“In order to have good health, you must manage your stress” - Wendy Kleinke

There is no avoiding stress. However, there are ways to limit it and manage it. 

Common Signs of Stress

Symptoms of stress will show up in many different ways. Here are a few different ways your body may be telling you that your stress levels are too high:

• trouble falling asleep or staying asleep

• fatigue, low energy or sleepiness

• hair loss

• heart palpitations

• anxiety

• depression

• aches and pains

• increased alcohol or drug use

• emotional withdrawal

• change in emotional response

• cloudy thinking

• change in appetite

• weight gain or loss
  

3 Types of Stress

Many people do not realize that there is more than one type of stress. 

There is chemical stress, physical stress and emotional stress. 

Your body responds to all three types of stress the same way. 

Most people in this day and age are experiencing, on some level, all three of these types of stress. 

It is important to understand how these types of stress occur, so that you can do something about it. 

Having elevated stress levels contributes to inflammation, difficulty sleeping, decreased immunity, and unwanted weight gain, just to name a few.

Managing your stress is the key to solving your health problems. 

Let’s break down these types of stress and what you can do about it. 

Chemical

Chemical stress is related to food, medications and toxins that are put into your body. 

Processed foods and foods that contain preservatives will cause chemical stress, which will contribute to inflammation. 

It’s tough in the western world to completely avoid this type of food. 

It shows up in packaged foods at the grocery stores and is present in nearly every restaurant setting. 

It is convenient, however extremely hard on our system. The more you can limit this type of food, the better you will feel. 

A lack of essential vitamins or minerals will also show up as a stressor. 

If you are deficient in something, you are stressing your body. 

Dehydration is a very common deficiency and can contribute to headaches, brain function, muscle recovery and proper digestion. 

Common symptoms of deficiencies are headaches, gut issues and trouble with sleep. 

Dehydration is a very common deficiency and can contribute to headaches, brain function, muscle recovery and proper digestion. 

Not all deficiencies will have symptoms, so it is important to get regular check ups with your doctor.

Medications are something that we need sometimes and may not be able to be avoided. 

Experiencing side effects from medications is a sure sign that the stress load is too high for your body.

Alcohol and other drugs are toxins.

Heavy metals are also toxins. 

Heavy metals can show up in the foods that we eat or the water that we drink.

We also pick up free radicals in the air that we breathe. 

Chemical stress is all around us. While it is impossible to avoid, there are things that you can do to limit it, as well as ways to detox from it. 

Fasting can be an excellent way to reduce your chemical stress.

All fasting is not equal and longer is not necessarily better.

If you are looking to get started with fasting and managing your stress, you may want to consider The Hormone Workbook.

I created this workbook for women over 40 who are struggling with high stress levels and changing hormones.

It is designed to help lower your stress through behavior changes and to identify where you may need to improve your nutrition.

It's very low cost, as I want it to be accessible to every woman who needs it.

How to Manage Chemical Stress

• Keep hydrated

• Implement Fasting

• Balance your minerals

• Limit processed foods

• Eat foods rich in antioxidants

• Eat more fiber

• Cut back or quit drinking alcohol

• Find ways to sweat-workout, sauna, steam room

• Dry brushing

Physical

This type of stress relates to trauma to the body, exercise or the lack of exercise and appropriate rest and sleep. 

Just like chemical stress, physical stress will cause an inflammatory response. 

Sometimes injuries are unavoidable. 

Accidents happen and trauma can occur. 

This can be as simple as cutting your finger, or as horrific as getting hit by a car. 

Movement is another form of physical stress, and so is the lack of movement. 

You want to be getting in enough movement, and the right type. 

This is where women over 40 can get caught up and frustrated. 

It’s important to find balance in how much you are moving, and how much you are resting. 

Walking is a great way to get in movement on a daily basis. 

Strength training a few times per week (at moderate intensity) is also a part of the movement-balance formula. 

How to Manage Physical Stress

• Walk daily

• Moderate intensity strength training 2-3x per week

• Take rest days between workouts

• Use heat to help muscle recovery

• Take epsom salt bath

• Drink water to flush lactic acid

• Get a massage

• Eat enough protein

• Sleep

Emotional

This is the one that most people think of when it comes to stress. I also think that it is the most challenging to manage. 

