Stress is a part of almost everyone’s lives. It is normal to feel stress from time to time, but consistently having higher than usual stress levels can have an impact on your physical and mental health. Stress affects your hormone levels and can cause changes in your body that can increase the risk of developing diseases. Fortunately, functional medicine offers natural and holistic ways to manage stress. In this blog, we will explore the natural approaches to managing stress with functional medicine.
Exercise
Exercise is a natural stress reliever that can boost your mood and reduce anxiety. It releases endorphins, which are the body’s natural mood-boosting chemicals. People who exercise regularly appear to have lower levels of anxiety and depression compared to those who do not. You do not have to engage in intense exercise to reap the benefits of physical activity. A simple 30-minute walk every day can be enough to reduce stress levels.
Nutrition
Functional medicine practitioners often recommend a nutrient-dense, plant-based diet to help reduce stress. Eating a balanced diet rich in whole foods provides your body with the vitamins and minerals it needs to function optimally. Studies suggest that consuming foods high in omega-3 fatty acids, such as salmon and flaxseed, can help reduce inflammation and stress levels. Staying hydrated is also essential to manage stress, as dehydration can increase cortisol levels, the hormone responsible for stress.
Mind-body techniques
Mindful meditation, yoga, and deep breathing exercises are all mind-body techniques that can help reduce stress. These techniques focus on being present in the moment and calming the mind, reducing the body’s stress response. Practicing mindful meditation for just a few minutes every day can be enough to lower cortisol levels and help you feel more relaxed.
Supplements
Certain supplements, such as magnesium, vitamin D, and adaptogenic herbs, like ashwagandha, can help manage stress levels. Magnesium can help regulate the body’s stress response by balancing cortisol levels and calming the nervous system. Vitamin D deficiency has been linked with increased stress levels, so maintaining optimal vitamin D levels may help reduce stress. Adaptogenic herbs are a natural way to support the body’s stress response and promote relaxation.
Sleep
Many people do not realize that sleep and stress are closely linked. Chronic stress can make it difficult to fall asleep and stay asleep, leading to a vicious cycle of poor sleep and increased stress. Sleep is essential for maintaining physical and mental health and is crucial for reducing stress levels. Aim to get at least seven hours of sleep every night, and establish a regular sleep routine to promote healthy sleep habits.
Functional medicine offers a holistic approach to managing stress that focuses on the root cause rather than the symptoms. By incorporating lifestyle changes such as exercise, nutrition, and mind-body techniques, along with supplements and healthy sleep habits, you can successfully manage stress levels naturally. If you’re feeling overwhelmed by your stress levels, consult a functional medicine practitioner to receive personalized recommendations that address your unique health needs. As always, consult with a healthcare professional before starting any new supplements or making significant dietary changes. Take control of your stress levels today and start living a more balanced and healthy life.