5 Tips to Reduce Cortisol and Feel Less Stressed

November 23, 2024

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Stress can be debilitating over time. From work deadlines to personal responsibilities, it’s easy to feel overwhelmed by the demands of our everyday lives. Cortisol, the hormone released by the adrenal gland in response to stress, can lead to a number of health problems if its levels remain high for an extended period. These negative impacts include anxiety, depression, and even weight gain. Fortunately, by incorporating healthy habits into our daily routines, we can reduce cortisol levels and help our bodies and minds handle the stresses of everyday life.

1. Exercise regularly

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Exercise reduces stress and anxiety and releases endorphins that can improve mood. Aim to exercise for at least 30 minutes, five days a week, to improve your overall health and reduce cortisol levels. Keep in mind that it doesn’t have to be high-intensity exercise every time — simply freeing your mind, moving your body, and staying healthy is the key.

2. Get enough sleep

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Lack of sleep can increase cortisol levels in the body, so it’s important to get enough restful sleep each night. Aim for seven to eight hours of sleep each night, and establish a regular sleep routine to help your body relax and prepare for sleep. Pro tip: a consistent morning routine can help just as much as a bedtime ritual.

3. Practice relaxation techniques

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Relaxation techniques such as meditation, deep breathing, and yoga can help reduce cortisol levels in the body. These techniques can calm your mind and reduce feelings of stress and anxiety. Try regularly practicing relaxation techniques like meditation or even a steamy shower in the morning and you’ll be sure to improvements in your overall well-being.

4. Eat a healthy diet

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Avoid processed foods and sugar, and instead, focus on eating a diet rich in fruits, vegetables, whole grains, and lean protein. These foods can help keep cortisol levels stable and prevent any dips in your nutritional intake and overall mood. Additionally, consuming foods rich in vitamin C and magnesium can help reduce cortisol levels and therefore, feelings of stress.

5. Connect with others

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Social support matters more than you might think. Connect with friends and family, join a social group or club, or volunteer in your community to build social connections. These kinds of acts help us feel greater than ourselves and you’d be surprised how well they combat feelings of stress and anxiety. Not to mention, it will also help you feel more supported when you’re going through a tough time or busy period.