Getting a hold of emotional stress often requires a change in thinking patterns, setting of boundaries and a whole lot of self awareness. 

While this one may be the most work to get a hold of, I also think managing your emotional stress is worth the most effort and attention. 

It is not easy to become aware of how you are thinking. 

How to Manage Emotional Stress

• Meditate

• Practice mindfulness

• Journal

• Somatic exercises

• Spend time in nature

• Do fun things

• Slow down and rest

• Spend time with loved ones (including your pets)

If you are worried about something or someone, you are causing a stress response in your body. 

That means a rise in cortisol levels and an inflammatory response. 

Let’s think about what that means for a second. 

What does cortisol actually do? 

• Causes your body to wake up. 

• Puts your brain on high alert. 

• Impacts blood pressure. 

• Raises blood sugar levels

• Triggers the production of cholesterol. 

• Slows metabolism. 

• Impacts inflammation

High levels of stress, or continuous stress will cause the body to respond in not so great ways. It will show up as aches and pains, headaches, trouble sleeping and unwanted weight gain, just to name a few. 

It is impossible to avoid stress, but it doesn’t mean that you can’t help yourself by managing it. 

For a more in depth take at managing your stress, I have a work at your own pace Mini Course that is now available and a Full Course that is coming soon.

Here are 6 things you can do to lower your stress in all three areas. 

1. Stay hydrated 

Our bodies are approximately 60% water. Water will aid in digestion, help your muscles to recover and help you to have better brain function. 

Dehydration will not only cause a stress response, but it can trigger headaches and slow the body’s natural functions down. 

One of the simplest and easiest things that you can do to help yourself to feel your best is to drink enough water. 

You want to be aiming to drink half your body weight in ounces everyday. 

You start doing that consistently, I promise you will notice a difference in how you are feeling. 

2. Clean up your nutrition

Trying to eat as close to nature as possible. 

More fruits, vegetables, seeds and nuts. 

This is where all your micronutrients are. In other words, your vitamins and minerals. 

Get organic if you can. 

Find a balance of your macronutrients. Most are not getting enough protein and healthy fats. 

Carbs are not bad-you just want to be getting the nutrient dense carbs. So again- fruits and vegetables. 

Staying away from processed foods and foods that come out of a package makes balancing your macros a whole lot easier. 

3. Exercise

Stay away from high intensity everything. 

Walking is an easy way to improve your cardiovascular health. There is no need to run, walking at a brisk pace is really beneficial. 

Strength training is one the best things that you can do for your body. 

I myself, prefer the gym, however if you are looking for a great home workout with little equipment, you may want to check out Visual Impact Fitness. They have a fantastic workout that you can do from your home that only requires the use of a kettlebell.

2-3 times per week of moderate intensity is all you need.

For more information on strength training, see this article. 

4. Appropriate Rest

This is one that many women struggle with. 

We are at a time in our lives where outside demands are high. 

Kids, parents, jobs and partners all require our attention.

Sometimes it’s hard to find time for ourselves. 
Just like with the oxygen mask on the airplane, you need to help yourself before you help others. 

5. Meditate

I find that when I make time to meditate every day, my days are always better. 

If you have never meditated before, guided meditation can be really helpful. 

I listen to Dr. Joe Dispenza, he is my go-to for meditation. 

He has a few free ones on his YouTube Channel and many available for purchase on his website. 

In additional to traditional forms of meditation, there are also other practices that can be meditative such drawing or painting. 

6. Have Fun

Making time for fun and finding joy in everyday life can have great effects on your stress levels. 

Joy produces the hormone oxytocin, which will naturally bring down your stress levels. 

Having fun is really healthy for your body. 

Find ways to laugh. 

It’s good for your health. 

In Conclusion

When making changes to improve your health, I always suggest working at the easiest point first. 

For some that means working on nutrition (chemical stress), 

Other people find it  is easiest to start with exercise and movement (physical stress). 

Emotional stress can be the hardest to overcome, but the rewards are amazing. 

Making small changes in your life can add up to a big overall impact.

Reducing stress through habit change is what I am most passionate about. I have free resources available along with several low cost offers to help you get your stress under control. You can see my current offers here