How to Reduce Stress and Anxiety and Improve Your Sleep Naturally: A Holistic Approach

In today's fast-paced world, stress and anxiety can feel like constant companions, often impacting sleep and overall well-being. While occasional stress is a natural part of life, chronic stress and anxiety can lead to long-term health issues if left unchecked. Fortunately, there are holistic, natural ways to calm the mind, reduce stress, and improve sleep quality. Here’s how you can nourish your body, mind, and spirit to foster inner peace and achieve restful sleep.

1. Nourish Your Body with Stress-Relieving Foods

The food you eat directly impacts your mood and how well you manage stress. Focus on whole, nutrient-dense foods that can help balance hormones, stabilize blood sugar levels, and support the nervous system.

• Magnesium-rich foods: Magnesium is known as nature’s relaxant and helps calm the nervous system. Foods like dark leafy greens, pumpkin seeds, almonds, and avocados are excellent sources.

• Omega-3 fatty acids: Found in fatty fish like salmon, walnuts, and flaxseeds, omega-3s help reduce inflammation and support brain health, aiding in the reduction of anxiety.

• Herbal teas: Chamomile, lemon balm, and lavender teas have calming properties that help lower stress levels and improve sleep quality

• Complex carbohydrates: Whole grains like quinoa, oats, and brown rice boost serotonin levels, a neurotransmitter that promotes feelings of well-being and relaxation

• Probiotics: Your gut is known as the "second brain," and maintaining a healthy gut flora can help reduce stress and anxiety. Include fermented foods like yogurt, kimchi, and sauerkraut to support gut health.

2. Use Herbs and Supplements to Calm the Mind

Certain herbs and supplements are well-known for their adaptogenic properties, meaning they help the body adapt to stress and promote balance.

• Ashwagandha: A powerful adaptogen that helps reduce cortisol levels (the body’s primary stress hormone) and calms anxiety.

• Rhodiola Rosea: Known for boosting energy and mental clarity while reducing the physical and emotional effects of stress.

• Passionflower: A natural sedative that can help calm anxiety and improve sleep quality.

• L-Theanine: Found in green tea, this amino acid promotes relaxation without causing drowsiness, making it ideal for managing anxiety during the day.

• Magnesium supplements: If you struggle to get enough magnesium from food, a supplement can help promote relaxation and muscle relaxation, which is beneficial before bedtime.

3. Cultivate a Daily Mindfulness or Meditation Practice

Meditation and mindfulness are powerful tools for reducing stress and anxiety. By training your mind to stay present, you reduce the tendency to dwell on future worries or past regrets, which can contribute to anxiety.

• Mindfulness meditation: Focus on your breath and let go of thoughts that arise, gently bringing your attention back to your breathing. This practice helps reduce cortisol levels and promotes calm.

• Progressive muscle relaxation: Start by tensing and then relaxing each muscle group in the body. This technique not only eases physical tension but also helps you recognize where you’re holding stress in your body.

• Gratitude journaling: Writing down three things you’re grateful for each day can help shift your focus from stress and anxiety to positive aspects of your life, improving mental outlook and reducing anxious thoughts.

• Try Float Therapy: Sensory Deprivation or R.E.S.T (Restricted Environmental Stimulation Technique) is the practice of floating in body temperature water loaded with Epsom salts. The dark, calm and relaxing environment of the float tank has been proven to reduce cortisol/stress levels, improve sleep and promote overall wellness. Check out GoFloat Studios in Burlington! They offer a 6 week stress management class that is worth checking out!

4. Prioritize Sleep Hygiene

Your sleep environment and bedtime routine play a significant role in how well you rest. By creating an optimal environment for sleep, you can fall asleep faster and enjoy more restorative rest.

• Create a sleep-friendly environment: Keep your bedroom cool, dark, and quiet. Eliminate electronic devices at least an hour before bed, as blue light can interfere with the production of melatonin, the sleep hormone.

• Stick to a consistent sleep schedule: Going to bed and waking up at the same time every day helps regulate your circadian rhythm, which improves sleep quality.

• Incorporate a calming bedtime routine: Engage in relaxing activities like reading, gentle yoga, or taking a warm bath to signal to your body that it’s time to wind down.

• Avoid stimulants before bed: Caffeine, sugar, and even alcohol can interfere with your ability to fall asleep. Try to avoid them in the late afternoon and evening.

5. Move Your Body to Release Tension

Exercise is one of the best ways to reduce stress, boost your mood, and improve sleep. Regular movement helps release endorphins—chemicals in the brain that act as natural painkillers and mood elevators.

