Finding Your Rhythm – a Different Approach to Managing Stress…

It’s a safe bet to say that the majority of us feel like we have too much stress in our life.  And whilst some stress is inevitable, and even desirable as a part of change and growth, chronic stress can have a negative impact on our health goals – including mood, weight loss, energy and management of chronic conditions.

Nutrition, exercise and stress management techniques are hugely important, but one factor that we rarely consider is managing our circadian rhythm. 

The circadian rhythms is our body's internal 24-hour clock.  As such it regulates many bodily functions, including our sleep-wake cycle, hormone release, and metabolism. Disruptions to this rhythm can lead to imbalances in cortisol production (the main stress hormone), contributing to chronic stress and its associated health issues.

Disruptions don’t just refer to extreme shift working patterns (including night shifts); but seemingly minor ones too, such as irregular sleep patterns or late-night eating,

By aligning your daily activities with your circadian rhythms, you can promote better stress management, along with healthier digestion and could support weight loss efforts too.

So what might this look like?

1. Regulated Cortisol Levels

 Consistent Sleep-Wake Schedule: Going to bed and waking up at the same time every day helps maintain the natural rhythm of cortisol production, ensuring it peaks and troughs at appropriate times. This consistency can lead to better stress resilience and reduced anxiety.

Morning Light Exposure: Natural light exposure in the morning helps regulate the release of cortisol, setting a positive tone for the day. This practice supports the body's internal clock and improves mood and energy levels.

2. Enhanced Sleep Quality

Reduced Evening Light Exposure: Limiting exposure to blue light from screens in the evening promotes melatonin production, a hormone that aids sleep. Good sleep quality is crucial for overall stress management.

Wind-Down Routine: Establishing a calming pre-sleep routine can improve sleep quality and duration, reducing the negative impacts of stress.

3. Balanced Hormonal Response

Time-Restricted Eating: Eating within a 10-12 hour window each day helps stabilize blood sugar levels. This approach can prevent the erratic cortisol spikes associated with irregular eating patterns.

Nutrient Timing: Consuming a balanced breakfast within an hour or two of waking can support cortisol’s natural morning peak.

4. Improved Emotional Regulation

Regular Physical Activity: Exercising during the day, especially in the morning or afternoon, helps modulate cortisol levels and can enhance your mood through the release of endorphins. Avoiding intense exercise late in the evening prevents disruption of the sleep-wake cycle.

Mindfulness and Relaxation Practices: Incorporating practices like yoga and meditation can lower cortisol levels and improve the body's response to stress. These activities can promote a state of relaxation and emotional well-being.

5. Optimal Gut Health

Consistent Meal Times: Eating at regular times supports a healthy gut microbiome, which is closely linked to the stress response. A healthy gut can improve overall mood and reduce the physiological impact of stress

As much as the idea of routine might initially seem boring, it can actually be really beneficial for your overall health as well as your specific goals.   As always, you don’t have to change everything all at once, take it one step at a time.  Perhaps, you could start with a regular bedtime.  You may even find the mental predictability itself could help lower your stress levels.

For You By Anthea Together members, July 2024 will be focused on the idea of working with our circadian rhythms.  We’ll be using these principles and going more in depth with some checklists to help get you started.  And as always, if you want to chat about your goals and specific situation, get in touch and let’s arrange a chat!