5 proven strategies for managing stress through diet and exercise

In our fast-paced world, stress has become an unwelcome companion for many. While there are various approaches to managing stress, two powerful daily habits—what we eat and how we move—can play a significant role in our wellbeing. Here are five evidence-based strategies that combine nutrition and exercise to help you better manage stress.

1. Embrace a balanced, nutrient-rich diet

A well-balanced diet is your first line of defense against stress. Research suggests that certain foods can help regulate cortisol levels and support a healthy immune system. Following a Mediterranean-style diet has been consistently shown to significantly lower perceived stress levels. The anti-inflammatory properties of this diet may help reduce cortisol levels and support overall mental wellbeing.

Key components to include:

• Fatty fish rich in omega-3s (salmon, mackerel, sardines)

• Dark, leafy greens (spinach, kale) for magnesium and folate

• Avocados for healthy fats and potassium

• Berries and citrus fruits for vitamin C

• Whole grains for complex carbohydrates

Remember, it's not just about what you eat, but how you eat. Practice mindful eating to fully enjoy your meals and recognize true hunger cues.

2. Don't skip meals 

Maintaining a stable eating pattern is crucial for managing stress and anxiety levels. Consistent meal timing helps regulate blood sugar levels, which directly impacts mood and stress responses.

Studies have also demonstrated a significant link between low calorie intake and increased stress, anxiety and cortisol output. This suggests that dieting or severely limiting calorie intake may actually be counterproductive for stress management. 

Here are some tips that are particularly important during stressful periods when the temptation to skip meals or eat on the run is high:

• Plan meals ahead of time to ensure regular, balanced eating

• Keep healthy snacks on hand for busy days to avoid long periods without eating

• Aim for small, regular meals to maintain energy levels and mood, while decreasing tiredness and irritability

• Include protein in each meal to help stabilize blood sugar levels

Remember, it's essential to not only focus on the quality of food consumed but also ensure adequate and regular calorie intake. This approach helps maintain stable energy levels, supports proper nutrient absorption, and contributes to overall emotional wellbeing.

3. Focus on gut health

Emerging research highlights the crucial role of the gut-brain axis in stress management. A healthy gut microbiome may help reduce stress and enhance emotional regulation. To support a healthy gut microbiome:

• Consume fiber-rich foods like fruits, vegetables, and whole grains

• Include fermented foods such as yogurt, kefir and kimchi

• Aim for a diverse range of plant-based foods

4. Ensure adequate magnesium intake

Magnesium plays a vital role in regulating the body's stress response. Studies have shown that diets low in magnesium may increase anxiety-related behaviors, while foods naturally rich in magnesium can help promote calmness. To boost magnesium intake:

• Incorporate leafy green vegetables like spinach and Swiss chard

• Include nuts, seeds and whole grains in your diet

• Consider magnesium-rich legumes

5. Make regular exercise a priority

Exercise is a powerful and accessible tool for managing stress in our daily lives. By incorporating regular physical activity, you can experience both immediate relief from stress and build long-term resilience. Whether it's a daily walk, a yoga session, tai chi or any activity you enjoy, the key is consistency and finding what works best for you. 

Remember, you don't need to be an athlete or spend hours at the gym to reap the stress-reducing benefits of exercise. Even small amounts of physical activity can make a significant difference in how you feel and how you handle stress. Just 30 minutes of exercise daily can:

• Reduce stress hormones like adrenaline and cortisol

• Boost endorphins, your natural mood elevators

• Improve sleep quality

Finding balance

While nutrition and exercise are powerful tools for stress management, it's important to find a balance that works for you. Obsessing over perfect eating or exercise habits can itself become a source of stress. Listen to your body, be flexible and don't hesitate to seek professional help if stress becomes overwhelming.