Dealing with Stress and Anxiety

Last week we had Ryan Johnston come and talked to us about nutrition and gut health. One of the biggest takeaways from our session was how much stress. The key points that really hit home to us was stress management.

The Impact of Stress on Our Bodies

Stress affects everything—our energy levels, recovery, weight, sleep, and even injury risk. As we age, our bodies become less tolerant of stress, so it’s crucial to recognize the signs early. Chronic stress can lead to weight gain (especially around the belly), slow down muscle recovery, disturb our sleep patterns, and make us more prone to injuries. It also takes a toll on our mental health and can drain our motivation for fitness and self-care.

Nutrition, Exercise, and Life Stress

Stress doesn’t just come from life challenges—what we eat and how much we exercise can also contribute to it. Over-exercising or under-fueling your body when you’re stressed can backfire, causing more harm than good. The old style of eating less and exercising more is not a clear and cut answer, it is about eating well, and exercising an appropriate amount that you can recover from. Recognizing when to pull back is key. A day or two of rest, or a lighter workout option, could be just what your body needs to recover and reset.

Stress Management Techniques

We touched on some great tools for managing stress, and I’d love for you to give them a try:

• Box Breathing: This simple breathing technique helps activate your parasympathetic nervous system, promoting calm. Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4.

• Cold Showers: It sounds uncomfortable, build it up slowly, but his reasoning I liked that by developing the pathway for the body to breath while under the cold water (stress) you are teaching the body to breath any time the body is under stress. .

• Grounding: Spend time outside with your feet touching the earth, whether it’s grass, dirt, or sand. This can help balance your body’s energy and promote relaxation.

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Staying In Tune with Your Body

The more we listen to our bodies, the better we can manage stress. Pay attention to how certain foods make you feel, notice if your sleep or mood changes after intense workouts, and be mindful of life’s demands. If you feel like your energy is dipping or recovery is taking longer, it may be time to pull back, nourish your body, and reset.

Our health and fitness journeys are about finding balance, especially as our bodies change with age. Remember, taking time to rest and manage stress is not a setback—it’s an essential part of the process.

Cheers

Anna