Calm. Strong. Nourished.
If you were feeling your best: Calm. Strong. Nourished.
What would that look like in your daily life?
And what is one small shift you could begin this week?
I recently had the honor of being an invited guest speaker on a women’s health panel for the Villa Park Women’s League, a community founded in 1969, “of like-minded women of all ages and stages in life who want to know their neighbors, pursue new and common interests together, give back to their world, and have fun together.” I am also proud to say, I’m finally a new member!
My talking points focused on the importance of managing stress in our daily lives and the awareness around physical activity and how we eat, not just what we eat. How awareness around these two topics can lead to surprisingly simple and intentional small shifts with big impact.
Depending on the season of life you are currently navigating, you may feel like you’re in a daily whirlwind not even remembering what you ate for breakfast this morning, or you may be navigating a change with a new job, a relationship or family dynamic. Regardless of the season, there is stress on the daily. Stress is necessary to keep our bodies safe, it’s our body’s way of letting us know, “Hey, I’m feeling uneasy and we’re ready to run!” Or, “Hey, I’m feeling uneasy and I’m excited for this next adventure.” How we perceive our stress also has a profound effect on our wellbeing.
In today’s world we aren’t running from lions, tigers or bears. It’s our daily lives and our reactions to the demands of the way we choose to live that heighten our stress response. When adrenaline and cortisol are activated and stay high, our heart rates rise, breathing changes, we perspire, blood pressure rises and the focus of our nervous system is to power the body for “fight or flight”. We are no longer “resting and digesting,” we are on high alert. When our bodies stay in high alert, in fight or flight mode, this is when stress becomes chronic. Chronic stress occurs when stress is not alleviated. It is persistent, our bodies do not get the reprieve it needs to regulate itself and get back to the baseline of rest and digest mode.
High levels of continued stress lead to chronic stress and can have detrimental effects on our health. According to the Mayo Clinic, “the long-term activation of the stress response system and too much exposure to cortisol and other stress hormones can disrupt almost all the body's processes. This puts you at higher risk of many health problems, including:
Anxiety.
Depression.
Digestive problems.
Headaches.
Muscle tension and pain.
Heart disease, heart attack, high blood pressure and stroke.
Sleep problems.
Weight gain.
Problems with memory and focus.”
As a health coach, helping others navigate and reduce daily stress by allowing them the space to reflect and choose the best approach for them and their lifestyle, is most rewarding.
Two approaches that can be helpful in lowering chronic stress are physical activity and mindful eating. These two areas lend itself to many benefits.
Any form of physical activity can have stress relieving benefits. Movement releases endorphins, our feel good neurotransmitters. Walking, dancing, running, gardening, even getting romantic with your partner, etc. What do you enjoy doing to get your body moving?
The focus required during physical activity also gives us a moment to move away from our stressful thought processes and focus on our body and the actual activity; not only breathing, putting one foot in front of the other, but connection- if we are walking with a friend or noticing the natural world around us.
A few benefits of physical activity:
Preserves muscle mass
Protects bone density
Regulates blood sugar
Improves mood
Enhances cognitive function
Social connection
How much physical activity is appropriate? This depends on the individual, their age, gender, what’s available, their experience level, what they have access to, and their goals. Start small and at your level of ability. According to the CDC, you should be getting a minimum of:
150 minutes moderate movement/weekly or 75 minutes of vigorous activity/weekly
Strength training 2x/week
As we age: mobility and balance exercises are extremely important
Mindful eating is such a good way to slow down and shift focus. According to the NIH, “mindful eating is the practice of consciously engaging all senses and being fully present while selecting, preparing, and eating food, without judgment. It involves listening to physical hunger and satiety cues rather than eating based on emotions or distractions. Key benefits include improved digestion, healthier food choices, increased enjoyment, and a better relationship with food.
This significantly reduces stress by calming the nervous system, preventing emotional overeating, and fostering a positive connection with food.
Benefits of mindful eating:
Interrupts Stress Eating: By fostering awareness of physical vs. emotional hunger, it prevents using food to cope with stress, anxiety, or sadness.
Calms the Nervous System: Eating in a calm, focused environment rather than rushing or multitasking reduces the body's physiological stress response.
Improves Digestion: Slowing down and chewing thoroughly enhances digestion, which is often compromised during periods of high stress.
Reduces Guilt and Anxiety: Shifting away from strict dieting to intuitive eating alleviates the anxiety associated with food choices, focusing instead on how food makes the body feel.
Supports Physiological Balance: Choosing nutrient-dense foods (like vegetables and healthy fats) over caffeine or sugar prevents blood sugar crashes that exacerbate stress, supporting emotional regulation.”
When was the last time you sat undistracted, actually looked at your food, actually tasted your food and actually chewed it thoroughly before swallowing to notice the tastes and textures? When it’s time to eat, I challenge you to eat your meal undistracted by your phone, computer or the tv. Enjoy your meal and express gratitude for the nourishment in front of you. Putting your fork down between bites and noticing when you are full.
By choosing, whole, nutrient-dense foods, focusing on appropriate protein amounts, fiber rich carbohydrates, healthy fats, and hydration you can support
Energy levels
Immune function
Hormone balance
Brain health
Bringing it all together:
When we calm our nervous system → we think clearly
When we move → we regulate stress
When we nourish → we stabilize energy
If you were feeling your best: Calm. Strong. Nourished.
What would that look like in your daily life?
And what is one small shift you could begin this week?
Are you ready to feel calm.strong.nourished?
Let’s connect to start your journey towards feeling your best! No pressure, just a conversation.
References:
https://vpwl.org/
https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
https://nutritionsource.hsph.harvard.edu/stress-and-health/
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
https://pmc.ncbi.nlm.nih.gov/articles/PMC5556586/