YOU CAN MANAGE STRESS
April marks Stress Awareness Month, reminding us of the importance of managing and reducing stress in our lives. Unfortunately, stress has become a common part of our modern world. The last few years have been challenging enough, and the recent months have added even more pressure to the struggling global economy, leaving many with financial uncertainties. In addition, coming out of the winter season, we may feel depleted, tired, and fatigued.
It's essential to acknowledge that throughout history, our planet has faced numerous challenges, including financial and political crises, wars, pandemics, and winters. Unlike in the past, we now have the awareness and knowledge that stress can be managed, and we have numerous tools and practices to help us. During times of high stress, our brain go into fight or flight mode, making it challenging to know how to help ourselves. But in those moments, a good old friend can offer timely advice.
Although some stress is normal and even beneficial, chronic stress can negatively impact our well-being. Physical symptoms of stress can include headaches, fatigue, muscle tension, eating disorders, and sleep disturbances. Stress can also affect our mood, leading to anxiety, irritability, and depression. Over time, chronic stress can increase our risk of various health problems, including heart disease, diabetes, and mental health disorders.
So how can we help ourselves?
Relaxation techniques such as deep breathing exercises, meditation, yoga, or massage are effective stress management methods. Regular exercise is also a powerful stress reducer as it releases endorphins and promotes a sense of well-being. Creative crafts and hobbies are also great stress relievers.
Learning to prioritise and set boundaries is another crucial aspect of stress management. It may involve saying no to certain commitments or delegating tasks to others. It's essential to recognise when we're taking on too much and take steps to reduce our workload. At times, it can be challenging to do so, especially when we're caught up in the routine.
Connecting with nature is a great way to reduce stress. Immersing oneself in nature works wonders! Spending time outdoors can help lower cortisol levels, which is a hormone associated with stress. Even taking a half-hour break to go to the park or woods when you're working on an important task that's not going well can make a significant difference. When you come back, you may find that life is not all that bad.
Eating a healthy, balanced diet plays a big role in managing stress.
Certain foods can help promote feelings of calm and reduce the physical symptoms of stress. Foods rich in complex carbohydrates, such as whole grains and fruits, can help stabilise blood sugar levels and promote a sense of calm. Omega-3 fatty acids found in fatty fish and flaxseeds have been shown to reduce inflammation and promote brain health, which can also help reduce stress. Other stress-reducing foods include those high in magnesium, such as leafy green vegetables and nuts, which can help relax muscles and reduce anxiety. Foods high in antioxidants, such as seasonal berries and dark chocolate, can help protect against the effects of stress on the body.
Any good nutritionist would agree that it is important to avoid skipping meals, as this can cause dips in blood sugar levels that can worsen stress symptoms.
Fermented foods have been found to have a positive impact on gut health, and emerging research suggests that they may also play a role in managing stress and anxiety.
The gut-brain axis is the connection between the gut and the brain, and research has shown that the gut microbiome (the community of microorganisms that live in the digestive tract) can impact mental health. A healthy gut microbiome is characterised by a diverse array of microorganisms, including beneficial bacteria that can produce important neurotransmitters such as serotonin and dopamine. Fermented foods, such as raw kimchi, sauerkraut, kefir, and yoghurt, contain beneficial bacteria that can help support a healthy gut microbiome. These foods can also help reduce inflammation in the gut, which has been linked to various health problems, including anxiety and depression. Incorporating these foods into your diet can be a helpful way to support gut health and promote overall well-being. Not all fermented foods are made equal; some commercial products, such as pickles and certain types of yoghurt, kefir, or kombucha, may be high in added sugars and preservatives, which can negate the potential benefits of the beneficial bacteria. To get the most benefit, it's best to choose natural, minimally processed, unpasteurised, high-quality fermented foods or make your own at home!
Try our latest addition trial Luxury Surprise Box, a limited edition, available exclusively to our online customers; this box contains small batches of hand-crafted ferments, kefirs and condiments you won't find anywhere. They are not only unique & delicious but also loaded with extra gut-healing properties, plants, herbs, adaptogens and others. Preorder now for end-of-April delivery.
