Moran Zohar, Naturopathic Doctor ND

The last few days have been days of unrest, ongoing emotional burden, and experiences that shake us all.
Each of us feels the situation differently. Some are under stress and existential anxiety, some try to push the stress aside in order to manage their daily tasks, and some don't feel under pressure at all.
Whether we like it or not, between the news updates, uncertainty and mental strain, stress levels rise, and with them, cortisol levels (the stress hormone). At the same time, physical effects also come, such as increased blood sugar levels, fatigue, difficulty concentrating, irregular sleep, changing appetite and, of course, emotional eating.
In this time, more than ever, it is important to find balance, not to ignore reality, but to maintain resilience within it.
To hold on to anchors that will allow us to maintain our sanity and get through this period in the best possible way, and also to maintain a daily routine and regular habits as much as possible.
And of course there is no better way to deal with it than naturally.

Here are four natural ways to deal with stress-
1. First and foremost, of course, are medicinal mushrooms. In the world of traditional medicine, they have been known for thousands of years for their contribution to strengthening the body and mind. In recent years, they have also gained popularity in the Western world thanks to studies that prove their effect on the immune system, the nervous system, and hormonal balance. One of the most prominent properties of medicinal mushrooms is that they are adaptogenic - that is, they help the body adapt to situations of stress, strain, or change without depressing or stimulating it too sharply. There are two types of medicinal mushrooms that I incorporate into my daily routine and also take to boost myself during times of emotional strain and stress.

Reishi - the mushroom of peace and balance.
Reishi supports the regulation of the nervous system, helps with relaxation, good sleep, and coping with anxiety. It strengthens the immune system, especially during periods of chronic stress that impairs the body's ability to protect itself. It also contributes to hormonal balance and, among other things, affects cortisol levels - the stress hormone that naturally increases during prolonged stress. Reishi mushroom, like other medicinal mushrooms, is suitable for long-term use and there is no need for prior testing before taking it. It also enters the daily routine as a way of life.

Cordyceps - a natural source of energy and the mother of all mushrooms.
Cordyceps improves physical and mental endurance and stimulates the body gently without causing stress on the nervous system. In addition, it encourages optimal activity of the adrenal gland, which produces stress hormones. Cordyceps is excellent for conditions of fatigue, lack of motivation and ongoing stress and is especially suitable for people who experience intense physical or mental stress.
In these days of uncertainty and ongoing stress, when the body secretes excess cortisol, which can lead to exhaustion, difficulty sleeping, decreased immunity, and a feeling of burnout, medicinal mushrooms, especially Reishi and Cordyceps, restore balance to the body and stabilize the physiological and emotional response to stress in a gentle, natural, and effective way. Now more than ever, they are one of my main anchors and an integral part of my daily routine.
2. Nutrition: A natural and good diet will also be able to elevate the body and mind compared to a poor diet that will do exactly the opposite. At a time when the body is experiencing stress, cortisol levels also rise, which leads to an increase in blood sugar levels and our urge to eat mainly sugars and simple carbohydrates. This need comes from the situation where in nature stress is interpreted as a situation in which we need available energy in order to allow the body to escape as quickly as possible or fight with all our strength. But!!! In the stress that we know, we usually do not need the same physical activity and so we are left with the same available energy that we have stored without needing it. Natural nutrition will be the right response to stressful situations like the one we are experiencing now. A diet that will keep sugar levels balanced and prevent sharp jumps in sugar levels. Here are some foods that you should combine:
Oatmeal - rich in tryptophan (an essential amino acid) and B vitamins that contribute to the production of serotonin - the "happiness hormone" that helps to relax and improve mood. In addition, oatmeal is comforting and warming and as part of a regular routine will give a sense of security and calm.
Raw cocoa - increases serotonin and dopamine, thus helping to calm and elevate mood.
Probiotic yogurt - contributes to improving gut bacteria. The gut has a direct connection with the brain, which has a positive effect on mood and stress reduction. In addition, good bacteria in the gut help produce serotonin and contribute to improving mood, good sleep, and a sense of calm.

Remember that poor nutrition can worsen stress and affect the body, among other things, by causing blood sugar imbalances, nutritional deficiencies, damaging the microbiome, encouraging inflammation, and more. All of these will make it harder for the body to cope with stress, increase fatigue, and result in higher feelings of stress and anxiety.
Therefore, try to avoid foods high in sugar, ultra-processed foods, fried foods, and those containing high amounts of salt.

3. Exercise: Exercise is one of the most effective, available, and natural ways to reduce stress. During exercise, endorphins are released, the chemicals known as "happy hormones" that improve mood, increase energy, and reduce feelings of anxiety and depression.
Regular physical activity balances cortisol levels, contributes to better quality sleep, improves self-image and a sense of control, and creates a mental and physical routine that is critical during times of uncertainty. You don't need intense activity to get the calming effect of physical activity. A brisk walk, yoga, cycling, or any enjoyable activity will also do the job. The main thing is to persevere and give your body a natural tool for releasing tension. In these days, when stress is overwhelming us from every direction, stick to a regular, daily exercise routine and make sure to start your morning with some kind of sports activity. If you can't get away from home, walk near your home, or if you can't go out at all, do activities like stretching, yoga, or strength training indoors. The main thing is to create movement.
 
4. Conscious breathing - Breathing exercises are a simple and powerful tool for balancing stress, thanks to their ability to signal the nervous system to "relax." There are different methods for practicing, one of which is diaphragmatic breathing (belly breathing) in which you sit comfortably with one hand on your chest and the other on your stomach, inhale deeply through your nose for 4 seconds so that your stomach expands and exhale slowly through your mouth for about 6 seconds. During this practice, you repeat the action for 5 minutes. Diaphragmatic breathing helps activate the parasympathetic nervous system and slow down your pulse. There are different methods for practicing breathing, my recommendation is to incorporate these exercises into your morning routine, before bed and also in moments of stress. Even just one minute can make a significant difference.

Especially on days of stress, it's important to make room for self-care. Try to maintain a daily routine as much as possible that will allow you certainty in a world of uncertainty. Start your day with a workout and a dose of Cordyceps, make sure you eat a nutritious diet throughout, breathe when you need to, and incorporate Reishi for balance and relaxation in the evening and during the day if necessary.
Nature is here to help, all we have to do is let it in.
Remember that what you cannot change - it is important to know how to let go. And what you can - it is important to strengthen, nourish and restore balance.

Our body is the only place we will live our entire lives - let's make it a peaceful home.