Stress Less: Minimising the stress response with Jacqueline Hurst

Jacqueline Hurst, London's leading life coach. Find at https://www.jacquelinehurst.com

Scientific evidence suggests a strong link between the foods we consume and our mental well-being. A study published in the journal Nutritional Neuroscience found that a diet rich in fruits, vegetables, whole grains, and lean proteins correlated with lower rates of depression and anxiety. Conversely, diets high in processed foods, refined sugars, and saturated fats were associated with an increased risk of mental health disorders.

Detoxification, often associated with cleansing the body of toxins, can also yield significant mental health benefits. The removal of harmful substances from our system can lead to improved mood, increased energy levels, and enhanced cognitive function. Research published in the Journal of Alternative and Complementary Medicine suggests that detoxification practices, such as consuming detoxifying foods, can help alleviate symptoms of depression and anxiety.

Moreover, detoxification and healthy eating can positively influence the gut-brain axis, the communication pathway between the gut and the brain. The gut plays a crucial role in regulating mood and behaviour, with disruptions linked to conditions such as depression and anxiety. By nourishing the gut with probiotic-rich foods and fibre, and eliminating toxins that disrupt its balance, we can support mental well-being from the inside out.

In addition to long-term benefits, incorporating daily habits to rebalance and calm the mind can provide immediate relief from everyday stressors. Here are three simple yet effective tips to integrate into your routine:

Mindful Breathing to Take Control of your Mindset: Take a few minutes each day to engage in deep breathing exercises. Close your eyes, inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This practice activates the body's relaxation response allowing you to take control of your mindset and choose how to feel. DK tip: If you're feeling stressed or anxious, take some time out to breath in for 4, hold for 7 and out for 8 for 2-3 mins to self-soothe (a tip we learnt from a breathwork coach!). Try not to set a timer on your phone - use a watch or go by instinct - as can be a little triggering when this goes off!

Practice Gratitude: Cultivate an attitude of gratitude by reflecting on the things you're thankful for each day. Whether it's a beautiful sunset, a kind gesture from a friend, or a delicious meal, acknowledging the positives in your life can shift your focus away from stressors and promote a more positive outlook. DK tip: At the start or end of your day, jot down 3 little things and 3 big things you're grateful for that day. Eg. The sun, your morning coffee, a good night's sleep and your health, your family and your current sense of purpose.

Connect with Nature: Spending time outdoors and immersing yourself in nature can have profound effects on your mental well-being. Whether it's a leisurely walk in the park, a hike in the mountains, or simply sitting beneath a tree, connecting with the natural world can reduce stress, improve mood, and enhance overall mental clarity. DK tip: Take your lunch or breakfast outside to the park or a green space and pause to take 3 big deep breaths in between mouthfuls whilst looking around you. Finish your meal with a 10-20 min walk around the park to help balance blood sugar levels whilst connecting with nature.

Bonus tip from DK: Think kindly of someone you know or pay them a compliment in your head. Your kindness hormones can act as a form of mindfulness as your kindness hormones sit on the lining of the blood vessels. Thinking kindly of someone causes a chemical change that softens the vessel walls and makes them wider, reducing blood pressure and stress load on the body. Another tip is to give someone a hug whenever you can. Perk: the release of oxytocin caused by this human connection is both an antioxidant and antiinflammatory, and can help to grow brain cells and neutralise aging!

The benefits of detoxification and a healthy lifestyle extend far beyond physical health, encompassing a profound impact on our mindset and mental well-being. By nourishing our bodies with wholesome foods, eliminating toxins, and adopting daily practices to promote relaxation and calm, we can cultivate resilience in the face of life's challenges and embrace a more vibrant, fulfilling life.

If you find yourself facing challenges while trying to incorporate these tools into your life, remember that support is always available. Feel free to reach out to me online at https://www.jacquelinehurst.com/. I offer personalized 1-to-1 coaching sessions, as well as access to my life coaching school, The Life Class, at www.thelifeclass.com. Whether you need guidance, encouragement, or simply someone to listen, I'm here to support you on your journey towards greater well-being.

Love, Jacqueline x

Our 10-Day Balance Plan was created to help you slow down via a full holistic health experience whilst, reconnect with your body and mind and prioritise your hormones for an optimal female health experience. Complete with a daily fresh meal plan to target gut health and balance blood sugar levels and a complimentary gift bag of premium products to compliment your wellbeing experience. Discover more here. For a shorter-term reset, discover our 3-Day Reset here to restore and rebuild your gut microbiome and kickstart your health journey to happier hormones.