A Comprehensive Guide to Managing Stress: 5 Proven Expert Tips For A Healthier Life

As a functional nutrition coach, I’ve seen firsthand how stress can impact our lives in significant ways. Whether it’s work-related stress, financial stress, or even just the everyday stress of life, it can all take a toll on our mental and physical health.

So, what causes stress?

Stress can come from many sources, including our jobs, relationships, and even our own internal thoughts and feelings. When we encounter stress, our bodies respond by releasing a hormone called cortisol. While cortisol can be helpful in small doses, chronic stress can lead to elevated cortisol levels, which can cause negative health impacts such as weight gain, anxiety, and even cardiovascular disease.

But, the good news is, there are things we can do to deal with stress and manage it so that it doesn’t take control over our lives.

Here are some tips to manage stress:

1. Practice mindfulness: 

Mindfulness is the practice of being present and aware of our thoughts and emotions. By practicing mindfulness, we can reduce stress and improve our mental and physical health.

Research shows that mindfulness practices, such as meditation, can help reduce symptoms of anxiety and depression (1). A systematic review of 47 trials found that mindfulness-based interventions had small to moderate effects on reducing symptoms of anxiety and depression, as well as improving overall well-being (2).

2. Exercise: 

Exercise is a powerful stress reducer. It can help improve mood, reduce anxiety, and even improve sleep.

Exercise has been shown to increase the production of endorphins, which are natural painkillers and mood elevators (3). A study published in the Journal of Sport and Exercise Psychology found that exercise can help reduce anxiety and depression, as well as improve mood and self-esteem (4).

Omega-3 Fatty Acid Rich Mediterranean Seafood That Supports Stress Reduction

3. Eat a healthy anti-inflammatory-based diet: 

What we eat can have a significant impact on our stress levels. Eating a healthy diet, rich in whole foods, can help reduce stress and improve overall health.

Research shows that diets high in fruits, vegetables, whole grains, and lean protein can help reduce stress (5). A study published in the British Journal of Health Psychology found that participants who ate more fruits and vegetables reported lower levels of stress and greater feelings of happiness and well-being (6).

4. Get enough quality sleep

Getting enough sleep is crucial for managing stress. When we don’t get enough sleep, we become more irritable and less able to cope with stress.

Research shows that sleep deprivation can increase levels of cortisol, which can lead to increased stress (7). A study published in the Journal of Sleep Research found that sleep-deprived participants reported higher levels of stress, as well as increased symptoms of anxiety and depression (8).

5. Seek support: 

Whether it’s through talking with friends or family, seeking professional help, or joining a support group, getting support can help us manage stress and improve our overall well-being.

Research shows that social support can be a protective factor against the negative effects of stress (9). A study published in the Journal of Personality and Social Psychology found that participants who had more social support reported lower levels of stress, as well as greater feelings of well-being (10).

As a functional nutrition coach, I also recommend incorporating specific nutrients and supplements into your diet to help manage stress. Some examples of stress-reducing nutrients include magnesium, B vitamins, and omega-3 fatty acids.

Studies have shown that magnesium can help reduce anxiety and improve sleep quality (11). B vitamins, specifically B6, B9, and B12, can help reduce stress and improve mood (12). And, omega-3 fatty acids have been shown to reduce inflammation and improve brain function, which can help with stress management (13).

So, if you’re feeling stressed, don’t let it take control over your life. Incorporate these tips into your daily routine and seek support when you need it.

As a functional nutrition coach, I offer guidance on nutrition and lifestyle practices that can help you manage stress and improve your overall health and well-being.

If you’re interested in learning more about functional nutrition coaching programs, don’t hesitate to reach out. Together, we can work towards a healthier, happier, and more balanced life.

Book your free 30-minute discovery call with me today using the following link:


Remember, managing stress is not just about reducing the negative impacts of stress, it’s also about improving our overall health and well-being. By incorporating these tips into your daily routine, we can create a more resilient and vibrant life.

Thanks for reading! 👋

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  1. Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., … & Hofmann, S. G. (2013). Mindfulness-based therapy: a comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763-771.
  2. Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169-183.
  3. Exercise and Stress: Get Moving to Manage Stress. (2022). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469.
  4. Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clinical Psychology Review, 21(1), 33-61.
  5. Ramsey, R., & Kaiser, K. A. (2016). Healthy dietary habits are positively associated with academic achievement: Evidence from a meta-analysis. Journal of School Health, 86(5), 360-367.
  6. Conner, T. S., Brookie, K. L., Richardson, A. C., & Polak, M. A. (2015). On carrots and curiosity: Eating fruit and vegetables is associated with greater flourishing in daily life. British Journal of Health Psychology, 20(2), 413-427.
  7. Prather, A. A., Epel, E. S., Cohen, B. E., Neylan, T. C., & Whooley, M. A. (2011). Gender differences in the prospective associations of self-reported sleep quality with biomarkers of systemic inflammation and coagulation: Findings from the Heart and Soul Study. Journal of Psychiatric Research, 45(12), 1576-1582.
  8. Rångtell, F. H., Karamchedu, S., Andersson, P., Liethof, L., Olaya, B., & Benedict, C. (2019). Stress and sleep: A systematic review of preclinical studies. Sleep Medicine Reviews, 47, 19-38.
  9. Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310-357.
  10. Cohen, S., & McKay, G. (1984). Social support, stress, and the buffering hypothesis: A theoretical analysis. In J. Baum & J. Singer (Eds.),

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