Strategies for Managing Stress: 14 Tips to Reduce Cortisol

Do you have a lot of stress in your life? Is it negatively impacting your health, happiness, and quality of life?

If so, then this blog post is for you! We are going to discuss the effects that elevated cortisol has on our bodies.

Cortisol is the glorified "stress hormone" that helps regulate functions such as digestion, immunity, fat loss etc... However, when we experience chronic stress its production increases which can lead to serious health problems.

So don't wait another day - take action now by implementing these 14 strategies to reduce cortisol levels and keep your body healthy!

14 surprising ways to reduce cortisol levels:

1. Tree pose - this is a yoga move that can help improve your mood and reduce stress. Try practicing it for 30 seconds every hour throughout the day to keep cortisol levels down!
2. Meditate before bed - studies have shown that meditation helps lower cortisol production during sleep, leading to better health outcomes such as weight loss etc. Try focusing on your breath for five minutes each day or spend some time in silence before bedtime.
3. Turning off electronics before bed - this may seem like a no brainer, but most of us are not aware that the artificial light emitted by our devices actually causes cortisol levels to rise. Melatonin is responsible for regulating sleep and wake cycles in your body - so doing away with electronics before bed will help you achieve better quality rest.
4. Spend time with friends - social support has shown to positively impact cortisol levels and support immune system. In fact, social isolation has shown to have a negative impact on immune function and stress management.
5. Reduce your caffeine intake - while some small studies have shown that caffeine can actually help reduce stress, most of the research shows that coffee or any caffeinated products will elevate cortisol for between two to five hours after drinking it! So if you are trying to manage stress and lower your cortisol level, it is a good idea to limit your coffee intake to one cup a day.
6. Take time to breathe - deep breathing has been shown to have a positive effect on cortisol levels, so taking even just ten minutes out of your day to sit quietly and focus on your breath can be incredibly effective in reducing stress.
7. Find a creative outlet helps you learn coping skills - journaling, writing, drawing, coloring are ways to destress that can help you lower cortisol while also working on parts of the brain that are often neglected in today's hustle-and-bustle.
8. Eat well - poor diet has been shown to negatively impact cortisol levels. Processed food can wreak havoc on digestion, which can increase cortisol levels. A diet of whole foods is ideal - especially plenty of healthy fats and protein while also limiting sugar intake.
9. Set boundaries for yourself - it's impossible to be giving 100% in every area of your life all the time- whether that means saying no, or eliminating some commitments, there are boundaries you can set for yourself.
10. Reading an actual book - rather than scrolling through your phone, pick up a book! It can be an easy way to relax and reduce stress.
11. Find time for yourself every day- whether it's 30 minutes of meditation or 15 minutes of reading in the bathtub, taking care of you is essential! This may mean getting out more often (and making sure your partner is on board) or spending an hour at the gym.
12. Working out and exercise is another way to reduce stress. It releases endorphins and chemicals in the brain which make you feel great! Be careful though - too much cardio or intense exercise (especially for women) can have the opposite of desired effect and raise overall cortisol levels.
13. Another major thing is sleep- getting enough sleep (for most people, this is 6-8 hours per night) helps regulate cortisol levels, giving your body time to rest and recover after a busy day or stressful events.
14. Adaptogens - These are herbs that help you adapt to stress. They are known as the "stress-less" herbs and include holy basil, ashwagandha , rhodiola rosea, ginseng, astragalus membranaceus. Incorporating these daily into your diet or taking them as a supplement will help with stress. My favorite brand of ashwagandha is linked here. 

It's important to know exactly what your needs are and how they may be contributing to stress so that you can find ways to meet them in healthier ways - whether it means pursuing different interests outside of work, asking friends out on a girls' night out, or taking time for yourself to relax.

I tell all of my clients that if one aspect of health is going to be a priority over the others - stress management is top of the list!

Need help? You can get a FREE meal plan below that is packed with foods that are proven to reduce cortisol and promote happy hormone balance!