5 Ways to Lower your Cortisol
Feeling wired, anxious & can’t sleep when you want to? Your cortisol is likely too high. 👇🏻
1. Change the way you exercise - prioritise resistance training & yoga which calms the nervous system, over HIIT which increases cortisol.
2. Eat less sugar / ultra processed foods & balance blood sugar - opt for wholefoods, only those your great grandmother would recognise on your plate ! Fiber rich nuts and seeds, colourful fruit & veg, plant based protein, pulses, complex carbs, healthy fats/omega 3 rich oily fish& extra virgin olive oil. Sugary foods spike insulin and disrupt blood sugar balance, which in turn increases cortisol.
3. Cut down on caffeine & eat breakfast. Our cortisol is naturally highest in the morning (cortisol spikes to wake us up). We have also fasted overnight. Drinking caffeine first thing further increases our cortisol & disrupts blood sugar balance. Opt for a protein, fat & fiber rich breakfast, then have your caffeine 30 mins later. Your body will be able to handle it better when your blood sugar is stabilised & it won’t spike your already high cortisol!
4. Prioritise sleep & rest. Cortisol, melatonin (sleep hormone) & seratonin (happy hormone) all work together - ebbing and flowing throughout the day and night. Practicing proper sleep hygiene & getting exposure to natural light first thing in the morning makes sure your melatonin peaks in the night when it should, which balances your cortisol to peak in the morning/ lowest at night. Running on caffeine & prioritising hiit workouts over sleep will add to a never ending pile up of cortisol.
5. Find a method of managing your stress that works for you. Acupunture is well known for its ability to lower cortisol levels, reflexology, meditation & mindfulness are also all good tools. We are all suited to something different - perhaps a daily morning walk in nature is all you need to bring your body back into its parasympathetic, relaxed state.
If you are feeling stressed and wired all the time, then managing your cortisol is key. DM to book in & see how we can help
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