In this fast-paced competitive world, stress has become part and parcel of our lives. Stress of completing tasks on time, stress of maintaining a good personal and professional life, stress of maintaining good health, and even the stress of what to cook tonight. Every little part of our day is filled with stress. Apart from daily life stresses, added stress by social media like FOMO (fear of missing out), the stress of not following a particular trend, stress of not being able to watch available OTT content and last but not least, stress of not being able to travel a lot to explore new places.
Stress is neverending in our lives but we cannot keep moving forward by accepting the amount of stress we store in our little brains. When we encounter stress, our bodies release a hormone called cortisol, which is often referred to as stress hormone. While cortisol is essential for our survival, it helps in regulating our metabolism, immune response, blood pressure and other health issues.
As per studies, uneven cortisol levels can create various health conditions for example high cortisol levels can lead to cushing syndrome. Hence, it is crucial to adopt health habits to regulate the cortisol levels in our body and promote overall well-being. Here’s how you can regulate your cortisol levels naturally.
1. Get Adequate Sleep
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Studies show that sleep deprivation can lead to elevated levels of cortisol. Sound sleep of at least 7 - 9 hours each night is important for an adult individual. Create a relaxing bedtime routine such as reading a book or taking a warm bath to help you improve your sleep quality.
Also read: Are You Struggling With Sleep Apnoea? Here Are Some Methods To Tackle It
2. Practice Stress-Relieving Techniques
Engaging in activities that help in reducing stress, such as meditation, yoga, deep breathing exercises, or mindfulness. Regularly practising these activities can help you lower the cortisol levels in your body and promote relaxation.
3. Exercise Regularly
Physical activity is one of the most powerful ways to reduce cortisol levels. Exercising for at least 30 minutes a day can help you relax and relieve stress. 150 minutes of exercise in a week is advisable. Findings have indicated that exercising can lower your cortisol levels.
4. Maintain A Balanced Diet
Eating a healthy and balanced diet can help you regulate your cortisol levels. Include plenty of fruits, vegetables, whole grains, and lean proteins in your meals. Avoid foods with excessive sugar and caffeine as they can contribute to cortisol spikes.
5. Limit Alcohol and Caffeine Consumption
Excessive intake of alcohol and caffeine can mess with your cortisol levels and can elevate them. Limit the consumption of these substances to maintain the balance in cortisol levels.
6. Establish Routine
Creating a daily routine can help you reduce stress and promote a sense of stability. Set specific timings for your meals, exercise, work, and relaxation. This will help you regulate your cortisol levels throughout the day.
Also read: Sedentary Life: Know Easy Lifestyle Modifications To Live Healthy
7. Prioritise Relaxation
In the cut throat corporate race and competition, find some me-time to relax and do things that you like. Make time for activities that help you feel relaxed such as reading, listening to music or spending time in nature. Relaxation helps in lowering cortisol levels and improves overall mood and well-being.
Conclusion
Managing cortisol levels is crucial for maintaining your optimal health and overall well-being. By incorporating these healthy habits in your daily routine, you can regulate your cortisol levels naturally and reduce your stress. It is important to prioritise self-care and listen to your body’s needs to ensure a healthy and balanced life.