Healthshots
By Aayushi Gupta
Published May 22, 2024
Poor sleep cycles increase cortisol levels. So, it is important to prioritise getting 7-9 hours of quality sleep each night. Follow a bedtime routine and create a restful environment to improve sleep quality.
Regular physical activity helps reduce cortisol levels. Aim for at least 30 minutes of moderate exercise, such as walking, jogging, or yoga, most days of the week. It will improve your mood and lower stress.
To reduce cortisol levels, it is essential to identify and manage sources of stress in your life. Techniques like time management, setting realistic goals, and avoiding overcommitments can help reduce unnecessary stress.
Deep breathing exercises, such as diaphragmatic breathing, can quickly reduce cortisol levels. Practise taking slow, deep breaths, inhaling through the nose, and exhaling through the mouth.
Laughter releases happy hormones, such as endorphins, and suppresses stress hormones, such as cortisol. Laughter yoga is linked to promoting a better mood and improving overall health.
A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help regulate cortisol levels. Avoid excessive caffeine and sugar, as they can increase cortisol production.
Interacting with pets can lower cortisol levels and increase oxytocin, a hormone that promotes relaxation. This is the best way to comfort yourself, reduce stress, and improve overall emotional health.
If issues in your relationships are triggering stress, shift your focus to resolving them. Spend time with family and friends, share your feelings, and engage in meaningful conversations to foster these connections.
Instead of thinking about something that is causing you stress, engage in enjoyable activities and hobbies. This is one of the best ways to forget about the bad times and create new memories.