A Natural Approach to Managing Stress: Nutrition, Lifestyle & Breath
- nutritionbyljb
- Apr 14
- 3 min read
April is Stress Awareness month.
Stress is something we all face, but how we respond to it — and how we support our bodies through it — can make a real difference to our health and wellbeing.
When stress becomes chronic, it can have a ripple effect on everything from sleep and digestion to hormone balance and mental clarity. But thankfully, there are simple, evidence-based strategies we can use to support our nervous system and build resilience.
Here’s a practical overview of how nutrition, lifestyle habits, and breathwork can all play a role in reducing the effects of stress.
1. Nutrition: Building the Foundation for Stress Resilience
What we eat plays a vital role in how our body copes with stress. Certain nutrients can help regulate our stress response, support adrenal function, and reduce inflammation.
Here are a few key nutritional strategies:
Balance blood sugar: One of the most effective things you can do is eat regular meals with a balance of protein, healthy fats, and complex carbohydrates. This helps prevent blood sugar spikes and dips that can trigger or worsen feelings of anxiety or fatigue.
Include stress-supportive nutrients:
Magnesium (leafy greens, seeds, nuts) helps calm the nervous system
Vitamin C (citrus, peppers, berries) supports adrenal health
B vitamins (whole grains, legumes, eggs) are essential for energy and mood
Omega-3 fats (oily fish, flaxseeds, walnuts) have anti-inflammatory and mood-stabilising benefits
Stay hydrated and reduce stimulants like caffeine and alcohol, which can intensify stress symptoms.
2. Lifestyle: Creating Daily Habits that Calm the Nervous System
Lifestyle plays a huge role in how well we recover from or cope with stress. It’s often not about doing more — it’s about doing less, more intentionally.
Here are some practical lifestyle tips:
Prioritise daily movement: Gentle exercise like walking, yoga, or stretching can help regulate cortisol and improve mood.
Spend time in nature: Being outside, even briefly, can reduce feelings of overwhelm and reconnect you to a sense of calm.
Protect your energy: Setting boundaries, reducing screen time, and giving yourself permission to rest are all powerful forms of self-care.
Cultivate moments of joy: Laughter, music, connection with others, or a creative outlet can buffer the effects of daily stress.
These habits help bring your body out of a constant "fight or flight" state and back into a more restorative rhythm.
3. Breathwork: A Free and Powerful Tool for Stress Relief
Breathing is one of the most accessible and effective tools we have for calming the body and mind — and it works fast.
When we’re stressed, our breath often becomes shallow and rapid, reinforcing the body’s stress signals. But when we breathe deeply and intentionally, we can activate the parasympathetic nervous system (the “rest and digest” mode), helping us feel more grounded and in control.
Two simple techniques to try:
Box Breathing (4-4-4-4): Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat several times.
This rhythmic breathing helps regulate the nervous system and encourages focus.
4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale slowly for 8. Great for winding down before sleep.
The extended exhale activates the parasympathetic nervous system, helping to calm the body and mind.
Just a few minutes a day can reduce feelings of anxiety, support better sleep, and improve mental clarity.
Final Thoughts
Managing stress doesn’t have to mean drastic changes. Often, it’s the gentle, consistent steps — nourishing meals, daily habits that restore rather than deplete, and intentional breath — that make the biggest difference.
Supporting your nervous system holistically helps not only reduce the impact of stress but also improves energy, sleep, mood, and overall wellbeing.
Which one of these tools will you try first?