It's not just our immune system that grows more vulnerable in winter: our psychological resilience is often put to the test too. The stress that follows is a biological reaction triggered by disruptions to our rhythm of life — shorter days, a pace of life that never slows down. A suitable diet, physical activity, music, and a change of pace all help keep it in check.
What kinds of stress do we experience?
Stress comes in two forms: acute stress and chronic stress. We feel the immediate effects of acute stress: the body switches into fight mode, the heart rate quickens, breathing becomes ragged, we sweat — the body is ready to face a threat, and the level of stress depends on the emotional intensity it triggers. Once the danger has passed, the stress disappears.
Chronic stress, on the other hand, comes from prolonged, repeated exposure to situations that trigger the release of stress hormones. It's harmful to health, because it weakens the body and can lead to exhaustion. Regaining calm and balance requires good stress management.
A healthy, balanced diet
A healthy diet is the first line of defence against the harmful effects of stress on the body. So favour balanced meals, and share your favourite dishes with the people you love.
Vitamins
Vitamin C is important for producing adrenaline when reacting to stress — it's found in oranges, kiwis, red berries, peppers, potatoes, and broccoli. Vitamins A and B9, meanwhile, are essential for keeping the immune system able to fight off infections: vitamin B9 is found in spinach and other leafy greens, vitamin A in carrots, spinach, turnips, and tomatoes.
Minerals
Magnesium helps fight fatigue and has a relaxing effect; it's easily found in chocolate, which triggers a feeling of well-being, euphoria, and good mood. To beat stress, you can therefore eat some, without overdoing it: 20 grams a day of dark or milk chocolate is plenty.
Protein and herbal teas
When stress becomes constant, the body's protein needs can increase: it's therefore important to eat protein-rich foods (fish, chicken, turkey, lean red meat, eggs). A diet lacking in protein can significantly weaken the immune defences and the ability to fight off infection. Herbal teas, for their part, have a positive impact on physical and mental health by reducing the effects of stress: they can be a good substitute for caffeinated drinks (coffee, tea, cola), which can trigger panic attacks in some people.
Physical activity
It helps you manage stress better, reduces anxiety, and promotes healthy sleep patterns. Relaxation, muscle-release exercises, and yoga also help restore a sense of well-being while giving the body back its tone.
Music
Music has many benefits for body and mind: it soothes the spirit, explores emotions, and encourages meditation. It helps beat stress by lowering blood pressure, heart rate, and breathing rate — listening to our favourite songs activates the hormones responsible for well-being.
Lifestyle
Changing your lifestyle and surroundings for a few days is essential and allows you to break from your habits. It helps release the tensions that create stress. To go further on managing everyday well-being, head over to our article on 8 soothing thoughts for a peaceful night.
By: Boutheina Chouk
