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Lesson Three - How Stress Affects Your Body

Managing Stress


Now that you have a good base understanding of what stress is and how it affects your body, what can you do about it? One way to reduce stress in your life is to remove the stressor. When the stressor cannot be removed completely, there are some strategies for managing stress to try. You can, however, change some things in your life to help reduce how you might react to stress.

One way to manage stress is through healthy eating. A balanced diet, along with low sugar intake, will help to keep cortisol levels low. Cortisol is the stress hormone, so if you can help keep this level low by eating a healthy diet, your stress level will also decrease.

The following foods may help to keep your cortisol levels lower:

  • dark chocolate (in moderation)
  • pears and bananas
  • tea (mainly green or black)
  • probiotics that are found in foods such as yogurt
  • probiotics that are found in foods that contain soluble fibre
  • the recommended amount of water each day
Credit: Medical News Today

One major factor in being able to manage stress is getting the right amount of sleep. Not getting enough sleep increases cortisol levels, which can increase stress levels. This can begin with even one night of not getting enough sleep or not sleeping well.

One way to start having a better sleep is to cut out caffeine (this includes soft drinks and energy drinks) and alcohol in the evening and right before bed. Caffeine and alcohol can stimulate the nervous system and may affect sleeping routines, thus increasing your cortisol level and making the body more prone to feeling stress.

A final point about sleep and getting a good rest is to have a bedtime routine that you follow. This routine lets your body know that it is almost time for sleep. It has been shown that those who use routines have longer and better quality sleep than those who do not have routines. A quality routine would include turning off all screens at least 30 minutes before going to bed, limiting your fluid intake, and learning to just relax.
woman in white tank top on bed with smart phone
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As a final note in this unit, check your current level of stress at Be Mindful. Compare your results to what you had in the beginning of this unit.