Feeling Stressed? How To Banish Chronic Stress With These Science-Backed Exercise & Nutrition Tips From A Certified Personal Trainer
In today’s fast-paced world, we're more stressed than ever before. From work deadlines to family responsibilities and the constant buzz of social media, it feels like we’re always on high alert. For the first time in human history, we're wired to technology 24/7 and demands on our time are constant. If you're a parent, you'll likely feel this more than any other generation. That's because traditional larger family groups composed of multiple generations have been stripped down to nuclear families, putting more strain on the parents who lack the support of extended family.
While stress can be a normal part of life, chronic stress can take a serious toll on your physical and mental well-being. But here’s the good news: exercise and proper nutrition are powerful tools to combat stress and improve your health.
What Stress Does to Your Body
When you’re stressed, your body activates its "fight-or-flight" response, releasing hormones like cortisol and adrenaline. These hormones help you react to danger, releasing glucose into your bloodstream & putting you into a heightened state of awareness. Less urgent physiological functions, like resting or digestion, are put on pause. This response is helpful and necessary for you to react quickly and escape from a dangerous situation. Importantly, your body has evolved over thousands of years in an environment in which stress was acute - meaning it would come and go. But in our modern world, our stress hormones can be chronically elevated, leading to a cascade of negative effects such as:
Weakened Immune System: Chronic stress suppresses your immune function, making you more susceptible to illness (Glaser & Kiecolt-Glaser, 2005).
Increased Risk of Heart Disease: Prolonged stress raises blood pressure and can lead to cardiovascular issues (Steptoe & Kivimäki, 2012).
Weight Gain: Elevated cortisol levels trigger cravings for high-calorie foods, leading to weight gain, particularly around the abdomen (Epel et al., 2004).
Poor Sleep: Stress disrupts sleep patterns, leaving you tired and irritable.
Mental Health Issues: Anxiety, depression, and burnout are all closely tied to unmanaged stress (Lupien et al., 2009).
Simply put, chronic stress can wreak havoc on your body and mind. It's really difficult to feel vibrant and energetic when we're chronically stressed, tired & burnt out.
Why Stress Levels Are Higher Than Ever
Modern life is more stressful than ever before. Here’s why:
Workplace Pressures: The rise of remote work has blurred boundaries, making it harder to disconnect.
Social Media Overload: Constant comparison and endless notifications keep your brain in overdrive.
Economic Uncertainty: Financial pressures and global events add another layer of stress.
Lack of Movement: Sedentary lifestyles leave us feeling sluggish and more vulnerable to stress.
The result? Chronic stress is becoming a public health crisis, and one that urgently needs addressing.
How Exercise Reduces Stress
Exercise isn’t just about physical fitness - it’s a powerful stress-relief tool. Here’s how it works:
Regulates Cortisol: Physical activity helps lower cortisol levels, reducing the harmful effects of chronic stress (Hill et al., 2008).
Releases Endorphins: Exercise triggers the release of feel-good chemicals like endorphins, which improve mood and reduce anxiety.
Improves Sleep: Regular exercise promotes better sleep, helping your body recover from stressful days.
Boosts Confidence: Achieving fitness goals fosters a sense of accomplishment, which can counteract feelings of stress.
👉 Best Exercises for Stress Relief:
Gentle Aerobic Exercise: Running, fast walking, using the elliptical, cycling, or swimming are great for releasing endorphins. If you are chronically stressed, make sure to engage in low intensity steady state aerobic exercise as higher intensities can lead to increased levels of cortisol production.
Resistance Training: Resistance training helps you feel physically and mentally resilient, and is excellent for connecting your mind to your body. This mind-muscle connection is one of my favourite ways to get stress out of my mind & focus on my body instead.
Yoga and Stretching: These promote relaxation and mindfulness, helping calm the mind.
Walking In Nature: Abundant evidence exists showing strong correlations with stress hormone decreases after walking in nature. It's my all-time favourite exercise when I'm stressed. Birdsong is also a huge stress-reliever so exercising somewhere with birds is even better!
The Role of Nutrition in Stress Management
What you eat directly affects your brain and body’s ability to handle stress. A balanced diet can stabilise energy levels, promote mental clarity, and reduce inflammation caused by chronic stress.
Stabilize Blood Sugar: Eating balanced meals with protein, healthy fats, and complex carbs prevents energy crashes and mood swings.
Combat Inflammation: Omega-3 fatty acids (found in salmon and flaxseeds) and antioxidants (in fruits and vegetables) reduce inflammation caused by stress (Kiecolt-Glaser et al., 2010).
Boost Mood with Micronutrients: Magnesium (found in leafy greens) and B vitamins (in whole grains) support your nervous system and help your body cope with stress.
Limit Stress-Triggering Foods: Reduce caffeine, sugar, and processed foods, which can exacerbate anxiety and fatigue.
Why Coaching Can Make a Difference
While exercise and good nutrition are powerful tools, putting them into practice during stressful times can feel overwhelming. That’s where coaching comes in.
Accountability and Motivation: A coach helps you stay consistent, even when life gets busy.
Personalized Plans: Everyone’s stress response is different. A coach tailors workouts and meal plans to your unique needs.
Stress Management Strategies: Coaches provide tools like mindfulness practices, scheduling techniques, and stress-reducing habits.
When you work with a coach, you’re not just improving your fitness or eating habits—you’re building a sustainable lifestyle that equips you to handle stress more effectively.
Take Action Today
Stress may be unavoidable, but it doesn’t have to control your life. Exercise and nutrition are powerful allies in managing stress, boosting your mood, and improving your overall health.
If you’re ready to take control of your health and reduce stress, sign up for a FREE 30 minute workshop with me. As a NASM Certified Personal Trainer & Nutrition Coach, we can create a plan that works for YOU—so you can thrive, even in stressful times.
References
Epel, E. S., Lapidus, R., McEwen, B., & Brownell, K. D. (2004). Stress may add bite to appetite in women. Psychoneuroendocrinology, 26(1), 37-49. Glaser, R., & Kiecolt-Glaser, J. K. (2005). Stress-induced immune dysfunction: Implications for health. Nature Reviews Immunology, 5(3), 243-251.
Hill, E. E., Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, A. C. (2008). Exercise and circulating cortisol levels: The intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587-591.
Kiecolt-Glaser, J. K., Derry, H. M., & Fagundes, C. P. (2010). Inflammation: Depression fans the flames and feasts on the fuel. American Journal of Psychiatry, 167(9), 968-978.
Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2009). Effects of stress throughout the lifespan on the brain, behavior, and cognition. Nature Reviews Neuroscience, 10(6), 434-445.
Steptoe, A., & Kivimäki, M. (2012). Stress and cardiovascular disease. Nature Reviews Cardiology, 9(6), 360-370.