In today’s fast-paced world, stress seems to be a constant companion. Over time, chronic stress leads to a plethora of health complaints. Things like fatigue, gut issues, sleep issues, hormonal imbalances, weight gain/loss, mood swings, anxiety, anger & frustration are all a result of chronic stress.
Chronic stress causes elevated cortisol, our body's primary stress hormone. Cortisol is essential plays an important role for our survival, but can become hazardous when it is elevated for long periods of time; it starts to wreak havoc on our health. But don't worry, these natural solutions will help bring you back into balance & embrace a more relaxed, resilient you.
1. Ashwagandha (Withania somnifera)
Ashwagandha, also known as Withania somnifera or Indian ginseng, is a powerful adaptogenic herb (adaptogens are natural substances that help our body to cope with stress) celebrated for its ability to combat stress and promote overall well-being. Traditionally used in Ayurvedic medicine, ashwagandha helps the body adapt to stress by regulating cortisol levels and supporting adrenal health. Its benefits extend beyond stress relief, as it can also improve mood, enhance cognitive function, and boost energy levels. Rich in antioxidants, ashwagandha supports immune health and has anti-inflammatory properties. Incorporating ashwagandha into your daily routine, whether through supplements like our best seller Adapt which contains a therapeutic dose, can help you achieve a balanced, resilient state of health. Always consult with a healthcare provider before starting any new supplement regimen.
2. Get Moving
Exercise is a fantastic way to burn off excess cortisol. Whether it’s a brisk walk, a pilates session, or a heart-pumping HIIT workout, physical activity helps regulate cortisol production. Aim for at least 30 minutes of moderate exercise most days of the week. Remember, it’s not about perfection—just get your body moving in a way that feels good for you. Exercise in the morning is ideal, because this is when our cortisol levels are naturally highest, so you are working with your bodies natural rhythm. Cortisol rises with the sun to wake you up, and melatonin rises with the moon to make you sleep. If you are very stressed person, HIIT is not recommended - opt for lower intensity exercise.
3. Prioritize Sleep
Quality sleep is crucial for cortisol regulation. Aim for 7-9 hours of restful sleep each night. Establish a calming bedtime routine: dim the lights (ideally use a lamp with a red light bulb), turn off screens an hour before bed, and maybe indulge in a warm bath or some gentle stretching or focused, intentional breathing. Consider natural sleep aids like magnesium or herbal teas to help you unwind and relax. Ashwagandha has also been shown in studies to improve sleep! Sleep issues are often linked to high cortisol (to much cortisol means that melatonin is not able to do its job to keep you asleep) - and it can become a vicious cycle - so you have to focus on reducing your cortisol.
4. Nourish Your Body
What you eat can directly impact your cortisol levels. Focus on a balanced diet rich in whole foods: fruits, vegetables, lean proteins, and healthy fats. Foods high in vitamin C (like oranges and bell peppers), omega-3 fatty acids (found in fish and flaxseeds), and magnesium (such as spinach and almonds) can help lower cortisol. Avoid excessive caffeine and sugar, which can spike cortisol levels.
5. Connect With Loved Ones
Social support is a natural stress reliever. Spending time with friends and family can boost your mood and lower cortisol levels. Whether it’s a heart-to-heart chat, a fun outing, or simply hanging out, connecting with loved ones can make a world of difference. Speak up about your needs if you are feeling overwhelmed - reach out for help. Busy lives, work, kids etc... we all just need a break some times and our loved ones are not mind readers.
6. Practice Gratitude
Cultivating an attitude of gratitude can lower cortisol and improve overall well-being. Keep a gratitude journal and jot down a few things you’re thankful for each day. Reflecting on positive aspects of your life can shift your focus away from stress and help you maintain a balanced perspective.
7. Daily Breathwork
Breathwork, the practice of consciously controlling and directing your breath, is a powerful tool for managing stress and reducing cortisol levels. Techniques such as diaphragmatic breathing, box breathing, and alternate nostril breathing can help activate the body's relaxation response, promoting a sense of calm and well-being. By focusing on deep, slow breaths, you can lower your heart rate, reduce anxiety, and improve overall mental clarity. Breathwork can be practiced anywhere, making it a convenient and accessible method for stress relief. Integrating breathwork into your daily routine can enhance your resilience to stress and support a balanced, healthy lifestyle.
8. Try EFT Tapping
Emotional Freedom Techniques (EFT) tapping is an alternative therapy that involves tapping on specific points on the body while focusing on a particular issue. This method can help reduce stress and lower cortisol levels by sending calming signals to the brain. EFT tapping is simple to learn and can be done anywhere, making it a convenient tool for managing stress.
9. Take A Break
If you're the "I can't stop, I have 50 thousand things to get done" person - this one's for you. You MUST stop and take a break. Schedule in a 15 minute break in the middle of your day to sit and literally do nothing other than breathe or listen to a meditation. Prioritise rest when ever you can.
For more tips on managing stress and living your best life, be sure to check out the latest episodes of the Find Your Glow podcast. Let's journey together toward a calmer, healthier you!
It's time to start putting your needs at the top of your priority list instead of the bottom.
Tegan Marshall - Glowable Founder & Clinical Naturopath.