Stress and how to keep yours down.

 Learning to regulate stress levels in your body and manage yourself under stress is one of the key ways to living a full, balanced and healthy life.

Learn to delegate and to say “NO” to help reduce stress

By Kate Reardon is a Naturopath, Nutritionist and Intuitive Metaphysical Healer

Stress is a term that gets tossed around again and again in our daily vocabularies and something many of us deal with daily.

Stress affects our system as a result of stimulus, which can be anything from biological, physical, emotional, mental, environmental, internal or external factors.  Stress affects us all so differently and has deep profound changes on the biochemistry of our body, our moods and our normal everyday behaviours.

When we are under constant stress the body releases a hormone called cortisol which switches on the sympathetic nervous system and results in a ‘flight or fight’ response.

In its early stages this is a good thing as it gives us a good kick into drive and initiates motivation, action and energy to do whatever it is we need to do.  However it becomes extremely detrimental when we stay in ‘flight or fight’ constantly.

This is where most people spend the majority of their time in our modern day living and it has detrimental effects on the mind, body and soul.  We work too much, over-stimulate ourselves in all kinds of ways, don’t rest when we need to and continue to push ourselves to beyond our limits.

Biochemically this means that cortisol levels are too high for too long in the blood stream and can lead to inflammation, hormone imbalances, poor digestion, headaches and tension, depleted immune system, muscle aches and pain, sleep disturbances and the inability to ‘switch off”.

5 ways to reduce stress today:

  1. Rest – Resting when you need to is not a sign of weakness nor is it a selfish practice.  It is a sign of self-respect and self-love. Resting when you need too allows your body to restore itself leading to better performance, increased mental capacity and an invigorating boost in energy levels.  When you do not rest you are depleting your body and activating the ‘flight or fight’ response in to overdrive.  Give yourself permission to rest when you need it, it becomes a wonderful healing gift that you can give yourself and you will benefit it so many ways.
  2. Look after your Liver – When you are in flight or flight and relying on stimulants such as sugar, alcohol and caffeine for energy your liver is working extra hard to metabolize all these excess toxins flowing throughout your system.  You can look after your liver by eliminating stimulants, drinking plenty of clean water (minimum of 2L per day), stocking up on dark green leafy vegetables and having a fresh juice everyday to help support detoxification.
  3. Get organized.  The biggest key to reducing the feeling of being overwhelmed is organization.  When everything feels like it’s too much or too hard, that’s when you really need to re-prioritize and manage your time well.  Look at where you are spending all of your time and how it could be managed better. Learn to delegate and to say “NO”.  Learning to say No to things that do not serve your best interests in that moment enables you to protect your own energy reserves and therefore have more to give to yourself and all of those around you in the appropriate moment.
  4. Exercise.  Get moving in any which way you can.  Exercise increases your endorphins, your feel good hormones, which act as a catalyst to the decreasing the detrimental side effects of stress.  Exercise increases oxygen in the body, blood to the heart and overall circulation, which always leaves you feeling better and more balanced.
  5.  Load up on Magnesium and Zinc.  These 2 minerals are the first minerals that get depleted in our body when we are under the effects of stress.  Loading on magnesium and zinc rich foods such as green leafy vegetables and nuts and seeds will help to put these essential nutrients back in to the body and help to restore and maintain balance.

Remember to take the time to slow down, tune in and really nourish yourself through times of stress because that is when we really need our self-care practices the most.  Your body, mind and soul will thank you for it.


Kate Reardon is a Naturopath, Nutritionist and Intuitive Metaphysical Healer. After many years of tertiary study in alternative and mind body medicine, Kate set out in search of finding the most dynamic way of helping people achieve radical healing and transformation throughout their lives on a mind, body and soul level.

This journey which started in her own clinical practice in Australia has lead Kate to managing health retreats in Thailand, seeing personal one on one clients in UK, USA, Spain, New Zealand, Canada, Australia and Indonesia, presenting health workshops and seminars in Thailand and Australia to eventually founding Natural Instinct Healing Health retreat which runs fasting, detox, raw food and yoga in Bali.



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Renae Leith-Manos

Editor and Founder of Bondi Beauty

Renae Leith-Manos loves fitness, new beauty products, long chats and long flights. She is at her best when traveling the world writing about luxury hotels and Michelin Star restaurants ( She has had a colourful media career as a journalist inmagazines and newspapers, in Australia and Asia. She spends her time writing, cooking, consulting to new businesses, running and working out.

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