June 29, 2021

Can Stress Be Good for Your Health?

Believe it or not - stress is vital for a healthy life! When we talk about stress or say we are under pressure it’s almost always in a negative context. Surprisingly the reality is completely different because there are two kinds of stress. One causes us to feel sick and interrupts our systems from regular function (this is the one most of us are familiar with). The other one helps us recover, deal with unexpected situations, makes us feel good, and even stronger. 

If we want to identify which is which, for a start, we need to understand the differences between good and bad stress. Afterward, we need to learn how we can benefit from good stress and deal with bad stress. 

What is stress?

Stress is an instinctive response of your body to changes and perceived internal and external threats. In reaction to these, your body releases adrenaline and cortisol which are stress hormones. These hormones are responsible for switching on your flight-or-fight mode and affect the way you deal with different situations. 

As opposed to our ancestors, nowadays we are not dealing with situations that require us to physically run or fight. As a result, we stay reactive, and the levels of our stress hormones rise. Moreover, symptoms like neck aches, irritable bowel syndrome, food cravings, lack of sleep, and loss of appetite may appear.     

Good Stress vs. Bad Stress

The main difference between the two is how you perceive a stressful situation. Stress is a subjective reaction, and what may feel very stressful for one can be exciting for another. Anything that challenges you or puts you under high demands can be stressful, but it can go both ways. Either it gives you the push that you need to accomplish achievements, or it destroys you physically and mentally.

Events like the death of a loved one, divorce, moving, major illness or injury, job loss are major stressors in one's life. As a result, bad stress triggers various diseases and pathological conditions. Moreover, staying under continuous stress can lead to serious health conditions and harm your well-being. 


On the other hand, events like getting a promotion, going on a first date, riding a roller coaster, and different competitions will promote good stress. It usually happens when you are excited and there’s no threat or fear to deal with, effects like increased pulse and surges in hormones are normal reactions to good stress. This is the kind of stress that keeps us alive and happy, the one we want to increase and use.

How to Deal With Bad Stress

There are a few options when it comes to fighting bad stress, more so you can even turn bad stress to good stress. As I mentioned earlier in this article, it’s a matter of perception. If you perceive a situation as something which is outside your capacity, and you believe you can't control it, the result will usually be a negative effect.

Let’s have a look at some options that can calm your nerves:

  • In Your Kitchen: 
    Lowering cortisol levels - Based on studies people who eat lots of meat, fish, poultry, and eggs have higher cortisol levels than people that are on a plant-rich diet. Cortisol is a stress hormone, and having low-stress hormone levels is a good thing. High cortisol levels may lead to high blood pressure, muscle weakness, changes in mood, and rapid weight gain. Try to eliminate the consumption of foods that spike cortisol levels. 
  • Move Your Body:
    Dance and yoga have been shown to produce improvements in psychological well-being. Psychological symptoms include anxiety, depression, anger, and decreased concentration and memory. A study made in 2001 shows that Hatha-Yoga can reduce cortisol levels and improve your mood. As we learned lowering cortisol levels is a positive thing that we want to promote, yoga and dance will help to do so.
    => Try this short flow from Yoga with Adriene
  • Be Mindful:
    Develop tools and habits that will help you detect stress when it knocks on your door. According to the ‘Ornish Lifestyle Medicine Institute’ techniques like stretching, meditation, deep breathing, progressive relaxation, and imagery are designed to increase our awareness of what is happening inside us — physically, emotionally, and spiritually. Once we become aware, we are more in control of what’s happening. As a result, we recognize symptoms before they affect our health and mood.

Tip: There are great apps that can help you with guided meditation and breathing exercises, I’m personally using ‘Prime Mind’ and I used ‘Calm' before, both are great in my opinion. Most of these apps suggest a free trial or free membership, just test them until you find the one that suits you best.

How to Benefit from Good Stress 

  • In Your Kitchen:
    Intermittent fasting is often presented as a means of stressing your body—in a good way. Not eating for a few hours a day is an incredibly powerful tool for normalizing blood pressure, reducing inflammation, and improving body composition. 
     => Learn regarding safe ways of intermittent fasting here: Download the Mastering Diabetes Intermittent Fasting Guide
  • Move Your Body:
    Challenge yourself with new activities when you work out. According to Michael Greger M.D.’s website NutritionFacts.org, when you exercise you put stress on your heart and muscles, and as long as there’s sufficient recovery time, you are all the healthier for it. When you stress your body with diverse and challenging activities, you build and repair muscle tissues and become stronger. 

    Tip: Eat foods that are rich in vitamin C and vitamin E after your workouts, a good example is berries and oranges. Studies have shown that they are rich in antioxidants, hence they can reduce inflammatory muscle damage and enhance recovery. 
  • Be Mindful:
    Change your perspective and seek potential benefits in any situation. Try to remind yourself that you are strong and capable of dealing with any challenge. Practice an appreciation of life as they it is, and stop thinking about the future or reflecting upon the past. Always ask yourself - what is and not what if. It will help you to focus on your resources and overcome any challenge. 

In conclusion 

Stress isn’t always a bad thing! Moreover, you can control it, manage it, and even benefit from it. My biggest advice to you is to practice looking at threats as challenges when they appear in your life. After you practice it for a while, it becomes more automatic. As a result, you will experience more good stress and less bad stress. Again, it’s a matter of perception in combination with creating new and healthy habits in your life that will support you in stressful situations. 

How can I help you?

If you believe that your stress levels can be lower, and interested in exploring it with the right food choices, please contact me. There’s a lot more you can learn about stress and nutrition. I can provide the right tools and meal plans that will help to achieve your goal. Don’t give up on stressless and chilled days!

> Contact me now

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