Diet and lifestyle are unbeatable tools for boosting stress resiliency. Here are the best of the bunch.

• Be physically active/ exercise on a regular basis. Daily is best. Any activity counts, but the more vigorous the activity the better.
• Minimize processed foods and fast foods.
• Consume mostly whole, “nature made” foods, particularly fruits and vegetables. Those with the most anti-inflammatory oomph are likely the best and include: red onions, tomatoes, Brussels sprouts, red/orange/yellow bell peppers, dark leafy greens, apples, red grapes, berries, cherries, oranges, and plums. Inflammation is thought to be the primary way stress damages the body.
• Consume omega 3-rich foods often. These include: oily fish (salmon, sardines, lake trout, herring, cod), omega-3 eggs, walnuts, whole soy foods, hemp/chia/flax seeds, canola oil, oysters, and small leafy greens. Fish oil supplements are also an option for getting in optimal amounts of omega 3 fats, but eating oily fish is superior.
• Maintain optimal blood levels of vitamin D via safe sun exposure, consuming vitamin D-rich foods (oily fish, fortified dairy products, mushrooms, eggs) and appropriate use of vitamin D supplements. Vitamin D is essential for mitigating stress at the level of the brain.
• Avoid sugary beverages and minimize sugary foods.
• Use anti-inflammatory herbs and spices regularly in your dishes and meals – turmeric, curry, ginger, and rosemary are especially potent.
• Spend time in nature regularly. Daily best.
• Maintain positive relationships with family and friends. Express love as much as possible.
• Engage in relaxation practices regularly – deep breathing, yoga, meditation, etc.
• Cultivate and nurture your spirituality, especially via practices that focus on love and forgiveness.
• Get optimal sleep – approximately 7-8 hours per night.

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