In today’s fast-paced world, stress has become an unavoidable part of our daily lives. From work pressures to personal challenges, the demands on our time and energy can leave us feeling overwhelmed and anxious.
Dr Gorav Gupta, Senior Psychiatrist, Director at Tulasi Healthcare, shared that prolonged exposure to stress can lead to increased levels of cortisol, the body’s stress hormone, which can have detrimental effects on our physical and mental well-being.
He said, “Chronic stress and elevated cortisol can lead to a range of health problems, including heart disease, depression, and weakened immune function. By prioritising stress management, you’re taking a proactive step toward a healthier, more balanced life.”
However, there are simple and effective daily habits that can help us manage and reduce cortisol levels, promoting a healthier and more balanced life.
Habits to reduce cortisol levels
Prioritise Sleep: One of the most powerful tools for managing cortisol is ensuring you get quality sleep. The expert added, “Adequate sleep is essential for the body to recover and recharge. Aim for 7-9 hours of sleep per night, and establish a consistent sleep schedule. Engaging in a bedtime routine and creating a comfortable sleep environment can promote better sleep quality, which, in turn, lowers cortisol levels.”
Exercise Regularly: Regular physical activity is a natural stress reducer. Exercise releases endorphins, which are the body’s natural mood lifters. Whether it’s a brisk walk, yoga, or high-intensity workouts, find an exercise routine that suits your lifestyle and interests. Consistency is key, as regular exercise can help keep cortisol levels in check.
Mindfulness and Meditation: “Mindfulness practices, such as meditation and deep breathing exercises, are effective in reducing stress and cortisol levels. These techniques promote relaxation and help you become more aware of the present moment,” Dr Gupta said. Even just a few minutes of daily meditation can have a profound impact on your stress levels.
Balanced Diet: Your diet plays a significant role in managing cortisol. Avoid excessive caffeine, sugar, and processed foods, as they can lead to cortisol spikes. Opt for a balanced diet rich in whole grains, lean proteins, fruits, and vegetables. Additionally, foods like fatty fish, nuts, and seeds that are high in omega-3 fatty acids can help combat the effects of stress.
Stay Hydrated: Dehydration can exacerbate the body’s stress response, leading to increased cortisol levels. Proper hydration can help your body function optimally and better handle stress.
Stay Hydrated: Dehydration can exacerbate the body’s stress response, leading to increased cortisol levels. Proper hydration can help your body function optimally and better handle stress.
Connect with Loved Ones: Social support is invaluable when it comes to managing stress. Regularly spending time with family and friends can provide emotional support and help you cope with life’s challenges. Sharing your thoughts and feelings with loved ones can reduce the burden of stress and lower cortisol levels.
Incorporating these habits into your daily routine can significantly reduce cortisol levels and improve your overall well-being. It’s important to remember that managing stress is an ongoing process, and what works for one person may not work for another. Experiment with these habits and find the combination that suits you best.
“Other than following these habits, one must also focus on the origins of the stress. It is important to identify the stressor, whether it’s work-related pressures, relationship issues, or financial concerns. Finding ways to address and manage the root causes of stress is essential for long-term well-being. Seeking professional guidance from therapists or counselors can also be beneficial in dealing with chronic stress and cortisol management,” he said.
Remember, taking care of your physical and mental health should always be a top priority, and these habits are a great place to start.
