The Tamesis
eat dark chocolate
Good news: Eating dark chocolate has been proven to boost your mood. “Not only is it delicious, but it also helps release endorphins, the hormones of happiness,” explains nutritionist Yaraseth del Castillo. Aim for one or two ounces of dark chocolate made from 85% cocoa per day.
stretching exercise
Any kind of mindful movement can reduce feelings of stress, and stretching is no exception. “Stand up and stretch your arms,” advises Dr. Beatriz Crespo, a sports medicine doctor. He also notes that even adopting a confident posture can reduce stress. “Stretching helps relax muscles and—yes—lowers cortisol levels.”
swim
Swimming is one of the best exercises for your brain, body and mood. “A study from the Mayo Clinic shows that swimming reduces cortisol levels by 30 percent and improves sleep quality,” Llaneza points out. “Plus, it’s a low-impact activity that promotes relaxation and improves circulation.”
“Physical activities such as swimming can be very effective in reducing cortisol, sometimes even more effectively than meditation, especially if the latter creates frustration or is difficult to maintain over time,” adds Guerra Escudero.
adequate sleep
Your metabolism, cognitive performance, and overall health—getting enough sleep is important for just about everything. “The importance of good sleep quality in many areas of medicine cannot be overstated,” agreed Dr. Christopher Gold, assistant professor of medicine and attending physician at Mount Sinai Physicians Ansonia. “Sleep’s effect on cortisol levels is no different.”
Research shows that sleep disorders can trigger high cortisol levels, which can lead to more sleep disruptions. So try to get seven to nine hours of sleep a day to keep these levels in check.
Mindfulness
If you happen to enjoy meditating, this is definitely a great option for cortisol. Dr. Gold says managing stress is key to lowering cortisol levels and recommends incorporating mindfulness and meditation practices into your daily life. Research shows that meditation can significantly reduce high blood sugar levels and cortisol levels.
move your body
It’s true: According to everyone’s favorite fictional blonde legal counsel, endorphins really do make you happy. So, in addition to swimming, it’s a good idea to get regular physical activity, Dr. Gold says. Not only does it help you get enough sleep, it can also improve your mood and lower cortisol levels. Research shows that regular physical activity can also reduce stress, which can help lower cortisol.
“Exercise provides an easier way to reduce stress without having to force yourself to calm down,” Guerra Escudero notes. “It can distract and release tension more naturally because, unlike meditation, which requires conscious focus, physical activity encourages people to spontaneously let go of stressful thoughts.”
consider your diet
You always want a well-rounded diet to improve your overall health, but diet plays a big role when it comes to cortisol. In addition to dark chocolate, research shows that eating whole grains as well as whole vegetables and fruits will help support your gut and stress levels and reduce cortisol. Dr. Gold recommends following a diet such as the Mediterranean diet and increasing protein intake, as these choices can also lower cortisol levels.
