Stay Calm, Crave Less: 4 SCIENCE-BACKED Ways to Reduce Stress
THIS THING CALLED… STRESS.
Stress is any change that disrupts the body's natural resting state (homeostasis). When a stress response is triggered, the body switches from maintenance mode to emergency mode. To increase emergency energy demands that are required in eradicating the stressor, the body releases the stress hormone cortisol.
This is all well + good for a short-term response (lasting minutes to hours). For example, cortisol levels may rise during an exam to boost brain function. However, if your stress-load becomes long-standing (i.e., chronic) damaging health issues can arise. Chronically elevated cortisol levels, which are associated with a higher concentration of the hunger hormone ghrelin, can lead to overeating, obesity, and blood sugar imbalance.
Regulating your stress-induced cortisol levels is related to reducing your allostatic load. Allostatic load is a scientific term for your stress burden. It is the accumulated amount of stressors (unhealthy diet, poor sleep, lack of exercise) that are negatively affecting your body's homeostasis over time. While there are many uncontrollable factors that contribute to your allostatic load (environmental toxins, life events), you DO have control over your life style habits. Which brings us to... my 4 science-backed stress solutions to reduce allostatic load.
Elevated cortisol levels cause a hormonal imbalance in food desire between our "I'm full" and "I'm still hungry" signals — and that may lead to overeating, weight gain, and blood sugar imbalance.
4 Solutions to Manage Your Stress
Relax Your Mind With Meditation
Studies show that mindfulness meditations, which typically direct attention to your breath, can help with reducing short-term psychological stress. Apps, such as Calm or Headspace, are not only an accessible and cost-effective way to experience the stress-reducing effects of mediation, but they're also research-backed. According to one study, smart-phone based meditations improved stress levels among college students.
De-Stress Your Exercise
Nature-based walking has many well-established health benefits, including a calming effect on the nervous system and a reduction in stress and anxiety. Because walking involves gentle movement but none of the stress associated with strenuous over-exercise that could lead to a cortisol spike and disrupt homeostasis. Rather, walking keeps you in a balanced thrive state by lowering your stress levels and increasing your overall well-being.
Reduce Perceived Stress With Yoga
A 2020 research review confirmed what traditional Yogic wisdom knew all along: Yoga has a positive impact on stress-reduction for healthy adults. There appears to be a link between perceived stress and yoga practice. The more yoga you practice, the less stress you are likely to perceive. Indeed, yoga is an effective nervous system- nourishing modality.
Adopt Adaptogens
Adaptogens are herbal "smart foods” that actively help the body adapt to stressors and cause responses that restore homeostasis. A 2019 study found that an Ashwagandha root extract had a stress-relieving effect in healthy but stressed adults. The use of adaptogenic herbs, such as reishi, rhodiola and ashwagandha, is also stress-free. They can be easily blended into nut milks, coffee, or smoothies.