8 minute read
Fight Stress for Better Health
De-stress your life with these tips
Story by Shannon Serpette
Doctors and researchers frequently talk about the dangers of stress, referring to it as a silent killer. When you’re experiencing high levels of stress, you can feel it, and it can result in many symptoms, such as insomnia, anxiety, headaches, and muscle pain.
Some stress is unavoidable, though, especially if you have a health issue, a high-stress job, or never-ending family drama. Rather than seeking to avoid all stress, it’s in your best interest to develop some ways to cope with it.
EATING FRUITS AND VEGETABLES
Food can make the effects of stress better or worse, according to Peru Hy-Vee dietitian Haleigh Kneebone Augspols. So, it’s important to carefully select what you’ll be eating, particularly when you know you’ll be facing some unavoidable stress. She recommends eating regular, well-balanced, nutritious meals. In addition, Kneebone Augspols said it’s best to eat a variety of fruits and vegetables. The minerals and vitamins in these foods, such as vitamin E, copper, and zinc, can help neutralize damaging molecules that ramp up when you are facing stress, she said. Vitamin C is another helpful nutrient that can help you fight stress by lowering the amount of cortisol in your body, according to Augspols. Instead of stress eating potato chips, the next time you’re feeling edgy, reach for an orange instead.
GET MOVING
Exercise is good for your body and your mind. Some people find that running is a great way to relax, but it doesn’t have to be a strenuous workout to benefit you.
“I would say the one thing I like to do is a long walk out in the country alone. It takes my mind to a better place,” Kathy Reno of Standard said.
If you don’t have much time, even a five-minute yoga session can help.
Augspols is also a big believer in exercise for fighting stress.
“Some things I do to relieve stress are going for a walk with my dog, working out, drinking tea, listening to my favorite music, or forcing my pets and husband to cuddle with me,” she said.
SPENDING TIME WITH PEOPLE YOU LOVE
“I have a lot of different types of stresses in my life,” Peggy Smith of Magnolia said.
One method she uses to unwind when she’s feeling the effects of that stress is spending time with her loved ones.
“I love to hold and play with my grandkids,” she said. “Holding them close and putting them to sleep or singing to them will melt any stressful thoughts real fast.”
Don’t Skip The Omega-3s
Taking in less Omega-3 fatty acids than you should can lead to anxiety or depression, which already might be a problem when you’re feeling stressed out. Try eating some flaxseed, walnuts, or fish oil for a helpful dose of healthy fats, Augspols said.
REACH FOR FIBER
High-fiber foods help you feel full, which might stop you from reaching for foods like potato chips when you’re stressed. High-fiber foods, such as oatmeal and beans, can also decrease the amount of perceived stress you feel, Augspols said.
GET MORE SLEEP
It can be hard to get enough sleep regularly, and it can prove even more difficult when you are worried about something.
Augspols suggests cutting back on caffeine and getting more sleep. Head to bed earlier than usual when you’re highly-stressed and try some wind-down activities to help you fall asleep faster, like taking a warm bath before bed or listening to white noise or a soothing sound machine.
LISTEN TO SOMETHING THAT SOOTHES YOU
Judi Casey of LaSalle, who has chronic obstructive pulmonary disease, relies on sounds to calm her when she’s having a hard day.
“Sometimes it gets rough knowing I can’t do a lot of things that I used to,” she said. “I usually like to close my eyes and maybe listen to music.”
She especially enjoys listening to pianist Steven Hall or nature sounds. While those are her favorites, people can listen to any sounds that they find relaxing or stress-busting.
MAKE SOMEONE ELSE HAPPY
Another way Casey makes her stress better is by bringing a smile to other people.
“I love to make people laugh and smile. If I’m having a bad day, I will start talking to a friend who is having a rough time,” she said. “Soon, I will see them starting to laugh and smile, and then I feel better.”
More Tips on page 22
TURN TO THE SOOTHING POWER OF WATER
Hot tubs are known for their ability to help people relax, both mentally and physically. If you don’t have a hot tub at home or one you can access at the gym, turn to a hot bath to make yourself feel better like Peggy Smith does.
“I will soak in a hot bubble bath with any type of drink depending on the day and sit and relax,” she said.
PHOTO BY SHANNON SERPETTE Many people find the sound and sight of water relaxing. Whether you visit a lake, the ocean, install a hot tub at your home, or take a soothing bath, water can melt away your worries.
GRAB A WARM DRINK
A cup of chamomile tea can help you relax and start to feel sleepy. If you’re not a tea drinker, reach for a cup of warm cocoa for a similar effect. You can light a candle to make the moment more relaxing or watch your favorite television show.
And if you’re drinking caffeine during the day, reach for green tea rather than coffee. It appears to help lower stress levels, Augspols said.
PHOTO BY SHANNON SERPETTE A relaxing cup of tea, such as this loose leaf blend of chamomile and lavender, can help you sleep better and feel more relaxed.
INDULGE IN DARK CHOCOLATE
Dark chocolate can be healthy for you. According to Augspols, some research shows that a small piece of dark chocolate every day can result in lower stress hormone levels.
HEAD OUTDOORS
If you can, go outside for a few minutes. Research shows that activity outside can be more mood-enhancing than doing things inside, according to Augspols.
Haleigh Kneebone Augspols Peru Hy-Vee dietitian
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