6 Expert-Approved Daily Habits That Lower Cortisol Levels
If you’ve been following wellness accounts on Instagram or TikTok for some time, you’re probably aware of Cortisol and the absolute nightmare that it can be for your health!
If you’re not aware: cortisol is a hormone that helps to regulate your body’s stress response. When you’re stressed, your cortisol levels spike. In short bursts, this is absolutely fine! After all, your body’s stress response was designed to protect you. However, if your cortisol levels stay high for too long, you can feel irritable, fatigued, burntout and even experience migraines.
In short, heightened cortisol levels could explain why a lot of people (particularly burnout GenZ and millennials) experience the plethora of health issues that us girls are all too familiar with!
I won’t bore you with the studies and research that explain the health consequences of too much cortisol (I’ll linked some here instead!). But to put things simply: you should prioritise lowering your cortisol if you want to improve your physical wellness.
Luckily, many experts have revealed super simple ways that you can lower your cortisol through daily habits.
In this post, I am going to share 6 expert-approved habits that are shown to reduce cortisol levels.
1. Soak Up Some Morning Sunlight
First things first—let's talk sunshine. Exposing yourself to natural light within the first hour of waking up can boost your vitamin D and serotonin levels, which in turn helps regulate cortisol.
Morning sunlight helps set your circadian rhythm, telling your body it's time to wake up and be alert. This natural light exposure can help balance cortisol levels, reducing stress and improving mood.
Grab your coffee and step outside for a 10-minute stroll, or simply sit by a sunny window. Even on cloudy days, natural light has benefits. Plus, it's a great excuse to get some fresh air!
If you wake up before it gets light outside (I’m with you!), consider investing in a sunlight alarm clock. These clocks fill your room with natural light, mimicking the effects of sunlight on your circadian rhythm.
2. Practice Mindful Breathing
Before you dive into the day's to-do list, take a moment to breathe—literally. Engaging in deep-breathing exercises for at least five minutes, three to five times a day, can significantly reduce cortisol levels.
Deep breathing activates your parasympathetic nervous system (very sciency I know!), which counteracts the stress response, helping to lower cortisol.
Sit comfortably, close your eyes, and inhale deeply through your nose for a count of four. Hold for four seconds, then exhale through your mouth for another count of four. Repeat this cycle for five minutes. It's like a mini spa session for your mind!
3. Eat a Nutritious Breakfast
Skipping breakfast might seem like a time-saver, but it can backfire. Research shows that breakfast skippers may experience a disrupted cortisol rhythm and increased stress responses.
A balanced breakfast helps stabilize blood sugar levels, which can prevent cortisol spikes.
Opt for a meal rich in protein, healthy fats, and complex carbs. Think avocado toast with eggs or a smoothie packed with greens and protein. Your body (and mood) will thank you.
4. Move Your Body
Incorporating light exercise into your morning can help lower cortisol levels.
Physical activity increases endorphins, the body's natural mood elevators, which can help reduce stress and cortisol levels.
Don’t worry, you don't need to run a marathon! A 20-minute walk, some gentle yoga, or even dancing to your favourite tunes can do the trick. Find something you enjoy, so it doesn't feel like a chore.
I like walking to my local coffee shop in the morning. This way, I get in some movement AND get my favourite caramel cappuccino!
5. Stay Hydrated
Before you reach for that coffee, drink a glass of water. Dehydration can increase cortisol levels, so starting your day with water is a simple way to keep stress in check.
Proper hydration supports overall bodily functions, including the regulation of cortisol.
Keep a glass of water by your bedside and drink it first thing in the morning. Add a slice of lemon for a refreshing kick. Cheers to a stress-free day!
If you are someone who struggles to drink enough water, consider investing in electrolytes. Electrolytes help to maintain fluid levels and direct water to your cells.
6. Set Positive Intentions
Take a moment to set a positive intention for the day. Engaging in activities that promote a positive mindset can help reduce stress and lower cortisol levels.
Focusing on positive thoughts can shift your mindset, making you more resilient to stressors throughout the day.
Every morning, write down one thing you're grateful for or an affirmation like, "I am capable and calm." Repeat it to yourself as you go about your morning routine. It's a small step that can make a big difference.
Incorporating these tiny habits into your morning doesn't require a complete life overhaul. Start with one or two, and gradually add more as they become part of your routine.
I would love to know which habits you incorporate into your routine. Comment below!
