How to Manage Cortisol: 7 Simple Steps You Can Take Today
August 21 / by Cavan Chan
1. Eat Healthier
A balanced diet plays a significant role in managing cortisol levels. Steering clear of processed foods and opting for whole, nutrient-dense foods can support your metabolism and digestive health, both of which cortisol influences . Research has found that diets high in glycemic index (GI) foods—such as sugary drinks and refined carbs—are associated with increased cortisol levels .
2. Stay Active
Physical activity is a proven way to lower cortisol. Whether you enjoy walking, yoga, or high-intensity workouts, finding a form of movement that you enjoy can help keep your cortisol levels in a healthy range. Studies show that even moderate exercise can reduce cortisol spikes in response to stress .
3. Practice Writing
Journaling about stressful events might seem counterintuitive, but it can actually help reduce cortisol levels. Research indicates that reflecting on past failures before facing new stressors can lower cortisol responses, making journaling a powerful tool for stress management .
4. Meditate Regularly
Mindfulness meditation has been shown to lower cortisol, particularly in individuals who are highly stressed or suffering from stress-related conditions like diabetes or inflammatory diseases. Regular meditation practice can increase your resilience to stress and improve your overall well-being.
5. Connect with Others
Social connections are vital for managing stress. Studies suggest that having a strong support system can lower cortisol levels during stressful situations, such as public speaking or challenging life events.
6. Prioritize Sleep
Sleep is crucial for regulating cortisol. Sleep deprivation is strongly associated with elevated cortisol levels, even after just one night of poor rest . Ensuring you get enough quality sleep can help keep your cortisol in balance and improve your stress resilience.
7. Engage with Art
Whether you're creating art or simply appreciating it, engaging with art can be a great stress reliever. Listening to music, in particular, has been shown to help reduce cortisol levels after stressful events .
Conclusion
Ready to take control of your stress and improve your health? A consultation with Cavan Chan can offer personalized advice to help you lower cortisol and enhance your overall wellness. Book your consultation today.
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