Stress Eating

Stress eating and emotional eating are something that many people struggle with! It is very common after a long and stressful to reach for sweets or processed foods and this can often times to lead to eating more of those foods than we intend. Therefore, it’s important to identify the triggers that lead to stress or emotional eating. Once you have identified these triggers, you can create a plan to manage them, including finding alternative activities to distract yourself, such as exercise or meditation. Also, take time to practice mindful eating. This means paying attention to the food’s taste, smell, and texture and being present in the moment. Eating more mindfully could mean that you allow yourself that sweet treat after a long day but in moderation. If you need some more guidance, reach out to your nearest coach today to learn how Metabolic Balance can help you!

Stress and Metabolism

Feeling stressed out? Your metabolism feels it too! Did you know chronic stress can slow down your metabolism, making weight loss harder and cravings stronger? When stress levels rise, your body releases cortisol, a hormone that:

-Increases fat storage (especially around the belly)
-Causes blood sugar imbalances, leading to cravings
-Slows digestion and energy production

However it is not all bad news, because nutrition can help! Focusing on the following can help alleviate that stress:
-Healthy Fats – Support hormone balance and brain function.
-Quality Protein – Stabilizes blood sugar and keeps you full longer.
-Nutrient-Dense Veggies – Provide essential vitamins to combat stress.
-Hydration & Herbal Teas – Reduce cortisol and improve digestion.

Fueling your body the right way helps you manage stress, balance hormones, and support a healthy metabolism.

Stress Management

Did you know that effective stress management can significantly impact our overall well-being? Awareness of stress triggers and responses can empower you to influence and make positive changes actively. Taking short breaks for activities like walking, creative pursuits, listening to music, or reading can have a relaxing effect. However, it’s important not to view these activities as additional tasks but as enjoyable pastimes. By incorporating targeted relaxation practices into daily life, you can prioritize self-care and effectively manage stress levels!

Stress

Although we often think of the mental effects of stress, did you know that stress can significantly impact our nutritional needs? When we experience stress, our bodies release stress hormones that can affect digestion, metabolism, and nutrient absorption. Additionally, stress can lead to emotional eating or changes in appetite, influencing our food choices. When stressed, prioritizing nutrient-dense foods that provide vitamins, minerals, and antioxidants is essential. With Metabolic Balance we create a personalized nutrition plan for you so that your body gets all of the nutrients it needs to handle the ups and downs of life.

Breathing

Yesterday we highlighted how common stress is in our daily life. In addition to nutrition being a tool alleviate stress, breathing is another way to help with stress. Conscious breathing has a tremendous impact on our metabolism and overall well-being.

Relaxation

Breathing is closely connected to the autonomic nervous system, which regulates our physical responses to stress. By focusing on our breath and consciously breathing slowly and deeply, we send signals to our body that everything is fine and there is no immediate threat. This can help reduce stress levels and achieve greater emotional balance.

Detoxification

Deep breathing promotes blood circulation and lymphatic flow in the body. Lymphatic flow is responsible for tissue detoxification. Improved blood circulation and lymphatic circulation can make the detoxification process more efficient.

Alkalization

Through conscious breathing, we can ensure adequate oxygen supply. This is important for alkalization as oxygen helps in breaking down acids and eliminating them from the body through various metabolic processes. Additionally, the way we breathe can influence the pH balance. For example, shallow and superficial breathing can lead to a more acidic environment, while deep and conscious breathing promotes a more alkaline environment. Deep breaths allow for better oxygen uptake, while effectively exhaling carbon dioxide, which generates acidic reactions in the body.

The great thing about breathing exercises is that you can do them anytime and anywhere. It’s best to set a reminder that prompts you to engage in conscious breathing several times a day.

Start right now: put your phone aside and take five deep breaths, consciously inhaling and exhaling. Count slowly to five with each inhalation and exhalation.

Stress and Nutrition

In our hectic world, stress has become a ubiquitous problem. But did you know that stress actually increases your nutrient requirements?

When we’re stressed, our body releases stress hormones like cortisol. These hormones can accelerate metabolism and deplete important nutrients at a faster rate. Additionally, our body provides us with more energy in stressful situations. The increased energy demand caused by stress is accompanied by an increased need for vital nutrients. Specifically, B-vitamins, vitamin C, coenzyme Q10, zinc, selenium, and magnesium are depleted more rapidly in times of stress and need to be replenished through proper nutrition.

