Hey there,

It’s Monday, and this week I have a very special menu for you: Stress

I’ve meticulously designed this menu, choosing each dish based on its deliciousness and health benefits. I hope you are hungry, because it’s time to get served.

Enjoy! 🍴 

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Starter 🥗 

A Silent Killer

We all experience it from time to time! Sitting in traffic when running late, relationship troubles, work-related issues, health concerns, or major life events.

I’m talking about stress, a worldwide silent killer. 💀

Stress affects almost every bodily system, impacting your mood, behavior, capacity to function properly, and overall mental and physical health. But what exactly happens to our body when we feel stressed?

Main 🥙 

Why we Stress

Stress is defined as any internal or external stimulus that causes a biological response.

When we feel stressed, our body reacts with the release of the hormones cortisol, epinephrine (adrenaline), and norepinephrine, leading to a raised heart rate and higher blood pressure (“ fight 🥊 or flight ✈️ ” mode).

In the short term, it can help you adapt, keep you alert, and sharpen your focus. However, if prolonged over time, it can become chronic and damage your body.

For example, chronic (long term) stress can…

• lead to hyperventilation, and in the worst case, panic attacks.

• cause heart problems (because of high blood pressure).

• increase the risk of type 2 diabetes.

• lead to fertility problems.

• weaken your immune system.

• cause acne and hair loss.

• make you gain weight.

• lead to increased anxiety and depression.

We won’t be able to avoid stress. Therefore, managing stress is key to living a healthy life. Try to stress less!

Dessert 🍰 

How to Stress Less

There are moments when stress may seem overwhelming and unmanageable. However, with the proper coping skills, it is possible to handle it.

Here are some coping practices to help you stress less:

• 😄 Laugh more.

• 🥕 Maintain a healthy diet.

• 💤 Get enough sleep.

• 🧘‍♀️ Practice relaxation techniques (breathing & meditation).

• 🏃 Exercise regularly.

• 🧑‍🤝‍🧑 Get social support and ask for help.

• ☕️ Avoid caffeine (it can elevate cortisol levels).

• 🛑 Say “NO” more often.

• 💻️ Limit screen time (avoid too much social media & news).

My tip: Everybody handles stress differently. Find the technique that works for you. Also, you don’t have to cope with stress by yourself. So don’t hesitate to reach out to family, friends, or even professionals.