It can also, research suggests, accelerate aging by eroding the protective caps on our chromosomes, called telomeres. “T ink of the stress response as an elastic


band,” says Dr. Mithu Storoni, a Hong Kong physician and author of the new book Stress Proof: T e Scientifi c Solution to Protect Your Brain and Body — and Be More Resilient Every Day. “If you pull it and it snaps back immediately, that’s fi ne. But if you pull it too intensely or too frequently, it doesn’t snap back, and there are lots of downstream consequences.”


Stress-Proofi ng Our Body Eating right can better protect our bodies, says New York City Registered Dietitian Malina Malkani. She recommends loading up on nutrient-dense, high-fi ber foods like leafy greens, beans and lentils, nuts and seeds during stressful times, because they can slow our rate of digestion and minimize unhealthy dips and spikes in blood sugar. Benefi cial, bacteria-rich foods like yogurt,


kefi r, sauerkraut and kimchi are other foundational foods for stress-resilience, says Storoni, because they can dampen bodily infl ammation that arises from chronic tension. T ey can also replenish bacterial strains like lactobacillus and bifi dobacteria which, according to studies of college students, tend to decrease when we feel pushed beyond our limits to handle what’s coming at us. One 2016 study of 171 volunteers,


published in the Journal of Complementary and Alternative Medicine, found that those that ate yogurt containing lactobacillus plantarum daily for two months had fewer markers of stress in their blood. Another study published in the European Journal of Clinical Nutrition in 2007 found that when 132 adults drank a probiotic-infused milk drink daily for three weeks and were then subjected to an anxiety- prone situation, their brains reacted more calmly than those of a control group. “Probably the most important thing you


can do to make your body stress-resilient is to maintain a healthy ecosystem of bacteria in your gut,” advises Malkani, who recommends exchanging dessert for low-sugar yogurt every day and taking probiotic supplements as well as steering clear of sweetened beverages and refi ned carbohydrates. T e spice turmeric is also a good stress-buster due to its anti- infl ammatory properties and ability to help normalize blood sugar, Storoni notes. Despite our natural craving for comfort


food, it’s a good idea to go easy on saturated fats in the immediate aſt ermath


Seven Ways to Banish Stress by Lisa Marshall W 1


e can take charge and do even more things to keep stress at


bay in the fi rst place, says Christine Carter, Ph.D., a University of California, Berkeley, sociologist and author of T e Sweet Spot: How to Accomplish More by Doing Less. “I’m all about prevention,” she says. “T ere are many ways to set up your life to be less stressful.”


Multitask less, monotask more: “T e brain was not evolved


to multitask and it can be stressful when we try to do so,” says Carter, referencing a Stanford University study. “At the end of the day, we end up feeling fried.” She recommends setting up a “fortress against interruption” for an hour or two each day when we feel most alert. Put the phone on mute, don noise-canceling headphones and ask coworkers or family members to not interrupt your focus on an important priority.


2


Don’t be a chronic media checker: Eighty-six percent of


Americans say they constantly or oſt en check their email, texts or social media accounts, according to the latest Stress in America Survey. Half of U.S. workers say they respond to every email within a half-hour. Carter recommends instead scheduling a block of time at the beginning and end of each day for the task. During weekends and evenings, disable email and social media notifi cations. Research shows the more oſt en we


check, the more stressed we are. One recent study of British offi ce workers found that checking email almost immediately boosts heart rate, blood pressure and cortisol levels, while refraining causes the stress response to subside.


3


Limit choices: Making decisions can be stressful, and we are all faced with


an increasing number of them every day. To limit a personal decision-making load, get boring. Devise a meal plan that doesn’t vary from week to week (unless it’s a happy creative outlet). Stock the wardrobe with


favorite styles of shirts and shoes in diff erent colors. Select and stick with one brand of natural toothpaste or granola.


4 5


Don’t overthink things: Ruminating on past events and


relationship problems can be a great source of stress in the present moment. If there’s nothing that can be done about it, stop thinking about it. Literally visualize a stop sign when the thought bubbles up.


Daydream: Idle times, like standing in line, sitting in traffi c or showering


can allow our brain to rest and recover from hassles. Embrace such opportunities and don’t clutter them up with technology; leave the phone and radio off .


6 7


Meditate: Invest 10 minutes daily to sit still, focus on breathing, visualize


an image or stare at an object and try to keep thoughts from driſt ing. Brain imaging studies published in the Brain Research Bulletin show that “T rough [such] meditation, it’s possible to rewire your brain to create a new, stronger circuit that keeps your emotional reactivity under control,” says Dr. Mithu Storoni, who has published a book on the topic.


Heighten spirituality: Whether it’s regularly attending religious


services, yoga meditation sessions or quiet walks in the woods, a spiritual practice can be a powerfully eff ective means of coping with stress and mitigating its health impacts. Duke University research shows that people regularly engaged in a spiritual practice are more likely to survive heart surgery, recover better from stroke, have shorter hospital stays and become depressed and stressed less oſt en. “Spirituality connects you to the


broader world, which in turn enables you to stop trying to control things all by yourself,” explains Dr. Roberta Lee, an integrative physician, in her book T e SuperStress Solution. “When you feel part of a greater whole, it’s easy to understand that you aren’t responsible for everything that happens in life.”


January 2018 17


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