Stress isn’t just in your head, it’s in your body, too. Stress can manifest as physical discomfort or tightness in your body. We tend to think of stress as something we can manage with deep breathing, a quick workout, or a good night’s sleep. But the truth is that chronic stress is often tied to deeper issues, like gut imbalances, nutrient deficiencies, or hormonal shifts; and until we address those, the stress cycle keeps going.

The Connection Between Health and Stress

Did you know that your gut and your brain are directly linked? Most people don’t realize that 90% of serotonin, the feel-good neurotransmitter, is produced in the digestive tract. If your digestive system is compromised, your ability to manage stress may be significantly impaired. If your gut health is off—whether caused by poor diet, antibiotics, or chronic inflammation—it can make you feel more anxious and stressed. Similarly, your adrenal glands, which regulate cortisol (the stress hormone), can get burned out if you’re constantly in fight-or-flight mode. This can leave you feeling exhausted, foggy, and more reactive to stress.

Holistic Ways to Tackle Stress at Its Source

Rather than treating stress as an isolated problem, holistic practices focus on the entire body, considering diet, movement, emotional well-being, and environmental factors. Here are a few ways to start attending to your gut health:

1. Eat for Stress Resilience

Food is more than just fuel, it’s information for your body. If you’re running on caffeine and processed foods, your blood sugar is probably on a roller coaster, making stress feel even more unbearable. Magnesium-rich foods like leafy greens, nuts, and dark chocolate can help calm your nervous system, while protein and healthy fats keep your energy stable.

2. Support Your Adrenals with Adaptogens

Some plants have a way of helping your body handle stress better. Adaptogens like ashwagandha work by balancing cortisol levels, keeping your energy steady, and preventing that drained “running on empty” feeling.

3. Manage Stress from the Inside Out

If you’re constantly feeling on edge, your gut could be to blame. The gut-brain axis is a powerful connection whereby your gut bacteria help produce neurotransmitters like serotonin, which regulate mood and stress. There are plenty of foods that can help support gut health, but it is important to understand the differences.

Probiotics (found in fermented foods like yogurt, kimchi, and sauerkraut) introduce beneficial bacteria to your gut.
Prebiotics (found in fiber-rich foods like garlic, onions, and bananas) feed those good bacteria, helping them thrive.

A balance of both can strengthen gut health, improve digestion, and make you more resilient to stress. Small changes, like adding probiotic-rich foods and fiber to your meals, can help your body manage stress more effectively. Learn more about healing your gut here.

4. Incorporate Movement and Mind-Body Practices

Movement is an integral part of a healthy routine. However, not all forms of exercise are beneficial for stress reduction. While high-intensity workouts can sometimes elevate cortisol levels, gentle movement practices like yoga, tai chi, and nature walks support the nervous system and enhance relaxation. Incorporating breath work and meditation into your lifestyle can also shift the body from a state of chronic stress to deep relaxation. Research suggests that slow, controlled breathing lowers cortisol and improves heart rate variability, promoting a sense of calm.

Embracing a Holistic Path to Stress Reduction

Stress is complex, but so is the body. By focusing on nutritional gaps, supporting gut health, balancing hormones, and incorporating movement and mindfulness, we can move beyond temporary stress relief and toward lasting resilience. A holistic approach doesn’t just suppress symptoms; it empowers you to heal from within. If you’re ready to explore personalized holistic solutions for stress, take our quiz as the first step toward true well-being.

Addressing the Root Causes of Stress with Holistic Solutions