Four Behaviors For Physiological Care to Reduce Stress

Dr. Ellen Vora, in her book The Anatomy of Anxiety, explains that anxiety isn't just a brain disorder but a whole-body condition. She differentiates between "false anxiety," which is often triggered by physical issues like blood sugar imbalances or inflammation, and "true anxiety," which is your body's natural response to a genuine imbalance in your life. Here are four key behaviors to reduce stress. Physiological care can help busy professionals manage stress and maintain better balance:

1. Manage Blood Sugar: Blood sugar crashes can increase stress and anxiety. Keep your levels stable by reducing sugary foods and drinks. Opt for complex carbohydrates like whole grains, legumes, and vegetables, which release sugar more slowly into the bloodstream. Focus on meals rich in fiber, protein, and healthy fats, and be mindful of portion sizes, as overeating can trigger spikes in blood sugar.

2. Limit Alcohol: Reduce "hangover anxiety" by moderating alcohol intake. Alcohol can exacerbate anxiety and disrupt your nervous system.

3. Combat Inflammation: Chronic, low-grade inflammation is linked to depression and anxiety. Avoid inflammatory foods like gluten, dairy, and processed oils. Instead, incorporate anti-inflammatory foods such as turmeric, garlic, bone broth and colorful vegetables into your diet, and focus on maintaining a healthy gut microbiome - a balance of bacteria in the gut that helps with digestion, metabolism and immunity.

4. Prioritize Sleep: Good sleep is essential for stress management. Ensure you sleep in a dark room, get early morning sunlight exposure, and use blue-blocking glasses in the evening to promote a healthy sleep cycle.