• Yoga: This practice combines physical movement with mindfulness, which helps calm the mind while improving flexibility and reducing muscle tension.

• Walking in nature: Spending time outdoors in nature has been shown to lower stress levels and improve overall well-being. A simple walk in the park or forest can work wonders for reducing anxiety.

• Breathing exercises: Practice deep breathing or pranayama to calm the nervous system and reduce stress. Slow, diaphragmatic breathing lowers heart rate and blood pressure, promoting a sense of peace.

6. Cultivate Connection and Social Support

Human beings are social creatures, and isolation can exacerbate feelings of stress and anxiety. Building strong connections with friends, family, or a support group can provide comfort and help you manage stress more effectively.

• Reach out to loved ones: Simply talking through your feelings with a trusted friend or family member can provide emotional relief and help you gain perspective on what’s troubling you.

• Engage in activities that bring you joy: Whether it’s a hobby, volunteering, or spending time with loved ones, doing what makes you happy can alleviate stress and reduce anxiety.

7. Practice Self-Compassion

It’s easy to be hard on yourself, especially when life feels overwhelming. Practicing self-compassion involves treating yourself with kindness, understanding, and patience, just as you would a friend in need.

• Acknowledge your feelings: Instead of pushing away stress or anxiety, acknowledge it without judgment. This simple act can reduce the power these emotions hold over you.

• Create time for self-care: Whether it’s taking a day off to rest, reading a book, or pampering yourself with a home spa day, self-care is essential for managing stress and improving your mental health.

Final Thoughts

Managing stress and anxiety while improving sleep isn’t just about quick fixes but about cultivating long-term habits that promote balance and well-being. Through mindful eating, movement, relaxation techniques, and lifestyle adjustments, you can regain control over your stress and enjoy better sleep and peace of mind. By embracing a holistic approach, you’ll not only reduce stress but also build resilience to handle life’s inevitable ups and downs with greater ease. Take small steps daily, and remember to be patient with yourself as you explore what works best for your unique needs.

If you’re looking for more guidance on how to improve your nutrition and lifestyle to help manage stress and improve sleep, book your free 20 minute nutrition consult today!

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Struggling With Fatigue? Here Are Some Natural Ways To Boost Your Energy!

what causes fatigue?

 There are so many things that could be contributing to fatigue and lack of energy each day.

• Lack of activity – exercise can boost your energy levels! Try to move and exercise every day, even if you’re tired.

• Eating too many refined carbs – carbohydrates are a great food source for quick energy, however, consuming processed carbs and refined sugars and flours can result in unstable blood sugar levels, leaving you tired and hungry. Focus on whole grains as often as you can.

• Dehydration – you need to drink enough water every day to replenish the water lost through regular bodily functions. Not drinking enough throughout the day can reduce your energy levels and your ability to focus. Stay hydrated!

• Poor sleep quality – getting a good night sleep is important, your body and mind both need it to reset and recharge.  Getting into a good sleep routine will help boost your energy levels and improve your overall mood.

• Not eating enough – your body requires a certain number of calories to fuel your body and to prevent your metabolism from slowing down. Not consuming enough calories and nutrients throughout the day can result in fatigue. Find out a healthy calorie range for your body and try not to go below it each day. Also, make sure you’re filling these calories with healthy, wholesome, and nutrient dense foods.

• Inadequate protein intake – protein helps to boost your metabolism and promotes muscle growth.  Focus on incorporating high quality proteins into diet each day to help keep your metabolism up and your energy high.

• Stress – excessive and chronic stress can lead to fatigue and reduced quality of life. Stress can be physically, mentally, and emotionally draining and can have a negative impact on how you feel each day. Try to reduce your stress levels and find healthy ways to manage and respond to stress in your life.

• Health conditions – fatigue can also be a symptom of several diseases and health issues. If your fatigue persists, make a visit to your family doctor to ensure that you are healthy and that there are no underlying medical causes for your fatigue.

what are the symptoms of fatigue?

 The symptoms of fatigue can be physical, mental or emotional and typically result in exhaustion while trying to carry out daily activities. Here are a few common symptoms:

• lack of motivation

• drowsiness

• difficulty focusing and learning

• lack of concentration

• not feeling refreshed after sleep/rest

• sore or tired muscles

• moodiness/irritability

• slowed reaction time

• GI issues

• headaches

natural ways to boost your energy levels

Nutrition

Focus on choosing whole nutrient dense foods that will help fuel your body. Also, focus on getting your three meals in and a good snack or two when you need them – ensuring that you’re eating regularly throughout the day and that you’re getting enough food/calories in, will help keep you energized (don’t skip meals). Avoiding processed foods and refined carbohydrates/sugars will also help keep your energy levels up.

