Expert Advice

Acella Pharmaceuticals is partnering with Lexi Hawks, an E-RYT 500 Hr Yoga Alliance Certified Teacher to bring greater awareness to the importance of thyroid care and education. This post is sponsored by Acella Pharmaceuticals.

Disclaimer: The information provided is for educational purposes only and does not substitute professional medical advice. Consult a medical professional or healthcare provider before beginning any exercise, fitness, diet, or nutrition routine. Acella Pharmaceuticals, LLC does not endorse, promote or sponsor any products or brands mentioned in this article. The views expressed here are those of the author.

I believe that nature’s seasonal transitions show us that it’s essential to incorporate periods of hibernation, or dormancy, to unlock held stress by resting to optimize our health. Ultimately, these periods of restoration improve and prepare us for a season of growth.

Like nature, do you know how to best set yourself up for the seasonal cycles to experience better health and wellness? Being aware of stress reduction techniques serves our optimal well-being. With the knowledge below, you can intentionally slow down, rest, and better align with the wisdom of nature.

4 Practices to Help Unlock Stress

1. Nutrition (What you eat). Experiment with eating seasonal foods. When you prioritize plants, fruits, whole grains, and lean proteins in your diet, your body will thank you for eating balanced, energy-producing meals. When we properly nourish ourselves, our bodies operate under less stress, which can improve the immune system, reduce mood swings, and support a more focused mind.¹ What small changes might you make with your food choices?

2. Exercise (How you move). Movement is key for stress reduction. Moderate exercise, three to five times a week for a total of 150 minutes, improves mood, reduces depression and anxiety, increases sleep quality, and reduces overall perceived stressors.² Movement does not have to be extreme or vigorous to reduce stress. In fact, a recent study found that introducing just five minutes of walking or mellow movement every 30 minutes improved mood, decreased fatigue, and reduced blood sugar and blood pressure.³ Please note that it is always recommended to consult with your healthcare provider before starting a new exercise regimen.

3. Sleep (Unconscious rest). With more darkness in the winter months, going to bed earlier might feel easier. While sleep recommendations vary from person to person, research shows there may be positive impacts to thyroid function when sleep duration is between seven to nine hours.⁴ Adequate and quality sleep improves emotional regulation and reduces perceived stressors; we simply don't get as stressed, and when we do, we are more likely to regulate the emotions and allow perceived stressors to be processed, getting back to our baseline more quickly.⁵ What small changes can you make to get some extra sleep?

4. Meditation (Conscious rest). In my opinion, meditation is a vital element in the antidote to stress. Research has shown meditation to be highly effective at stress reduction.^6,7 This is not surprising given its powerful ability to promote deep rest and relaxation. Various meditation styles move us from activity to stillness. Due to the interconnectedness of mind and body, the body also calms when we settle and focus the mind. Through meditation, we can reach a deep level of rest in which the body releases toxic stress and rebalances itself, much like when we get a good night's sleep. By committing to a daily practice of meditation you may see the negative physical and mental effects of stress alleviated.

REFERENCES: 1. Grajek M, Krupa-Kotara K, Białek-Dratwa A, Sobczyk K, Grot M, Kowalski O and Staskiewicz W (2022) Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Front. Nutr. 9:943998.doi: 10.3389/fnut.2022.943998. 2. Godman, Heidi. Top ways to reduce daily stress. 1 March 2022. Accessed 1 September 2023. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/top-ways-to-reduce-daily-stress. 3. Duran, A. T., Friel, C. P., Serafini, M. A., Ensari, I., Cheung, Y. K., & Diaz, K. M. (2023). Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Crossover Trial. Medicine and science in sports and exercise, 55(5), 847–855. https://doi.org/10.1249/MSS.0000000000003109. 4. Wang M, Lu X, Zheng X, Xu C, Liu J (2023) The relationship between sleep duration and thyroid function in the adult US population: NHANES 2007–2012. PLoS ONE 18(9): e0291799. https://doi.org/10.1371/journal.pone.0291799. 5. Vandekerckhove, M., & Wang, Y. L. (2017). Emotion, emotion regulation and sleep: An intimate relationship. AIMS neuroscience, 5(1), 1–17. https://doi.org/10.3934/Neuroscience.2018.1.1. 6. Goyal M, Singh S, Sibinga EMS, et al. Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Intern Med. 2014;174(3):357–368. doi:10.1001/jamainternmed.2013.13018. 7. Allexandre, D., Bernstein, A. M., Walker, E., Hunter, J., Roizen, M. F., & Morledge, T. J. (2016). A Web-Based Mindfulness Stress Management Program in a Corporate Call Center: A Randomized Clinical Trial to Evaluate the Added Benefit of Onsite Group Support. Journal of occupational and environmental medicine, 58(3), 254–264. https://doi.org/10.1097/JOM.0000000000000680

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