Natural Ways to Manage and Reduce Stress

Mental wellness is at the forefront of health science at present. Mental illness is on the rise across the global population, with a significant increase associated with the COVID pandemic. A time where people were disconnected from family, friends and work colleagues, yet more connected to the internet and social media than ever before. 

A quick glance at the scientific literature in this space also paints a painful picture. Currently, roughly 77% of people experience stress to the extent that physical health is impacted and 73% of people experience stress that impacts their mental health. Mental stress increases the risk of developing hypertension by 2.4x and anxiety increases the incidence of cardiovascular disease by 52% and coronary artery disease by 26%. Anxious individuals unfortunately increase the risk of cardiac death by 48%.

Now, more than ever, we need to focus on implementing relaxation techniques into our daily life to better our mental wellbeing and general health. Physical activity, laughter, losing yourself (not literally) in nature and even the food you eat can support you on your quest for relaxation.

We have known for years that ultra processed foods can significantly increase cortisol, the stress hormone. These foods contain huge amounts of sugar and little else, so the sugar enters the bloodstream rapidly and results in huge fluctuations in blood glucose and the various hormones that regulate energy. The crash landing following the short-lived high results in a stress response, your body releases the hormones glucagon, cortisol and adrenaline in an effort to get blood sugar back up to a normal range. 

Unfortunately, the carnage does not end there. The stress response triggers behavioural changes that result in sugar-seeking actions, aka frantically raiding the cupboards for the next sugar fix. Hopefully now you can see where this story goes? The cycle essentially continues until you go to bed. All as a result of that one bad decision earlier in the day. 

At B.Fresh we believe knowing what not to do is just as important as knowing what to do, especially when it comes to nutrition. So now you know that bad food choices can ramp up the levels of stress within your body and thus negatively affect your mental wellbeing. 

In more positive news let’s now introduce some proven methods to relieve stress and anxiety, including some simple techniques that can be seamlessly integrated into your daily routines. 

1. Box Breathing (4-4-4-4 Method) – Instant Calm

✅ Why it works:

• Slows the heart rate, lowers cortisol, and activates the parasympathetic nervous system (rest-and-digest mode).

• Just 2 minutes can significantly reduce stress and anxiety.

✅ How to do it:
1️⃣ Inhale for 4 seconds
2️⃣ Hold for 4 seconds
3️⃣ Exhale for 4 seconds
4️⃣ Hold for 4 seconds
🔹 Repeat for 1-2 minutes whenever you feel stressed.

2. Progressive Muscle Relaxation (PMR) – Releases Physical Tension

✅ Why it works:

• Stress builds up as muscle tension—PMR actively releases it, signaling relaxation to the brain.

• Proven to lower blood pressure & improve sleep quality.

✅ How to do it:
1️⃣ Tighten muscles for 5 seconds, starting with your feet.
2️⃣ Release tension completely.
3️⃣ Move up through legs, arms, shoulders, jaw, and forehead.
🔹 Best before bed or after a stressful event.

3. Guided Meditation or Mindfulness (5-10 Minutes) – Rewires Your Stress Response

✅ Why it works:

• Trains the brain to stay present, reducing overthinking & anxiety.

• Just 5-10 minutes daily improves mood, focus, and emotional resilience.

✅ How to do it:

• Use a guided meditation app (Calm, Headspace, Insight Timer).

• Focus on your breath or body sensations.

• If thoughts arise, gently bring attention back to the present.
  🔹 Try it in the morning, lunch break, or before bed.

4. Low-Intensity Movement (Walking or Yoga) – Natural Stress Relief

✅ Why it works:

• Movement releases endorphins, reduces cortisol, and enhances relaxation.

• Walking outdoors adds extra stress-relieving benefits from nature exposure.

✅ How to do it:

• Walk for 10-15 minutes (ideally outside).

• Do 5-10 minutes of stretching or yoga at home.

• Take short movement breaks every hour if sitting all day.

5. Digital Detox Break (30 Min) – Prevents Information Overload

✅ Why it works:

• Social media, emails, and notifications overload the brain, triggering stress.

• A simple 30-minute break significantly improves focus, mood, and relaxation.

✅ How to do it:

• Turn off notifications for 30 minutes.

• Put your phone in another room and do a screen-free activity.

• Replace scrolling with a short walk, book, or journaling.

Our in-house team of nutrition nerds and cold-press professionals have also been hard at work figuring out how to harness the power of foods, various fruits, natural botanical herbs and amino acids known to reduce stress and anxiety. 

Small changes and substitutions to the foods that you eat each day can have a profound effect on your stress levels and your ability to relax. Some key considerations include: 

1. Magnesium-Rich Foods (Calms the Nervous System)

✅ Why? Magnesium helps relax muscles and regulates the stress hormone cortisol.
Avocado, Spinach, Almonds, Pumpkin seeds, Bananas, Dark chocolate (85%+).

2. Protein & Healthy Fats for Blood Sugar Stability

✅ Why? Balanced blood sugar reduces cortisol spikes & mood swings.
Eggs, Tofu, Avocados, Nuts, Fatty fish (salmon, sardines), Greek yogurt.

3. Herbal Teas & Adaptogens

✅ Why? Certain teas and herbs help regulate stress hormones.
Chamomile (calming), Ashwagandha (reduces cortisol), Green tea (L-theanine for relaxation).

4. Omega-3s to Reduce Inflammation & Stress

✅ Why? Omega-3s lower cortisol and improve brain function & mood.
Salmon, Walnuts, Flaxseeds, Chia seeds, Algae oil.

5. Probiotic-Rich Foods for Gut-Brain Connection

✅ Why? A healthy gut supports emotional well-being.
Gut Health Smoothies, Sauerkraut, Kimchi, Kefir, Greek yogurt, Miso, Kombucha.

Not to mention the B.fresh Sleep Shot, the perfect partner for your evening wind-down. This simple shot contains an evidence-based dose of L-tryptophan to reduce the time taken to fall asleep, while also enhancing sleep duration and quality. Sleep is a critical component of managing stress. 

Sufficient, high quality sleep is associated with:

1. Reduced cortisol

2. Increased emotional regulation and resilience

3. Activated parasympathetic nervous system (rest and digest mode)

4. Enhanced cognitive function and focus

5. Improved hunger management and less cravings

We hope that these simple techniques, alongside our innovative Sleep Shot can help you unwind.