What is cortisol?
Cortisol is your body’s main stress hormone. It helps regulate energy, blood pressure, and your response to stress. While it’s essential for survival, too much cortisol over time can lead to fatigue, anxiety, and other health issues. Some people may wonder why they are having trouble sleeping or why are all these new aches and pains showing up, some woman may be struggling with hormone imbalances and irregular periods and without you even knowing it, high cortisol levels may be playing a big role here.
But let’s get to the point, I would like to share four easy major wellness hacks that make a HUGE difference and that have worked for me personally. All throughout my teens and early adult life I was a mess. I suffered with severe anxiety, chronic stomach issues and lots of other imbalances. I didn’t realize I was running on high cortisol, and it was time to change. I’m happy to share that it has been about two and half years that I’ve been able to manage my hormones and cortisol levels successfully and here is how…
Deep Breathing Exercises
When we practice deep breathing, we activate the parasympathetic nervous system, which helps reduce cortisol and promote relaxation. I like to go on YouTube and look up five-minute breath work videos and follow them. They work wonders! For example, you can start by sitting or standing in a quiet and peaceful place, do some light stretching (2-3 minutes) and start your deep breathing (inhaling for 5-7 seconds, exhaling 5-7 seconds) repeating this a few times. There are many ways you can practice mindful breathing but even with a short session your body will thank you and you will instantly feel with more energy, improve your mood and have a clear more refreshed mind space. I recommend you do this every single day.
Morning Sunlight Exposure
Natural light exposure within 30–60 minutes of waking helps regulate your circadian rhythm, which balances cortisol production. Morning sunlight will signal your body to produce cortisol in healthy amounts early in the day, reducing spikes later. Every time I have my “morning sun walk” as I like to call it, I always say I feel like a new person afterwards and all throughout the day. An outdoor sunny walk in the morning will also help you sleep like a baby! I always tell everyone around me, a good night sleep starts early in the morning, managing your cortisol levels and avoiding spikes later, especially in the middle of the night.
Constant Gentle Movement
A walk, a Pilates class or any low intensity exercise will lower cortisol levels and promote relaxation. These activities improve blood flow, release endorphins, and calm the nervous system. A calm nervous system is KEY for a healthy cortisol management routine. I believe there is always ways to keep active throughout the day. The point here is to be consistent and stick to your goal!
Red Light Therapy
Red light therapy could help reduce cortisol levels by promoting relaxation and improving sleep quality. It works by stimulating cellular energy production, which can calm the nervous system and support hormone balance. We love red light therapy especially in the evening, it helps with signaling your body to lower cortisol and prepare for restful sleep. I recommend doing this at least 3 to 4 times a week.
Overall, there are many ways to help our bodies feel healthy, energetic and young, I hope these tips can help YOU!
Disclaimer: The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making changes to your diet, lifestyle, or wellness routine.
