Six Ways to Protect Your Health During Stressful Times

When life brings unexpected setbacks, like devastating wildfires or other crises, it's typical and completely understandable to let health habits slide. In times of crisis, taking care of ourselves often takes a backseat to managing urgent demands, and we shouldn't blame ourselves for this natural response. However, during these challenging times, even small steps to protect our health can make a meaningful difference in how we cope. By doing whatever is possible to stabilize our health and leaning into the best possible choices available to us in the moment, we can better rise to the occasion, build resilience to stressful situations, and emerge stronger on the other side.

Understanding the Stress-Microbiome-Brain Connection

There is a remarkable interplay between psychological stress, the gut microbiome, and brain function, commonly referred to as the gut-brain axis. This bidirectional communication system involves:

• The autonomic nervous system

• The central nervous system

• The hypothalamus-pituitary-adrenal (HPA) axis

• The enteric nervous system of the gut

When we experience stress, our body activates the HPA axis, leading to the production of stress hormones like cortisol and catecholamines. These hormones can directly impact the composition and function of our gut microbiota—the complex ecosystem of microorganisms living in our gut.¹

Recent research, including a 2021 study published in Nature Communications, found that chronic stress alters the composition of gut bacteria, leading to an overgrowth of potentially harmful microbes. This imbalance can trigger inflammation throughout the body and compromise immune function.²

The Cascade Effect of Stress

From a systems biology perspective, stress doesn't just affect one isolated part of our body—it creates a cascade of effects across multiple interconnected systems.³ The altered gut microbiome can affect our mental state through various pathways:

1. The vagus nerve, which connects the gut to the brain, transmits signals influenced by gut bacteria

2. Microbial metabolites, such as short-chain fatty acids (SCFAs), influence brain function and behavior

3. The HPA axis releases stress hormones that can:

   • Suppress digestion and alter gut motility

   • Increase intestinal permeability

   • Reduce production of protective mucus in the GI tract

   • Impair cognitive function and memory

   • Weaken immune defenses

   • Disrupt sleep patterns
     
     

Six strategies to help protect your health

1. Prioritize your gut health

Your gut microbiome acts as a foundation for both physical and mental well-being, particularly during stressful times. Maintaining a healthy gut ecosystem can help regulate stress hormones and support immune function, making it a crucial first line of defense against the negative impacts of acute and overwhelming stress.⁴

• Consume probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi daily

• Eat plenty of prebiotic fiber from fruits, vegetables, and whole grains

• Aim for 30+ different plant foods each week to support microbial diversity

• Stay hydrated to support microbiome function and proper digestion

• Limit processed foods, sugar, and alcohol which can disrupt the microbiome
  
  

2. Establish a supportive daily rhythm

During times of upheaval, maintaining even simple routines can provide a sense of normalcy and control that helps buffer against stress. Predictable daily patterns help regulate our body's stress response systems and provide anchor points that make it easier to maintain other healthy habits.⁵

• Start with a consistent morning routine, even if it's just 10-15 minutes

• Plan regular meal times to support healthy digestion and blood sugar balance

• Schedule brief "worry times" to contain anxious thoughts rather than letting them expand

• Create transition rituals between activities (like a short walk after work)

• Build in daily "micro-breaks" for stress relief (2-3 minutes of deep breathing, stretching, or mindful moments)

• Keep a basic schedule even on weekends to maintain your body's natural rhythms

• Include small pleasurable activities each day to maintain emotional balance
  
  

3. Manage stress through mind-body practices

The mind and body are intricately connected, and practices that address both can help break the cycle of stress and anxiety. Regular mind-body practices not only reduce stress hormones but also support beneficial changes in gut bacteria composition, creating a positive feedback loop for both mental and physical health.⁶

• Deep breathing exercises or meditation (even 5-10 minutes daily can make a difference)

• Progressive muscle relaxation

• Mindfulness practices like yoga or tai chi

• Journaling or expressive writing

• Connecting with supportive friends and family
  
  