If you live a generally busy life and find it difficult to avoid stress, here is some useful advice from Elena, a woman entrepreneur and founder of London Fermentary:
“The benefits of yoga, meditation, breathing exercises, and other mindful practices are undoubtedly potent in reducing stress and anxiety. I know this for a fact, but my busy schedule doesn't allow me to devote hours to these practices. So I have incorporated what I could into my daily routine, and those small changes help me during challenging times and prevent me from completely losing my balance. I am happy to share my tips with you.
Support yourself every day, and don't wait until you hit your limit. Prevention is always the best medicine. My kitchen cupboard is loaded with natural herbs and organic tea blends that promote stress reduction (not commercial tea blends). Chamomile, lavender, melissa, and lemon balm are great herbs with calming properties. I regularly brew them and carry them with me in my thermos cup everywhere I go, in my car or at work, sipping them all day long. These teas are fantastic nerve regulators and help to keep adrenaline levels steady, preventing overreaction. Superior quality organic herbs and tea blends you can find at www.chaidom.com.
10 -15 minutes of yoga movements with a few moments of reminding myself of all the good things I have in my life, feeling grateful for everyone and everything surrounding me, an absolute minimum to set the day. Ideally, an hour and a half would be great for those practices, but its not always possible.
I do a simple breathing technique every morning in the car as much as I can focus. When we take deep breaths, we signal our brain to activate the parasympathetic nervous system, which is responsible for the "rest and digest" response. This can have a calming effect on the brain, reducing stress and anxiety levels.
Walking in the woods for just 20 minutes completely changes my state of being. It helps significantly, especially when I feel highly stressed. After a short time in nature, being present with a few qigong movements and mindful breathing makes life worth living every time.
Although my diet is often not what I want it to be, fermented foods and drinks greatly help me. I always have my favourite Smoky Kraut or Pineapple & Turmeric Kraut with every meal. It is useful to keep a few jars in the fridge, a spoon of ferment transfers improves and elevates any food. I keep a bottle of Lavender or Rose & Açai Water kefir in the car while driving or at home working to replenish my gut microbes quickly.
Surrounding myself with things that are beneficial for my brain, personal development, and growth as a human, mother, and leader is always my priority. Don't let yourself be caught in the drama of life for too long. Your life is precious; spend it on something that will help you become a better human and improve the lives of others, making our world a better place. There are plenty of amazing audiobooks that I listen to while driving, which is such a great opportunity and advantage of living NOW. It helps to stay motivated, never give up and see through stressful times.
I'm a big advocate of adaptogens. With the stress levels, I have to deal with sometimes, I don't think I could cope without them. I discovered them several years ago and have taken them daily in different forms since then. They work brilliantly on my body, but I highly recommend learning about adaptogens and consulting your natural healthcare practitioner before consuming them.
What are adaptogens?
Adaptogens are a group of non-toxic herbs and plants that are believed to help the body cope with stress and promote homeostasis, which is the body's natural state of balance and stability. These substances are called adaptogens because they are believed to help the body adapt to stressors, including physical, emotional, and environmental stress. Adaptogens are thought to work by supporting the body's adrenal system, which produces stress hormones such as cortisol and adrenaline. By supporting the adrenal system, adaptogens are believed to help the body better cope with stress and prevent the negative effects of chronic stress, such as fatigue, anxiety, and burnout.
Having a friend or a family member who can help you navigate a challenging time is always a blessing. Sometimes, even a stranger can bring much clarity to a difficult situation if you only allow it. They always come your way when you need them :-). We, humans, are social creatures, some less and some more, nonetheless never stay alone for too long in stressful periods, share, and accept help, life is precious. Live well, Elena x “
We would like to think you find all the above handy,
Look after your selves, care for others and Happy Easter!
Calming Lavender Water Kefir @London Fermentary
