Expert Shares Tips to Manage Stress

Photo credit: nensuria/iStock/Getty Images Plus (Photo credit: nensuria/iStock/Getty Images Plus)

Bernadette Judge, RN, a health advisor at Nupeutics Health, shares some tips and recipes to manage stress and keep it from taking a toll on your physical health and emotional well-being.

Tips to manage stress:

  • Give yourself permission to feel your feelings, time to process them, and a safe space to release the negative emotions. You can do this through meditation, journaling, dance, exercise, or creative projects.
  • Make mindfulness and meditation daily practices.
  • Prioritize your self-care routine by feeding your body well, caring for your spiritual needs, and getting plenty of rest.
  • Natural Supplements. Reduce stress where you can by following a good routine, setting healthy boundaries for yourself, and getting extra support from high-quality nutritional supplements.

Mood-boosting nutrition:

  • Leafy Greens: Leafy greens contain folate, a vitamin that helps produce serotonin and dopamine. They also are rich in magnesium which helps to regulate cortisol and blood pressure.
  • Nuts: Nuts like almonds, pistachios, and Brazilian are a great source of magnesium, rich in selenium and amino acids. 
  • Tuna: Stress is a common trigger for depression and anxiety. Vitamin D deficiency has been linked to depression and anxiety. Eating foods high in vitamin d will help ensure you do not lack this essential vitamin.
  • Avocado: Not only are avocados delicious and a great substitute for mayo they are rich in B vitamins. B vitamins help to maintain a healthy nervous system which is important in managing stress.
  • Red Peppers: Red peppers have twice as much vitamin c as oranges. Studies have shown that people who take high doses of vitamin c before engaging in high stress inducing activities have lower blood pressure and are able to combat the spike in cortisol easier.
  • Eggs: Eggs are full of tryptophan, the amino acid needed for serotonin production. A hardboiled egg for a midday snack is a great choice for a boost of energy and a healthy mind.
  • Olive Oil: Studies have shown that two tablespoons of olive oil a day can lower blood pressure and increase serotonin levels in as little as 3 weeks.
  • Tea: Drinking teas like chamomile, ginger helps to soothe the digestive tract and calm those anxious nerves.

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