Here are some foods that can help boost energy:

• Nuts (almonds and cashews are great, pistachios, pecans, walnuts, etc.) – these are packed with protein, fibre, healthy fats and nutrients that will give you a punch of energy. ¼ cup or a small handful would make a good afternoon snack.

• Natural nut butters are good to include in your diet as well. Try 1 tbsp. with an apple or banana or on a plain rice cake would be great. You can also stir into oats or include in a smoothie.

• Seeds (chia seeds, flaxseeds and pumpkin seeds) are packed full of fibre, essential fats and other nutrients to boost your energy (try including these in your day, add chia or flax to your morning smoothie or sprinkle flax on eggs, try chia seed pudding, mix pumpkin seeds into a little nut mix or add to a salad). Lots of ways to enjoy seeds.

• Fatty fish – a great source of omega 3 as well as B vitamins (which are important for the body to produce energy)

• Leafy green vegetables (broccoli, bok choy, spinach, kale, etc.) – all loaded with vitamins/minerals (including B vitamins) as well as antioxidants that will help boost your energy and improve your health.

• Whole grains (brown rice, quinoa, oats, spelt and whole wheat)

• Fruit is loaded with fibre and vitamins/minerals that will help increase energy levels and promote good health (avocado, blackberries, bananas, dried figs, dried prunes, pears and raspberries) – all fruit is great, try incorporating 1-2 servings a day.

• Lean Protein – a powerful energy source (eggs, chicken, fish, lean turkey, lean beef, etc.)

• Beans/Legumes (chickpeas, lentils, black beans etc.). Add these to salads or bowls or try making a healthy bean burger. Hummus is also great, 1-2 tsp. of hummus with some raw veggies would be a good little snack.

• Sweet Potato

• Dark chocolate – including a square or two of dark chocolate can help (something 75% or higher). You could try 1 square with some almonds or nuts for a snack.

 Supplements

 There are a number of different vitamins and supplements that you can take to help boost your energy levels.

• Vitamin B 12 plays a huge role in energy production in the body. It can be found naturally in some animal proteins including meat, fish and dairy. Taking a supplement would be a great for you. You can get this in a number of formats (including sublingual – under the tongue) and is inexpensive.

• Iron – this is necessary to transport oxygen to your body’s tissues. If you’re low in iron, extreme fatigue can result. Ensure that you’re incorporating a variety of iron rich foods in your diet each week (red meat, chicken/turkey and seafood are great source of iron. You can also get iron from beans, dark leafy greens, dried fruits (natural) and peas).

• Ashwagandha & Rhodiola Rosea –  these are both adaptogens (botanical supplements) which can help protect the body against the effects of mental and physical stress.

• CoQ10 – this is a powerful antioxidant that is found in every cell of your body and is need for energy production. Our body produces CoQ10 and we can also get it from our diet through certain meats, fish and peanuts. As we age, our ability to produce CoQ10 is decreased, so supplementing may be beneficial later in life.

• Magnesium and melatonin may help promote good sleep, which is essential for good health and for increasing energy levels.

• There are some combination supplements that you can buy that are formulated specifically for energy, sleep and stress.

 Although supplements may be beneficial in helping you stay alert and energized each day, they are not a substitute for what your body needs naturally – focus on getting adequate sleep, eating healthy foods, drinking lots of water and exercising daily.

Lifestyle

• Make sure you’re getting enough sleep each night. Focus on getting into a good sleep routine; get to bed at the same time each night and avoid screen time before bed.

• Keep your stress levels down and find healthy ways to manage them. Stress can make you feel tired and completely drained. Physical, emotional, and mental stress can all take a toll.

• Stay active – regular exercise can help boost your energy levels and improve your overall health.

• Don’t over pack your day – find time to relax each day.

• Stay hydrated! Keep focused on getting lots of water in each day.

• Avoid smoking and limit alcohol consumption.

• Yoga and mindfulness practices – this can help reduce stress, improve sleep and promote relaxation.

• Be social – get out and spend time with family and friends. This will boost your mood and enhance your overall wellbeing.

 Making a healthy lifestyle change can help improve your overall health and leave you feeling more energized and focused each day! Make your health a priority – fuel your body with the foods it’s needs each day and be sure to treat your body with love and kindness.

If you are looking for the guidance and support to help improve your energy levels and overall health, check out Thrive’s online nutrition programs!

Tips For Staying Healthy This Fall

It’s that time of year again. The days are getting shorter, the colours are changing, and cooler weather is upon us. It's time to focus on your wellness!

