Healthy habits to manage stress

April is National Stress Awareness Month. This is a great time to recognize the influence stress can have on our health and take steps to manage it. Stress is a normal part of life, but chronic stress can lead to serious long-term health issues including high blood pressure, a weak immune system, and an increased risk for other chronic diseases. The good news? Small daily changes can have a big impact on how stress affects us. The following are ten simple strategies and healthy habits to adopt to keep stress in check. 1. Fuel Your Body with Nutrient Dense Foods It is easy to choose convenience, highly processed, or packaged foods high in added sugar, unhealthy fats, and excessive sodium when we become stressed or busy. While these foods may provide us with temporary comfort, they also lead to short-term energy crashes and poor long-term health outcomes. Instead, when stress hits, try to choose foods that are nutrient dense that can help to stabilize blood sugar and prevent the crash such as: · Carbohydrates like whole grains, fruits and vegetables give us energy and help to keep our mood steady. · Lean Proteins like chicken, fish, beans and nuts help keep energy levels steady and help our brain work. · Healthy Fats such as avocados, nuts and olive oil give sustained energy and help to support our brain and reduce inflammation. Tip: Prepare snacks ahead of time so that you know you have healthy, quick options. Veggie sticks and hummus, whole grain crackers and guacamole, nut butter and apple slices, or ready to go smoothie packs in the freezer are all nutritious options. 2. Practice Mindful Eating When we are stressed, we tend to over or under eat, often eating quickly, mindlessly, or even skipping meals. It is important to listen to our hunger cues which means eating when we are hungry and stopping when we are full. Limiting distractions like TV and phones while eating is important. 3. Stay Hydrated Not drinking enough water can make us feel tired, irritated and stressed while also causing headaches, dizziness and muscle cramping. Drinking enough water throughout the day is important. It is recoftmmended that women drink 9 cups of water per day and men drink 13 cups. 4. Limit Caffeine and Alcohol That morning cup of Joe likely provides a quick boost of energy, but too much caffeine can lead to increased anxiety and a disruption in sleep. Alcohol may also feel like a good choice to relieve stress, but it can interfere with sleep which can make stress worse in the long run. Moderation is KEY! Consider making citrus-infused water or grabbing a flavored seltzer-water for a boost of energy and some extra water! 5. Prioritize Sleep Sleep is vital to help us recover from stress. Poor sleep can increase cortisol (stress hormone), which can make us feel more anxious. Try going to bed at the same time every night, keeping your room cool and dark, and turning off screens from TVs, phones and tablets before bed. 6. Move Your Body Daily Moving our body releases several hormones such as endorphins, dopamine, and serotonin which all help with reducing stress and improving our mood. A brisk walk, yoga, dancing, or strength training are all options to get your body moving. Find an activity you enjoy and make it part of your routine. 7. Connect with Others Spending time with friends and family can help us feel supported. Laughing, sharing feelings, and being around loved ones can lower stress. Consider support groups for a helpful way to share feelings, connect with others in similar situations, and gain advice and encouragement in a safe, supportive environment. 8. Engage in a Hobby or Get Creative Take time to do something that you enjoy such as painting, writing, gardening, or music. Hobbies can provide us with a sense of fulfillment and joy. 9. Set Boundaries and Manage Your Time Saying "yes" to too many things can lead to feeling overwhelmed. Say "no" when necessary, use a planner or calendar to manage your time, and don't forget to plan time for fun and rest. 10. Take Breaks and Breathe Try taking short breaks throughout the day to rest. A short walk, stretching, meditation or deep breathing are great options. Research has shown that breathing techniques can help improve stress and anxiety. Try 4-7-8 breathing: ·&emsp;&emsp;Inhale through your nose for 4 seconds ·&emsp;&emsp;hold your breath for 7 seconds ·&emsp;&emsp;exhale through your mouth for 8 seconds by making a "whooshing" sound. Repeat this cycle 3-4 times. Stress is a normal part of life. Learning to manage it through small, consistent changes can help us stay healthy. Eating well, staying active, prioritizing sleep and connecting with others can all help us manage. National Stress Awareness Month is a time to assess your habits and make changes to support your health and improve your life! For more tips on nutrition, wellness, and healthy relationships, visit the Ohio State Extension Office's website or contact your local office for resources and programs. Andrea Markin, PT, DPT, CSCS is a dietetic intern with the Ohio State Extension Office - Hancock County.