In this fast-paced life, everyone is dealing with stress. Whether it’s work deadlines, family responsibilities, or just the constant pressure to stay on top of everything, feeling stressed can take a serious toll on your body and mind.
Did you know that the body produces a stress hormone, called cortisol that is meant to regular your stress levels? However, if your body experiences stress on a regular basis, excessive cortisol can lead to weight gain, weak immune system so you get sick often, heart risks, hormonal imbalances and even mental health issues.
By making small but intentional changes, you can lower cortisol levels and enhance your overall well-being.
Here's a basic 5-day plan that can help reduce stress and bring balance to your body and mind.
- Day 1: Practice deep breathing and mindfulness
Kick off your cortisol-reducing journey with relaxation techniques like deep breathing and mindfulness meditation. Spend 5-10 minutes practicing breathing, focusing on slow, deep breaths. Pair this with 10 minutes of mindfulness meditation.
Also read | What is cortisol and how to manage it for weight loss
Why it works:
Deep breathing slows your heart rate and promotes relaxation, while mindfulness reduces the perception of stress, a significant factor in cortisol regulation.
Research from Psychoneuroendocrinology shows that deep breathing effectively reduces cortisol and heart rate, while mindfulness-based stress reduction exercised significantly decrease stress hormones.
- Day 2: Emphasise the quality of sleep
Sleep has a lot to do with cortisol regulation. Try sleeping for at least 7-9 hours every night and maintain a sleep schedule, which means try to sleep and wake up at the same time. Establish a bedtime routine by limiting screen time, dimming the lights, and engaging in relaxing activities like reading. This will ensure you get quality deep sleep and not fitful rest.
Why it works:
Sleep deprivation can increase cortisol levels, whereas good-quality and regular sleep helps maintain cortisol levels. According to a study in Sleep Medicine Reviews, poor sleep habits are related to high cortisol levels. Restorative sleep is considered an important modality in stress management.
Also read | Cortisol detox: Limit coffee, laugh and practice mindfulness to reduce stress hormone levels naturally
- Day 3: Low-intensity exercise
Add low-intensity exercises to your daily routine, such as a 30-minute walk in nature or gentle exercises like yoga or tai chi. These types of exercises lower cortisol levels without the associated stress response of high-intensity workouts.
Why it works:
Walking in green spaces or yoga combine physical activity with mindfulness, thereby ensuring a significant reduction in levels of stress. According to Frontiers in Psychology, time spent in nature reduces cortisol levels, while Psychosomatic Medicine highlights yoga's effectiveness in reducing levels of stress hormones and boosting resilience.
- Day 4: Incorporate cortisol-lowering foods
What you eat can directly impact cortisol levels. Focus on adding magnesium-rich foods to your meals, like spinach, almonds, and avocados. Add omega-3 sources such as salmon, flaxseeds, and walnuts to help minimize stress-related cortisol surges. If you want to indulge, have a small portion of dark chocolate (70 percent cocoa or higher), as it has been known to lower cortisol.
Why it works:
Nutrients such as magnesium and omega-3s play a big role in controlling the production of cortisol. A review in Nutrients demonstrated that diets rich in magnesium reduce cortisol and improve mood, while Endocrinology and Metabolism highlighted the anti-inflammatory effects of omega-3s in mitigating cortisol secretion.
Also read | Stress and depression: 5 ways to bring down your cortisol levels naturally
- Day 5: Encourage social connection and gratitude
Close the 5-day plan with focusing on relationships and gratitude. Spend quality time with friends or family, or call someone you trust. At the end of the day, write down three things you're grateful for. Social interactions and gratitude practices release oxytocin, a hormone that counteracts cortisol and reduces stress.
Why it works:
Positive social interactions and gratitude improve emotional well-being while decreasing stress hormones. Research in the journal Hormones and Behavior indicates that social connections lower cortisol, and the Journal of Happiness Studies reports that gratitude practices decrease stress by a significant margin.
- Bonus tips for sustained cortisol reduction
Dehydration can elevate cortisol, so drink plenty of water throughout the day. Excessive consumption of coffee and other drinks with caffeine can also spike cortisol levels, especially during stressful situations. And finally, laugh more as humour has been shown to reduce cortisol and improve overall mood.
Lowering cortisol doesn’t require dramatic lifestyle changes. By adopting these simple, intentional habits over just five days, you can significantly reduce stress and enhance your overall health.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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