Tips for Managing Stress Through Exercise and Nutrition

Introduction

Of the countless challenges modern living has presented us with, stress is perhaps the most complex one. It keeps putting in an appearance through demanding schedules or tight deadlines, leaving us mentally and physically drained. A survey revealed that 31% of adults all over the world believe stress to be the biggest health concern in their country.

However, we do not have to let it rule our lives continuously. Through exercise and nutrition, we can identify strategies for reducing and managing stress.

Read on as we discuss how to take charge of our health by managing stress and anxiety.

What is stress?

Stress is feeling overwhelmed, under pressure, or in the face of responsibilities. It is the body’s response to any new demand or change. 

When you face a challenge or threat, the brain signals the release of stress hormones like adrenaline and cortisol. These hormones trigger physiological responses such as a racing heart and tense muscles. This is the famous “fight-or-flight” response to help you react quickly in tough situations.  

But this response becomes a problem when it is always switched on. Chronic stress keeps your body in overdrive. Over time, this can affect everything from your sleep to your immune system.  

And that is where managing stress comes in. We need to learn how to respond to it. Whether through exercise, mindfulness, or simply talking things out, there are ways to keep stress in check. 

Physiological effects of stress

Let us look at the various bodily responses to stress.

• Stress releases adrenaline, making the heart beat faster and blood pressure rise.  
• It releases cortisol and high cortisol levels can make it difficult to fall asleep or stay asleep, affecting overall rest and recovery. 
• Continuous stress keeps muscles tensed and this causes pain in the neck, shoulders, and back.  
• Stress can disturb digestion and cause nausea, diarrhoea, constipation, or even irritable bowel syndrome (IBS).  
• It often leads to rapid, shallow breathing, which can cause conditions like asthma or other respiratory disorders.  
• Chronic stress can have an impact on appetite, either suppressing it or leading to overeating, often resulting in weight changes.   
• It can cause skin conditions like acne, eczema, or psoriasis, as the body’s inflammation responses are heightened.

Exercise for Stress Management 

Regular exercise can help reduce the production of stress hormones like cortisol while promoting the release of endorphins, which are natural mood boosters. Here are some exercises perfectly suited to managing stress.

Yoga

Yoga is a mix of postures with breathing exercises and meditation. It calms the mind and body and so reduces muscle tension encouraging mindfulness.

Gentle styles like Hatha or Yin yoga are great for stress relief as they focus on slow movements and deep breathing which help calm stress responses.

Walking or Jogging

A simple walk or jog, especially outdoors, can give a mental break, help lower cortisol levels and clear the mind. Such aerobic exercises increase blood circulation and endorphin production, which fight stress and improve mental clarity.

Tai Chi

Known as “meditation in motion,” Tai Chi involves slow, careful movements and deep breathing, providing a sense of calm and balance. The mindful movement of Tai Chi reduces tension and enhances focus, which can combat anxiety and stress.

Stretching

Stretching exercises release tension in the muscles, helping to reduce the physical stress in the body. By releasing muscle tightness, stretching can reduce discomfort and promote relaxation,  making it an excellent way to manage stress.

Breathing Exercises

Breathing exercises are simple yet powerful ways to calm the nervous system and reduce stress. Deep breathing helps activate the parasympathetic nervous system, reducing stress hormones and inducing a state of relaxation.

Dancing

Dancing is a fun and energetic way to reduce stress. It helps bring about both physical and emotional release. Dancing can help release endorphins, improve mood reducing feelings of anxiety and stress.

Nutrition in Stress Management  

A balanced diet can help regulate hormones, improve mood, and support overall mental and physical health.

1. Magnesium-rich foods are a great help when stress levels are high as magnesium deficiency can make the body more susceptible to stress. Leafy greens, nuts, legumes and whole grains are all high in magnesium. 
2. Omega-3 fatty acids have anti-inflammatory properties and are known to lower cortisol levels and reduce symptoms of anxiety and depression. They can help manage stress by reducing inflammation and improving mood. Fatty fish like salmon and mackerel, chia seeds, flax seeds and walnuts all are high in Omega-3. 
3. B vitamins produce neurotransmitters that regulate mood and stress response. They also help maintain energy levels. B vitamins, especially B6, B12, and folate, are important for mental health. They help reduce the production of stress hormones. Foods that include B vitamins are whole grains (oats, barley), eggs, green leafy vegetables, poultry (chicken, turkey) and dairy products.
4. Antioxidant-rich foods protect the body from oxidative stress, which can be elevated during periods of anxiety or stress. These foods help reduce inflammation and support the body’s ability to recover from stress. Blueberries, blackberries, raspberries, dark chocolate, nuts and seeds, green tea, turmeric and ginger are rich in antioxidants.
5. Dehydration can increase the symptoms of stress, including fatigue and poor concentration. Proper hydration supports cognitive function and energy levels. Staying hydrated helps reduce stress-related fatigue, anxiety, and irritability.

Avoiding Stress-Inducing Foods

• Caffeine can trigger anxiety and elevate cortisol levels, especially in large amounts so it is best to avoid it during stressful periods.
• High sugar intake can cause blood sugar spikes and crashes, leading to irritability and increased stress.
• Highly processed foods often contain unhealthy fats, sugars, and artificial additives, which can contribute to inflammation and poor mental health.

Combining Exercise and Nutrition for Optimal Results

Combining exercise and nutrition is the best way forward. This will help achieve optimal results in both physical and mental well-being. While exercise helps reduce stress hormones and improve mood, nutrition fuels the body to perform better and aids in recovery. Together, they can do wonders in stress management.

Proper nutrition before exercise provides the energy needed to perform well, prevents fatigue, and improves workout efficiency.

1. Complex carbohydrates (oats, whole grains, sweet potatoes) provide long-lasting energy.
2. Protein helps fuel muscles and prevent muscle breakdown.
3. Drinking water or an electrolyte beverage prevents dehydration.
4. Consuming a balanced meal or snack 30 minutes to 1 hour before exercise prepares the body for the activity. For example, a banana with peanut butter or whole-grain toast with avocado.

After exercise, proper nutrition is essential for muscle recovery, reducing inflammation, and replenishing energy stores.

1. Proteins in the form of shakes or meats support muscle repair and growth.
2. Carbohydrates replenish glycogen stores that fuel muscles.
3. Healthy fats aid in reducing inflammation and supporting recovery.
4. Ideally, consume a post-workout meal or snack within 30 minutes to 2 hours after exercising to optimise recovery. A great option is a protein smoothie with berries and a handful of spinach.

Hydration is essential for maintaining performance during exercise, as dehydration can cause fatigue, reduced endurance, and mood changes. Drink water before, during, and after your workout to maintain hydration levels.

A Diet Plan for Balanced Nutrition

Start the day with a nutrient-rich breakfast to fuel both mental clarity and physical activity. A high-protein meal like eggs with avocado or a smoothie with protein powder can provide sustained energy.

After a morning workout or activity, ensure your meal includes a balance of carbs and protein to avoid energy slumps and maintain muscle function.

For a restful sleep avoid heavy, fatty meals close to bedtime. Instead, opt for lean proteins (chicken or tofu), vegetables, and carbs like quinoa, which aid in relaxation.

Wrapping up

Let’s be honest, nobody has ever been able to avoid stressful situations. However, it is in the tackling of such situations that our true strength lies. So let’s manage our stress with balanced nutrition and exercise and emerge from such challenges stronger and more resilient.

Check out our InstructorLive programmes to get started today!