– Vitamin C: This antioxidant is crucial for the immune system and helps alleviate stress.

– B-vitamin complex: B-vitamins are essential for energy metabolism and nerve function. They can help reduce stress and improve mood.

– Magnesium: A deficiency in magnesium can lead to increased susceptibility to stress. It has a calming effect on the nervous system and helps reduce muscle tension.

– Antioxidants: Stress can lead to oxidative stress, which can damage cells. Antioxidants like vitamin E and selenium help protect the body.

Coenzyme Q10: Q10 is an important component of cellular respiration and can support energy metabolism. There is an increased need for Q10 during periods of stress.

– Zinc: Zinc plays a key role in regulating hormone balance and strengthening the immune system. It can help alleviate stress and control the body’s stress response.

Maintaining a balanced diet provides our body with all the necessary nutrients. Additionally, it’s important to examine and address the underlying causes of your stress. Take time for yourself to reduce stress and prioritize your nutrition. Your body will thank you!

Health At Work

During a long day of work it can be hard to incorporate habits that help support your health. Below are a few tips to help you feel your best during a long work day.

1. Start your day with a nutritious breakfast rich in the right proteins, vegetables and complex carbohydrates – see the options in your Metabolic Balance plan!

2. Avoid short-term “energy boosters” such as coffee, energy drinks and chocolate bars.

3. Drink 8 oz of water every couple of hours can help you maintain your concentration.

4. During your lunch break, choose a lunch that will supply sustaining rich nutrients and fiber. (Your Metabolic Balance plan can help you here!).

5. Eat your lunch mindfully and not working at your desk. It’s ok to take time to nourish yourself and then get back to work. In this way you’re far more likely to be productive and ultimately get so much more done!

6. In our world, it is inevitable that we have some form of stress on a daily basis. So even if stress cannot always be avoided, be gentle with yourself and listen to your body. Frequent low energy, irritability, sleep disorders, nervousness and physical complaints such as dizziness, high blood pressure, stomach and bowel complaints and back pain are warning signs that your stress may be getting too much.

Possible ways to achieve more tranquility and balance can be regular walks, reading and taking part in physical activity or sports.

Are you taking care of yourself during a work day?

Credit: Metabolic Balance Canada

Managing Stress

With many people returning to in person work and kids going back to school, stress levels for many of us are increasing. Although it can be hard to reduce the amount of stress in our lives we can try to improve how we deal with it. Below are some of our favorite ways to help manage and reduce stress.

1. Eat a whole food based diet – low in sugar, low in processed foods
2. Exercise – this helps the body use the extra sugar in the blood, and decreases stress hormones
3. Rest and digest. Eating at your desk, or ‘on-the-go’ means your digestive system is trying to do two things at once. Eat slowly, take a break for lunch by going outside and removing screens!
4. Deep breathing – try a meditation app or just take 5 deep breaths several times a day. This helps calm our nervous system, reminding our bodies that we aren’t in immediate danger
5. Do something enjoyable! Spending time pursuing a hobby is a wonderful way for the mind and body to relax.

Which ones might you try today?

Adapted: Metabolic Balance Australia and New Zealand

Stress

With a global pandemic, many of us have been experiencing increased amounts of stress for a long time. Although there are many ways to manage stress, one way is through food! Specific foods can support your body and provide valuable stress relief. Foods associated with relieving stress include:

•Green tea: contains L-theanine which promotes feelings of calm.
•Leafy greens such as spinach and kale contain magnesium which helps regulate the stress hormone cortisol.
•Oily fish: the omega 3 fatty acids are thought to reduce excess cortisol, and help you feel less anxious.
•Eggs: the choline found in eggs is needed for a neurotransmitter called acetylcholine that helps with good mood and reduced anxiety.
•Pumpkin seeds are packed with magnesium, zinc and potassium which are all excellent at managing stress symptoms.
•Turmeric: the curcumin found in turmeric may boost your happiness and pleasure hormones of serotonin and dopamine.

Adapted from Metabolic Balance Australia and New Zealand

Overall Wellness

A healthy and varied diet can help you feel physically fitter, increase your energy, and improve your quality of sleep. It also means your body can recover faster and better from stress! A personalized Metabolic Balance will help you achieve your health goals and help you live a fuller and happier life!