Cortisol hormone is closely related to stress. When stress increases, it has an effect on this cortisol. This hormone plays an important role in controlling blood pressure, maintaining sleep and keeping various body functions active. However, in any danger, anxiety or stressful situation, cortisol levels in the body increase. This is why it is sometimes called the 'stress hormone'.
The problem is, if you are under too much stress for a long time, your cortisol levels will also be high for a long time. It can increase the risk of various physical and mental health problems including depression, anxiety. According to experts, adopting a few simple lifestyle habits can naturally lower cortisol, which helps maintain a good mood and manage stress. Some of such effective ways are highlighted.
Exercise regularly
Regular exercise helps reduce stress and keep cortisol levels under control. Exercises such as yoga, pilates, tai chi or dance in particular have a positive effect on the body and mind. These exercises increase the secretion of certain hormones in the body, which help to keep the mind healthy.
Spend time with nature
Spending some time in an open field, park or among trees calms the mind. Studies have shown that spending just 20 to 30 minutes in nature can reduce stress levels. The more time you spend, the more benefits you will get.
Eat healthy food
Many people tend to overeat when they are under too much stress. Especially sweet or high calorie foods. So keep more vegetables, fruits, pulses, nuts, fish and healthy fats in your diet. Avoiding excess sugar, caffeine and alcohol can help.
Practice deep breathing
The practice of slow, deep breathing and slow exhalation helps to calm the body and mind. Doing this breathing exercise for a few minutes every day can reduce stress.
Spend time with loved ones
Being alone for a long time can increase stress. So regular talking and spending time with friends, family or loved ones is very important for mental health.
Focus on the present moment
Try to focus on the present moment without worrying too much. Listening to music, doing light stretching, doing yoga or imagining a peaceful place can also relax the mind.
smile more
Laughter is one of the easiest ways to reduce stress. Watching a funny show, chatting with friends or listening to a funny story helps to keep the mind calm.
get enough sleep
Lack of sleep can increase stress. So it is important to ensure adequate sleep every day. Reducing cell phone use before bed, doing breathing exercises or trying to calm yourself down can help you sleep better.
Find ways that work for you
The same method does not work for everyone. Meditation works well for some, walking for others, writing a diary for others. Find what relaxes you.
Keep your body active
Not only exercise, but walking, doing housework or any kind of movement also helps in reducing stress. Try to be active for at least 30 minutes every day.
Take breaks between tasks
Continuous work or study can increase mental stress. So take short breaks of few minutes every hour. Take a short walk, stretch your body or rest for a while. It will increase concentration and reduce fatigue.
According to experts, cortisol is an essential hormone for the body. However, if its levels are high for a long time, it can have a negative effect on physical and mental health. So by developing small good habits in daily life it is possible to control cortisol and stay mentally well.
Source: WebMD
