A few inexpensive tips (and foods!) that might help
By Lou Stemmler
“Hey, let’s talk about stress!”
Just reading that sentence, it’s possible that your amygdala triggered your hypothalamus to signal your adrenal glands to release adrenaline (epinephrine), which quickened your heart rate and increased your blood pressure (that whole “fight or flight” thing). Sorry ‘bout that; just talking about stress can be, um, stressful. On the other hand, we just summarized many hours of med school in one sentence, which should count for something.
Acute stress or chronic stress? For this article, doesn’t matter. And symptoms? I’m confident, Dear Reader, that you know the signs of stress, and yet ANOTHER discussion about the downside of insufficient sleep is NOT going to help you sleep better. But what WILL help? Here, in my remaining 300 words or so, are a few widely-recommended tips, tools, and foods (yes, foods):
- Breathe. When you want to bring down your stress level, how ‘bout focusing on your breath for a few minutes? This works in almost any situation, and the price is right. Try measured breathing, slowing down the pace and increasing the depth of your inhales and exhales. Various breathing patterns can be helpful, and both yoga and tai-chi emphasize deep breathing and focusing your mind.
- Focus. Speaking of yoga and tai-chi, let’s add meditation (big surprise) to this list of anti-stress tools. If making time for group sessions in your busy schedule just won’t work, all of these practices can be performed in small doses by yourself. There are LOTS of free tips and tools available on the Internet and YouTube to help you get started. (Meditation practices can also help when you’re lying awake at night stressing about not getting enough sleep.)
- Walk. Another freebie. Taking a walk at whatever pace works for you can definitely work for you. Physical activity can lower your blood pressure and stress hormone levels, increase your breathing and heart rate, and reduce tension in your muscles, including your heart. Better yet, walk after a meal. Betterer, walk with a friend.
- Socialize. Seems self-evident, but positive connections with other humans are good for you. Pets, too, have been proven to lower your blood pressure, but they aren’t a sufficient substitute for having two-legged friends.
- Food! Both what you eat and how you eat it can help. Try for a balanced diet with little or no fast food, and be mindful as you eat, taking time to enjoy and appreciate your meal. Recommended foods for lowering stress include crunchy vegetables, hot tea, nuts, avocados, and my favorite, dark chocolate.
All of these can be helpful. Next-level tools include counseling and/or therapy, exercise, hobbies, massage, work-life balance, and another freebie: turning off the nightly news, which seems calculated to increase society’s stress-level. Is it too late to say, “Here’s to a better 2025!”?