5 Ways to Combat Stress

Stress isn't just a mental experience — it takes a real toll on the physical body. Elevated cortisol levels disrupt hormonal balance, impair digestion, drive cravings, and make it significantly harder to lose or maintain weight. Managing stress is not a luxury. It's foundational to your health. Here are five evidence-based ways to start.

1. Practice Deep Breathing

The simplest and most underrated stress management tool available. Taking 10 slow, deliberate belly breaths lowers cortisol, activates the parasympathetic nervous system, and brings your awareness into the present moment. Even if your mind is still spinning, breathing calms the physical stress response — and that matters.

2. Consider Adaptogenic Herbs

Adaptogens are a class of herbs and plant compounds that help the body adapt to physical and psychological stress. They work by supporting the adrenal glands — which become overworked under chronic stress. Well-researched options include ashwagandha, holy basil, rhodiola, and licorice root. These are best taken consistently and are worth discussing with a practitioner to find the right fit for your body.

3. Support Your Nervous System with B Vitamins

B vitamins are the first nutrients depleted under stress, and they're essential for a healthy nervous system and adrenal function. They're commonly called "anti-stress vitamins" for good reason — a quality B-complex supplement can meaningfully support energy and resilience during high-stress periods.

4. Eat a Nourishing, Antioxidant-Rich Diet

Stress generates free radicals in the body, accelerating cellular damage and increasing inflammation. A diet rich in colourful fruits and vegetables provides the antioxidants your body needs to counteract this damage. Stress also depletes key minerals rapidly, so eating a nutrient-dense diet during stressful periods isn't optional — it's restorative.

5. Reduce Caffeine

Caffeine increases both cortisol and adrenaline, compounding your stress response rather than helping you manage it. Over time, this contributes to hormonal imbalance, disrupted sleep, increased cravings, and mood instability. Try capping caffeine at one cup per day — ideally earlier in the morning, away from meals — and notice the difference it makes to your overall stress baseline.