Myths & Facts About Stress: What Your Body Needs to Stay Resilient
Stress is something we all experience, but not everything you’ve heard about stress is true. From the belief that it’s all about “mindset” to the idea that intense exercise will burn it off, misconceptions about stress can actually make it harder to manage.
At Itasca Naturopathic Clinic, we take a functional medicine approach to stress—because your body’s stress response isn’t just in your head.
Let’s bust some common myths about stress and explore what your body really needs to stay strong and resilient.
Myths & Facts About Stress
📍 Myth #1: You just have to shift your mindset.
🧠 Fact: Stress isn’t just mental—it’s physiological. While mindset shifts can help, they’ll only stick if your body feels safe. True stress resilience comes from nourishing foods, breathwork, movement, and deep rest.
📍 Myth #2: Intense exercise helps burn off stress.
💪 Fact: Movement is incredible for stress relief—but if you’re already burnt out, high-intensity exercise can actually make things worse. Overtraining can spike cortisol (your stress hormone) and lead to fatigue, hormonal imbalances, and poor recovery.
📍 Myth #3: Coffee helps you power through stress.
☕ Fact: Caffeine isn’t a long-term solution. It stimulates the stress response, which can overwork your adrenals and leave you feeling even more exhausted. If you’re relying on coffee to push through the day, your body might be asking for real rest instead.
📍 Myth #4: If you’re not anxious, you’re not stressed.
🌀 Fact: Stress shows up in sneaky ways:
✔️ Low energy & brain fog
✔️ Trouble concentrating
✔️ Headaches & muscle tension
✔️ Digestive issues & bloating
✔️ Poor sleep & mood swings
Even if you don’t feel anxious, your body might still be in stress mode.
📍 Myth #5: Stress is always bad.
🌿 Fact: Not all stress is negative! Some stress can be a motivating force that helps you grow and adapt. The key is building resilience so your body can handle stress without burnout.
Stress Burns Through Key Nutrients—Are You Getting Enough?
When you’re stressed, your body is working overtime. That means a higher demand for nutrients like:
✨ Magnesium → Helps regulate sleep, muscle relaxation, and mood. But stress depletes it, making you feel even more tense and restless.
✨ B Vitamins → Needed for energy, brain function, and hormone production. Supplementing with B-complex vitamins has been shown to lower stress perception.
✨ Vitamin C → Your adrenal glands use vitamin C to produce stress hormones—and stress increases your demand for it. Since our bodies can’t make vitamin C, we have to consume it daily.
How to Nourish Your Body When Stressed
✔ Eat nutrient-dense foods rich in magnesium, B vitamins, and vitamin C.
✔ Consider high-quality supplements for extra support.
✔ Try adaptogenic herbs (like ashwagandha or rhodiola) to regulate the stress response.
Important note: Supplements alone won’t erase stress—but they can help your body handle it better.
Questions to Ask Your Practitioner About Stress & Health
Most doctors don’t ask about stress—because they don’t have a way to “treat” it.
At Itasca Naturopathic Clinic, we don’t just manage stress—we help your body build resilience.
Here are 4 important questions to ask your practitioner:
1️⃣ Do I need stress hormone testing?
➡️ Chronic stress can disrupt cortisol & DHEA levels, leading to exhaustion, anxiety, or mood swings. Testing these hormones can pinpoint imbalances.
2️⃣ Could stress be affecting my gut?
➡️ The gut-brain connection is real! Stress disrupts digestion, and poor gut health can make stress worse. Functional testing can show if your gut needs extra support.
3️⃣ What nutrients do I need when I’m stressed?
➡️ Stress burns through key vitamins & minerals. A naturopathic doctor can help you replenish what’s missing.
4️⃣ Could stress be affecting my hormones?
➡️ Stress impacts estrogen, progesterone, testosterone, and thyroid hormones—affecting mood, metabolism, and cycles. Testing these hormones can reveal underlying imbalances.
What You Can Do When Stress Feels Overwhelming
Stress often comes from trying to control the uncontrollable. Next time it creeps in, try this:
1️⃣ Notice you feel stressed. Just pause and acknowledge it.
2️⃣ Ask: Is this inside or outside my control?
3️⃣ Make a plan: Choose something small that you CAN control.
✔ Take a 10-minute walk outside
✔ Listen to soothing music
✔ Call a friend or loved one
✔ Research a solution (without doom-scrolling!)
It’s a practice—but learning to respond to stress differently is the key to building resilience.
Blood Sugar & Stress: The Overlooked Connection
Did you know that blood sugar swings can trigger cortisol spikes?
When your blood sugar crashes, your body goes into stress mode, leading to:
💥 Mood swings & energy crashes
💥 Poor sleep & cravings
💥 Increased anxiety & irritability
How to Keep Blood Sugar Stable for Less Stress:
✔ Start the day with protein & healthy fats (not just sugar!)
✔ Avoid skipping meals (low blood sugar triggers stress hormones)
✔ Pair carbs with protein or fiber to avoid spikes & crashes
✔ Reduce ultra-processed foods that drain energy
Adaptogens: Nature’s Stress Fighters
Two powerful adaptogenic herbs:
🌱 Ashwagandha (Think: Calming)
✔ Reduces stress & anxiety
✔ Supports mood & relaxation
🌱 Rhodiola (Think: Energizing)
✔ Boosts focus & stamina
✔ Enhances stress resilience
Not all supplements are created equal—quality matters! Always choose professional-grade herbs & talk with a naturopathic doctor before adding adaptogens.
Final Thoughts: Strengthen Your Body’s Ability to Handle Stress
You can’t eliminate stress completely—but you can make your body more resilient.
✔ Nourish yourself with real, whole foods
✔ Move your body without overdoing it
✔ Support your adrenals & nervous system with the right nutrients
✔ Get functional testing to understand your unique needs
At Itasca Naturopathic Clinic, we take a whole-body approach to stress so you can feel calm, energized, and balanced.
💡 Struggling with stress & fatigue? Let’s create a personalized plan to help you thrive.
📩 Book your consultation today!
Rachel Oppitz, ND
