How to Nourish and Move the Body Through Grief and Stress

Grief and stress can have profound effects on the body, making it crucial to find ways to nourish and heal ourselves. In our recent wellness event, "Reclaiming Your Story," we explored five key pillars that can guide you on this journey when it comes to food:

1. Using Food as Memory

Food is more than just sustenance; it can serve as a powerful tool for memory and connection. Preparing a cherished recipe from someone you miss or dining at a meaningful location allows you to honor their memory and feel a sense of closeness.

2. Engaging the Senses

Cooking can be a sensory-rich experience that brings calm and mindfulness. From the tactile sensation of kneading dough to the aromatic blend of spices, engaging your senses helps you stay present and find comfort in the act of creation.

3. Compassionate Self-Talk

The way we think about food and our bodies can significantly impact our healing process. By practicing compassionate self-talk, you create space for healing and move away from harmful "all or nothing" thinking that can exacerbate stress.

4. Nourishing the Brain

The brain plays a central role in how we experience grief and stress, so feeding it well is essential. Omega-3-rich foods like salmon, nuts, and seeds can enhance mood and reduce symptoms of depression, while antioxidant-rich fruits and vegetables combat oxidative stress.

5. Creating a Sanctuary

The kitchen can be a place of solace and healing. Cooking becomes more than a task; it becomes a form of meditation and self-love. Creating meals with care and intention allows you to connect with your emotions and find peace, even in challenging times.

Movement: Releasing Tension Through Breath and Body

In addition to nourishing the body through food and mindful practices, incorporating movement is essential to releasing stress and tension. Below is a simple breathing technique and three exercises that can help boost immunity, release tension, and open areas of the body where stress is commonly held.

Deep Abdominal Breath-work:

• Inhale: Take a deep inhale through your nose for 4 to 5 seconds, focusing on filling your abdomen with breath.

• Exhale: Slowly release the breath through your nose for 5 to 8 seconds, concentrating on the abdomen deflating as you exhale.

• Repeat: Continue for 4 to 8 rounds, maintaining a steady and calm rhythm.

Tension Releasing Exercises:

1. Child’s Pose:
   Start by kneeling on the floor with your big toes touching and knees spread apart. Sit back on your heels, stretch your arms forward, and lower your chest towards your thighs, allowing your forehead to rest on the floor. Hold the pose for several deep breaths.

2. Figure Four Windshield Wipers:
   Lie on your back with knees bent and feet flat on the floor. Cross your right ankle over your left knee, creating a figure four shape. Gently sway your knees side to side, stretching the hips and lower back.

3. Pigeon Pose:
   From a plank position, bring your right knee towards your right hand and your right foot towards your left hand, resting your shin on the ground. Extend your left leg back and lower your torso towards the floor, breathing deeply to release tension in your hips. Hold for several breaths, then switch sides.

These pillars, rooted in holistic practices, offer pathways to not just surviving but thriving through grief and stress. Remember, healing is a journey, and every small step you take matters.

Photo by Kacie Q Photography