I don’t have to tell you that life is getting more expensive – you’re likely already seeing it in your grocery bills.
Between rocketing inflation and a possible recession, people are reporting the highest level of stress recorded in the past 30 years. And with so much stress and so little reprieve, it’s no wonder why America’s heart health continues to drop.
I’ll be the first to say that removing stress entirely is just not feasible — not in normal circumstances and especially in a cost-of-living crisis. However, I believe it’s important to manage the effects of stress to protect your health, your heart, and your metabolic wellness.
How stress affects cardiovascular health
The body responds to stress through a function called the autonomic nervous system (ANS). This is sometimes called the fight-or-flight response due to its original purpose: to help humans fight off or escape from dangerous situations.
In the short term, fight-or-flight can actually help people be more alert and perform better while under stress. The body releases hormones like adrenaline and cortisol to operate at a heightened efficiency.
But when stress is nebulous, acute, and chronic, the ANS releases adrenaline and cortisol into the body without a natural stopgap. Hormone production is no longer kept in check.
Excess stress hormones in the body have been associated with visceral fat, insulin resistance, and muscle weakness. They also compound the pressure put on your heart with:
- Increased blood cholesterol
- Increased triglycerides
- Higher blood sugar
- Higher blood pressure (hypertension)
- Atherosclerosis (hardening of arteries)
The cost-of-living crisis affects more than just your money. If you allow stress to control your life, it will quickly control your health as well.
Methods of stress management during times of crisis
There is no magic pill, supplement, or medicine you can take to reduce the effects of cortisol on your heart. The only solution is to implement some stress reduction techniques and be mindful of how you’re feeling both mentally and physically.
I find that all facets of life must be balanced to reduce stress efficiently, starting with your exercise regime.
Increase your exercise
I encourage you to strive for 30 minutes a day of cardiovascular training. This means HIIT or interval work, short bursts of cardio, and plenty of strength-focused training.
Exercise has a wonderful stress-fighting effect on the body, and is even known to reduce blood pressure, increase emotional resilience, and otherwise enhance mental health.
Eat whole, real foods
In a cost-of-living crisis, food is one of the first parts of a budget to see major cuts. To shave off unnecessary expenses, many people turn towards ‘cheaper’ processed foods.
But not only can this be disastrous on your physical health, it may even make you more stressed as well. Processed meats such as ham, high sugar foods like candy, and drinks that contain caffeine and alcohol are all associated with increased stress.
You might be tempted to think that ‘healthy’ and ‘cheap’ as opposable concepts. However, whole, real foods are often cheaper than processed foods.
When you eat nutrient dense, whole real foods you will be hungry less often and may eat less overall.
The difference here is labor. It might take you just 30 seconds to heat up a frozen breakfast sandwich, but a homemade fruit bowl with scrambled eggs will take far more time to prepare.
Start by purchasing just a few essentials for the week, then planning out each of your meals before going to the grocery store. This cuts back on both food waste and your time spent cooking, which will save you more money in the long run.
Find meaningful activities
Hobbies, vacations, and rest are all associated with reduced stress. In fact, people who rest longer than six hours per night have lower blood pressure and stronger metabolisms as a result.
I always encourage my patients to focus on self-care. Not only can this eliminate the major effects of stress, but studies suggest it may also reduce your risks of depression and low mood.
Find ways to relax that won’t put a strain on your schedule or your budget. Hiking is a great option that supports healthy movement and reduces stress. You could also take up a group hobby with like-minded people in your community.
Working with a coach for stress and heart disease prevention
Managing stress in times of crisis is a multifaceted issue. It requires diet changes, lifestyle adjustments, and a much higher degree of self-care.
It can be difficult to implement sustainable changes without some level of guidance. Many people find that professional help is an advantageous solution, particularly from a certified heart health coach.
Metabolic coaches can help to protect your health during times of stress and beyond. While they certainly can’t make any changes for you, they can help you navigate a cost-of-living crisis from a metabolically sound perspective.
If you’re struggling to manage stress on your own, or if you’re interested in learning more about how to optimize your metabolism during crisis, I encourage you to connect for a 15-minute consultation.
This free meeting allows me to provide personalized suggestions for stress in your personal life.