your health and sleep quality. - Take a yoga class
Yoga has become a popular method of stress relief and exercise among all age groups. While yoga styles differ, most share a common goal — to join your body and mind by increasing body and breath awareness. - Practice mindfulness
Mindfulness describes practices that anchor you to the present moment. Meditating on a consistent basis, even for short periods, may help boost your mood and decrease symptoms of stress and anxiety. - Spend time with those you love
Touch can have a calming effect and help you better cope with stress. When you cuddle with a loved one or snuggle with your pet, your body releases oxytocin — a hormone that’s linked to positive mood. - Spend time in nature
Spending more time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress. - Practice deep breathing
Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode. Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response.