5 ways to relieve stress caused by the pandemic 0:48
(CNN) -
People have been living in a storm of stress during the pandemic and the ongoing political upheaval, which has had a negative impact on our well-being.
A little stress is good and essential for survival, but severe or prolonged stress can increase the risk of stress-related illnesses, such as cardiovascular conditions, diabetes, depression, Alzheimer's disease, cancer, and others.
Chronic stress is believed to contribute to excess inflammation throughout the body that plays a critical role in the onset and progression of stress-related illness, along with elevated levels of the hormone cortisol.
"Some concerns with consistently high cortisol levels include elevated blood glucose levels, weight gain, increased appetite, gastrointestinal problems, hypertension, and suppression of the immune system," explained Felicia Porrazza, a registered dietitian from Philadelphia who helps Stressed people find natural ways to improve their general well-being.
Stress during pregnancy can affect the baby's brain in the womb, studies show
Playing an instrument can help you reduce stress.
Dr. Caroline Messer, an endocrinologist living in New York City, always talks to her patients about managing stress.
"It is incredibly important to your sense of well-being," he said.
"Often when patients come in with hair loss, fatigue and insomnia, they assume there is direct hormonal support, but these symptoms may actually be mediated by stress with a secondary increase in cortisol levels," Messer said.
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Here's how to start making healthy changes in your life to lower your stress levels.
Try meditating
The practice of meditation leads to a decrease in physiological markers of stress in a variety of populations, according to a 2017 systematic review and a meta-analysis of 45 studies.
Specifically, meditation can help lower cortisol levels, blood pressure, and heart rate.
A consistent meditation practice also helps us respond better to stressful situations, according to Ellie Burrows Gluck, a Vedic meditation teacher and co-founder and CEO of MNDFL, a meditation studio in New York City that also offers live streaming, on home practice with meditation experts on MNDFL TV.
To meditate, simply give your full attention to your breathing, inhaling and exhaling through your nose.
When your mind starts to wander, breathe again without judgment.
If you want some support in practicing meditation, a guided meditation app can help you get started.
Martha McKittrick, a registered dietitian living in New York City who provides nutritional counseling and wellness training to many stressed clients, likes Headspace, Calm, Insight Timer, and Buddhify.
Find a hobby you enjoy
Enroll your kids in a cooking project.
That may mean playing an instrument, painting, cooking, or playing with your children.
"I think anything that takes you away from everyday worries is helpful in reducing stress levels," Messer said.
“The key is to focus on what you are doing to block out the rest of what is happening.
I play the classical piano and I love to bake with my children… and (when I participate in these activities), forget about the pandemic and work stressors.
Schedule daily breaks to move or exercise
Participating in regular physical activity is a great way to help manage stress and strengthen your immune system, too.
Aerobic exercise, which increases the heart rate and the body's use of oxygen, increases levels of endorphins, which act directly on the brain's opiate receptors to reduce pain and increase pleasure, Messer explained.
Exercise also reduces the levels of the body's stress hormones, specifically adrenaline and cortisol, explained MaryAnn Browning, founder and CEO of Brownings Fitness in an earlier interview with CNN.
Messer advises patients to do aerobic exercise for 30 minutes, three times a week.
"Aerobic exercise enables the muscle and liver to remove glucose from the bloodstream, increases metabolism, and can improve sleep patterns."
Try riding an exercise bike or just going for a brisk ride.
"As long as you try," Messer said.
And if you don't want to go out, you can walk in circles in your apartment while talking to people, according to Browning, who added that she can take up to 23,000 steps in a day by walking and talking at the same time.
Increase your intake of foods that reduce stress
Foods like salmon, trout, mackerel, anchovies, sardines, and herring are rich sources of stress-busting omega-3 fatty acids, known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
Foods rich in vitamin C, such as red and green bell peppers, oranges, grapefruit and kiwi, may be helpful in reducing psychological stress and blood pressure, according to a study.
And fermented foods like yogurt, kombucha, kefir, tempeh, and sauerkraut contain beneficial bacteria known as probiotics, which have the ability to lower stress and cortisol levels.
Avoid strict diets
Limiting calories to very low levels has been shown to increase cortisol levels.
"If you're cutting calories too much in an attempt to lose your 'pandemic weight,' you may actually be doing harm to your body," McKittrick said.
Eating enough carbohydrates is also important, as these cause the brain to produce serotonin, a neurotransmitter that has a calming effect on the body, according to McKittrick.
On the other hand, very low-carb diets can increase cortisol levels, he explained.
It is also important to avoid prolonged periods without food.
Doing so can cause your blood sugar to drop, which can cause irritability and make stress worse, according to McKittrick.
Try to eat something every four hours or so.
Do you eat out of hunger or anxiety?
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Cut down on caffeine
High amounts of caffeine can increase cortisol levels and intensify the effects of stress on the body, McKittrick explained.
It is important to pay attention to how your body reacts to caffeine;
You may need to cut back or try a herbal tea instead if you're feeling stressed.
Improve sleep hygiene
Lack of sleep can contribute to higher levels of stress, and stress can also contribute to poor quality of sleep, which ultimately exacerbates stress.
Aiming for seven to nine hours of sleep is key, as it helps lower cortisol and adrenal load.
If you have trouble sleeping that long, taking two naps of no more than 30 minutes each, one in the morning and one in the afternoon, has been shown to help decrease stress and counteract the negative effects of lack of sleep. sleep has on the immune system.
If you find that you need additional support, make an appointment with a sleep psychologist who can help you establish healthy sleep / wake cycles, Messer said.
Do yoga
Research has shown that yoga can help lower cortisol levels and blood pressure.
Participating in a regular yoga practice has helped me reduce my stress levels.
My girls and I love the Yoga with Adriene YouTube channel and have made it part of our bedtime routine!
Yoga can help you sleep better 0:54
Consider getting acupuncture
"I recommend acupuncture to my patients when other routes have failed… and many patients rely on it," Messer said.
Feeling calmer and sleeping better are some of the touted benefits, he explained.
Enjoy the nature
Getting out and spending time in nature can help relieve stress, improve your mood, and increase feelings of happiness and well-being, according to the American Heart Association.
Research has revealed numerous health benefits of being in nature, McKittrick explained.
Being around green spaces in particular has been associated with a reduction in stress and is associated with a reduction in symptoms of anxiety and depression.
Listen to music
Putting on your favorite songs can also reduce stress levels, according to McKittrick.
Upbeat music can be helpful in boosting the mood, while slower music can help calm the mind, relax muscles, and release stress.
Seek support and connection
Being isolated can cause an increase in cortisol levels, Messer explained.
"Human beings are meant to be social, it is through our social connections that we keep our stress levels low," he said.
If you can't be with a friend or loved one in person, a phone call or Zoom meeting can help you stay connected.
Now that you have these tips, let's get started.
Choose a stress-busting strategy to start this week and then add another the following week.
Put reminders on your calendar so you have your own personalized weekly plan to combat stress.
Building on these behaviors will increase your confidence and allow you to continue creating a lifestyle with lower levels of stress and better health and well-being.
That's a silver lining while surviving a stress storm, right?
- Lisa Drayer is a nutritionist, author and contributor to CNN's Health and Nutrition.
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