With cold and flu season approaching there is no better time to start focusing on your health.

Here are a few tips to help boost your immune system and keep you healthy this fall.

1. Sleep – getting a good night sleep is essential to help restore and rejuvenate both the mind and the body. Aim for a good 7-9 hours of sleep each night. Here are few things that you can try:

• Get into a good sleep routine; go to bed early and wake up early (ideally the same time each day). With the shorter days approaching, there will be more hours of dark and therefore more hours for sleep!

• Essential oils are great. Try a lavender pillow spray or diffuse some lavender oils in your bedroom. There are also some great oil blends that help promote sleep.

• Have a warm bath to help relax and calm your muscles.

• Deep breathing

• Try melatonin – a natural supplement

• Listen to a guided meditation app or white noise while you’re in bed ready to sleep.

• Shut down the screens, electronics and lights at least an hour before you go to bed. Try reading to tire your eyes and mind.

• Tea – drink a warm and relaxing tea before bed (lavender, chamomile, etc.)

• Busy mind? Write a to do list and keep a pad of paper and pen beside your bed.

2. Stress – reducing your stress will help promote a strong body and immune system and will also help reduce inflammation and imbalances within the body. It’s important to take care of yourself mentally, emotionally and physically. A few ways to manage stress:

• Exercise is a fantastic way to reduce your stress levels – when you exercise, your body releases endorphins, the brains “feel good” neurotransmitters. Get outdoors and enjoy some activity and fresh air!

• Yoga

• Meditation (guided meditation apps are good!)

• Deep breathing

• Get a massage

• Talk to friends and family

• Take a bath with essential oils and Epsom salts

• Take a nap

• Read a book

• Take time for yourself

• Don’t be afraid to take a day off if you’re feeling overwhelmed and stressed out.

3. Nutrition – eating a healthy and balanced diet each day is essential to keeping your body and mind strong. The cooler weather may call for warmer comfort foods; focus on finding some healthy recipes to keep you cozy and satisfied. A few tips:

• Focus on eating foods high in antioxidants, vitamins and minerals – lots of green and colourful vegetables and fruits. Try to eat local and in season - the fresher the produce the higher the nutrient quality! Some in season foods for the fall include apples, squash, pumpkin, brussels sprouts, turnips and cranberries.

• Aim to eat 3 small balanced meals and 1-2 snacks a day (don’t skip meals)

• Be sure to get a good amount of protein, healthy fats (olive oil, avocado, nuts/seeds, salmon, etc.) and whole grains in your diet each day.

• Consume immune boosting foods like garlic and ginger, almonds, as well as foods rich in vitamin C (oranges, brussels sprouts, cauliflower, cabbage, kale, sweet potato, white potato, squash, spinach/leafy greens, tomato, bell peppers, kiwi, strawberries, papaya, etc.)

• Stay hydrated! Make sure you’re drinking lots of water throughout the day – take a bottle with you everywhere you go and keep track of your intake.

• Try to stay away from or limit sugars, caffeine, saturated and trans fats, alcohol, processed/refined foods – anything that may contribute to a weakened immune system and inflammation within the body.

There are lots of great recipes for a healthy homemade chicken soup when you’re feeling run down!

4. Natural Supplements – there are some vitamins, minerals and natural herbal remedies that can help promote a healthy immune system.

• Omega 3 Fatty Acids (EPA/DHA) – this can be found in some foods but taking a supplement will ensure that you’re getting all the healthy fats that you need.

• Probiotics – also great for digestive health.

• Echinacea and oregano – if you feel a cold coming on, try an echinacea supplement or a few drops of oil of oregano.

• Vitamin D – we don’t get enough vitamin D from the sun in the cooler months and therefore it would be beneficial to take a supplement each day. Vitamin D aids in the absorption of calcium and promotes strong and healthy bones.

• Vitamin C - has both antioxidant and immune boosting properties.

• Zinc, Vitamin B 12 and E have also been shown to help boost the immune system

• Curcumin – powerful anti-inflammatory and antioxidant properties

• Garlic – you can include this in your meals or consume garlic capsules

5. Exercise – make a plan to get some activity in each day. Regular exercise can help boost your immune system and improve your overall health. If you know you have a long busy day, focus on getting a workout in first thing…that way you won’t bail when you’re tired later in the day. Get out for a walk or hike, hit the gym or join a class – every little bit counts!

6. Wash and sanitize your hands often and create a clean home and work environment.

Take care of yourself and your loved ones this fall! Enjoy everything that the season has to offer – stay healthy and happy.

If you’re looking for the daily guidance and support to help keep you on track, check out Thrive’s online nutrition programs!