Effective ways to manage and reduce stress
In my earlier post I told you what kind of damage stress does for you.
I also answered the question: can it make you fat.
The answer is yes. If you want to know why, please read my posts here.
Now it´s time to learn to control your stress.
People who stress less have less problems with their weight. Reducing stress can be hard but it’s totally worth the effort.
Stress will get stuck in your body throughout time.
And you need to use active stress reducing techniques to work it out of there. (Dr.Berg, 2017).
Controlling stress levels will have a positive impact on your well-being as well as on your weight.
The most damaging form of stress
The most damaging form of stress is causing your thoughts running wild even when you try to go to bed (Ekberg 2018).
Your head might feel like a bee hive that never calms down.
Constant brain chatter can cause you insomnia which leads to problems with your general energy levels.
Control your stress by providing your brain a break
Your brain needs breaks from all active doing.
You would think watching Netflix by lying comfortably on the couch will provide rest for your brain.
Even if you feel like you do nothing your brain is constantly triggered by happenings on a TV screen.
It’s good to know that your body doesn’t recognize any difference between physical and mental stress. It’s all equal to it.
For example training hard is a stress for your body.
Unfortunately many people think that hard work out will be a good stress relief for them.
They are heading to the gym or training for a marathon when they experience stressful time.
This will only increase the stress levels in their bodies and lead into even deeper problems in the long run.
The best exercise for stressful times
You can control your stress with exercise. But not as you might think..
When you are stressed out you should switch hard training for something less demanding.
Calming yoga such as yin yoga, stretching, pilates and peaceful walks are the best forms of exercise for the stressed out body.
You should consider adding some breathing exercises and meditations into your days. They will help you with controlling your weight.
Researchers have shown that meditation and yoga will reduce your body’s cortisol (stress hormone) levels. This will lead to lower levels of abdominal fat. (Fung, 2016)
Keto diet is the best diet you can apply while you are stressed out
If you eat a lot of carbohydrates your blood sugar levels will go up and down throughout the day.
This is a stress event for your body which you should avoid. Balancing your blood sugar levels is an important part of reducing stress.
Keto diet is the best way to do it. On a keto diet you limit your carbohydrate intake less than 20 grams a day.
This will stabilize your blood sugar effectively.
On a healthy keto diet you eat clean and real foods similar to food that your ancestors ate hundreds thousand years ago.
Keto diet will stabilize your blood sugar and reduce your stress effectively
Important minerals and vitamins
Stress depletes magnesium, potassium as well as B- and C-vitamins from your body.
It is very important that you pay attention that you get enough of them from your food.
Here are examples of what you can eat when you are stressed out.
You will get magnesium from leafy greens, avocados, almonds, pumpkin seeds and
raw cacao powder.
Potassium is provided by brussel sprouts, leafy greens, avocado and pumpkin.
Nutritional yeast is a good source of B-vitamins.
Lemons, sauerkraut, kale and peppers will provide you C-vitamin.
Long lasting stress can change PH levels in your body and make your body too alkaline (Dr.Berg, 2017).
To avoid this from happening, it’s good to consume apple cider vinegar each day. You can use it as a salad dressing or make a drink by stirring it into a glass of water.
My keto coaching program
Controlling your stress is an important part of my keto coaching.
If my client goes through stressful times while he or she participates in my training we focus on stress controlling foods.
Here is an example what their daily menu can look like:
Breakfast (if you eat any)
A cheese omelette and green smoothie made with leafy greens and avocado. Add some nutritional yeast into your smoothie.
High fat ground beef, sauerkraut and salad. Add homemade salad dressing with apple cider vinegar.
A steak, peppers and mashed cauliflower. Lemon water as a drink.
Full fat yogurt with raw cacao powder and pumpkin seeds for dessert.
Thanks for reading <3
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Dr.Berg (2017) The New Body Type Guide: Get Healthy Lose Weight & Feel Great.
KB PUBLISHING ALEXANDRIA, VA
Ekberg, S. (2018). Cortisol and Stress Response (What you must know). Dr. Sten Ekberg Wellness For Life. https://www.youtube.com/watch?v=b0jYpbUAVz4.
Fung, J. (2016). The Obesity Code: Unlocking the Secrets of Weight Loss. Scribe Publications.