4. Move Your Body as much as possible

Physical activity is one of the most effective natural stress relievers, triggering the release of mood-boosting endorphins and helping to regulate stress hormones. Regular movement also supports a healthy gut microbiome by improving digestion and reducing inflammation, making it a powerful tool for both immediate stress relief and long-term health protection.⁷

• Aim for at least 30 minutes of moderate activity most days

• Try stress-busting activities like brisk walking, dancing, or swimming

• Incorporate strength training to build resilience

• Use bodyweight exercises if gym access is limited during a crisis
  
  

5. Prioritize a safe environment to rest and sleep

Sleep is your body's primary time for repair, recovery, and processing of daily stresses, yet it's often the first thing we sacrifice during challenging times. Quality sleep helps regulate stress hormones, supports immune function, and allows your gut microbiome to maintain its daily rhythms, making it an essential component of stress resilience.⁸

• Aim for 7-9 hours per night

• Stick to a consistent sleep schedule, even during disrupted routines

• Create a relaxing bedtime routine (e.g., reading, gentle stretching)

• Limit screen time and blue light exposure before bed

• Keep sleeping areas cool, dark, and quiet

• Consider relaxing teas such as lavender or lemon balm
  
  

6. Build a future crisis management toolkit

Being prepared for stressful situations can significantly reduce their impact on your health and well-being. Having a well-thought-out toolkit of resources, supplies, and support systems ready before you need them allows you to respond to challenges more effectively and maintain your healthy habits even during difficult times.⁹

• Create an emergency supply kit with essential medications and daily supplements for adults, kids, and pets

• Compile a list of stress-reduction apps or online resources

• Develop a support network of friends, family, and professionals

• Practice stress-management techniques regularly so they're familiar when needed
  
  

The Road to Resilience: Long-Term Health Protection

While acute stress from disasters or life crises can be overwhelming, implementing these strategies can help protect your health and build long-term resilience. A longitudinal study of Hurricane Katrina survivors found that those with higher levels of perceived social support before the disaster were better protected from exposure to disaster-related stressors and loss. This highlights the importance of maintaining social connections and developing stress-reduction practices to build resilience against long-term negative health outcomes following traumatic events.²

As climate change increases the frequency and intensity of natural disasters, and as life's unpredictable challenges continue to arise, investing in your health and stress-management skills becomes more critical than ever. Small, consistent actions can have a powerful cumulative effect. Start incorporating these health-protective strategies into your daily routine now, so you can harness the power of our microbiome to build resilience against life's inevitable challenges. Self-care during times of duress isn't selfish—it's essential for navigating difficult times and emerging stronger on the other side.

References 

1. Liu, P., Jiang, Y., Gu, S., Sun, Y., Chen, X., Mao, B., ... & Xiao, L. (2024). Nature Communications, 15(1), 2273.

2. Rhodes, J., Chan, C., Paxson, C., Rouse, C. E., Waters, M., & Fussell, E. (2010). American Journal of Orthopsychiatry, 80(2), 237-247.

3. Warren, A., Patel, S., Tian, L., Jacka, F., Berk, M., O'Neil, A., & Marx, W. (2024). Frontiers in Psychiatry, 15, 1284555.

4. Merdjanoff, A. A., Piltch-Loeb, R., & Abramson, D. M. (2023). Social Science & Medicine, 331, 115921.

5. Kumar, A., Yegla, B., & Foster, T. C. (2023). Cells, 12(8), 1131.

6. Foster, J. A., Rinaman, L., & Cryan, J. F. (2017). Neurobiology of stress, 7, 124–136. 

7. Hachenberger, J., Teuber, Z., Li, Y. M., Manthey, L., Adolph, D., & Schultchen, D. (2023). Scientific Reports, 13(1), 8808. 

8. Bush, B. J., Donnay, C., Andrews, E. A., Lewis-Sanders, D., Gray, C. L., Qiao, Z., Brager, A. J., Johnson, H., Brewer, H. C. S., Sood, S., Saafir, T., Benveniste, M., Paul, K. N., & Ehlen, J. C. (2022). eLife, 11, e80206.

9. James, L. E., Welton-Mitchell, C., Noel, J. R., & James, A. S. (2020). Psychological medicine, 50(2), 342–352.