Managing Stress: Simple Strategies for a Healthier You

Stress is part of life, but long-term stress can affect many systems in your body. Short bursts of stress can sharpen focus, but constant stress can lead to fatigue, anxiety, poor sleep, brain fog, and digestive issues. Calgary Co-op’s Natural Choice products and advisors offer natural foods, supplements and wellness guidance to help you manage stress and build long-term resilience. Understanding how stress affects your body and how natural solutions can help is the first step toward balance and well-being.

Tip: Recognizing your stress triggers is the first step in managing them. Awareness allows you to take proactive steps before stress becomes chronic.

How Stress Affects Your Body

Chronic stress can have wide-ranging impacts:

• Metabolism & Blood Sugar: Prolonged cortisol release can lead to insulin resistance, sugar cravings, and weight gain, especially around the midsection.
• Nervous System: Weakens the vagus nerve, reducing your ability to shift into “rest and repair” mode.
• Heart & Circulation: Raises blood pressure and inflammation, increasing cardiovascular risk.
• Brain Health: Can shrink the hippocampus, enlarge the amygdala, and increase neuroinflammation, which may affect memory and emotional regulation.
• Digestive System: Alters gut microbiome, slows digestion, and increases intestinal permeability, potentially leading to bloating, IBS, and chronic inflammation.

Tip: Even short, mindful breaks during the day can help reset your nervous system and reduce stress buildup.

Supplements That Support Stress Resilience

Certain supplements can help your body adapt and stay balanced under pressure. Calgary Co-op’s Natural Choice advisors can guide you in choosing what’s right for you:

• Rhodiola Rosea: Supports energy, modulates cortisol, and protects the brain from stress.
• Ashwagandha: Calms the nervous system, reduces anxiety, regulates cortisol, and improves sleep and cognitive function.
• Reishi Mushroom: Encourages “rest and repair” and promotes better quality sleep.
• GABA: A neurotransmitter that promotes relaxation and reduces anxious thoughts.
• Magnesium: Supports muscle relaxation and nervous system function; magnesium bisglycinate is especially effective.
• B-Vitamins: Essential for mood, energy, and neurotransmitter production. Supports resilience and reduces perceived stress.

Tip: Supplements can support stress management, but they work best alongside healthy habits and nutrition.

Foods and Habits That Reduce Stress

Stay Hydrated and Eat Consistently

• Eat every 3–4 hours to maintain steady blood sugar.
• Include protein, healthy fats, and fiber at each meal.
• Keep a water bottle nearby and sip throughout the day.
• Swap caffeinated drinks for calming herbal teas like Holy Basil, Chamomile, or Lemon Balm.

Prioritize Protein

Protein is essential for tissue repair, stabilizing blood sugar, and producing calming neurotransmitters:

• Beans, lentils, tofu, tempeh
• Eggs, chicken, beef, fish
• Nuts, seeds, dairy products

Support Your Gut and Include Healthy Fats

A healthy gut and the right fats both play an important role in regulating mood, supporting stress resilience, and keeping your nervous system functioning well. Fermented foods help nourish the gut microbiome, which in turn supports digestion, reduces inflammation, and even impacts neurotransmitter production. Healthy fats provide essential nutrients for the brain and hormone balance, while also helping to stabilize mood and energy levels.

Try including:

• Fermented foods: sauerkraut, kimchi, miso, yogurt, kefir, kombucha
• Healthy fats: wild salmon, sardines, mackerel, avocado, extra virgin olive oil, nuts and seeds such as chia, flax, and walnuts

Tip: Start small. Add one new fermented food or a handful of nuts each day to gradually support both your gut and brain health.

Building Long-Term Stress Resilience

Stress management isn’t about avoiding stress entirely, it’s about creating sustainable habits that support your body’s natural ability to cope. Combining nutrient-rich foods, supportive supplements, and healthy daily habits can help you feel calmer, more focused and energized. Shop stress relief support online or at your nearest Calgary Co-op, or ask our Natural Choice advisors for guidance on supplements and foods that can help you manage stress.