Do you feel stressed on a daily basis?
Are you experiencing anxiety, insomnia or fatigue?
These daily habits can help reduce cortisol (our stress hormone), calm your nervous system and improve sleep and energy.
Cortisol can be helpful in short bursts, but ongoing stress and cortisol production can eventually lead to fatigue, anxiety or depression, weight gain and hormone imbalances such as thyroid issues.
In our fast paced society it’s great if you can actively practice calming your nervous system every day.
SPEND TIME IN NATURE
Spending time in nature can be a great way to relax and recharge, and has been shown to reduce cortisol and stress. Maybe you can start or finish the day with some time outdoors, or include some nature in your weekend activities. A slow walk outdoors, a trip to the beach or laying under a tree in the park can all help calm your nervous system.
TAKE A QUALITY MAGNESIUM SUPPLEMENT
Magnesium soothes our nervous system and helps us feel more calm. It also helps relieve muscle tension, headaches and improve sleep. We tend to burn up more magnesium when we are stressed, and it can be hard to get enough magnesium through diet alone. Look for a quality Magnesium Citrate or Glycinate and take a 300mg dose – it can be helpful to take this at night if you have trouble sleeping.
LOW INTENSITY EXERCISE
Exercise has many health benefits, however if our body is stressed and exhausted, high intensity or excessive exercise can further exhaust us. It may be more beneficial to incorporate low intensity exercise which will help regulate cortisol, energy and weight.
Take notice of your energy levels to determine which activities help you feel best. Walking, bike rides and general yoga may be more suited to you if your energy is low.
PRIORITISE SLEEP
One of the most important ways your body and mind can relax and recharge is during sleep. Quality sleep helps to regulate cortisol and calm your nervous system. Aim to get 7-8 hours as often as possible. There are many sleep hygiene practices and specific supplements that can help improve sleep duration and quality. Start by winding down before bed with something relaxing such as reading, listening to music or a guided meditation, or taking a bath.
MINIMISE STIMULANTS
Stimulants such as caffeine and sugar can contribute to increased cortisol and blood sugar fluctuations. These hormonal changes have a huge impact on our stress levels, energy, mood and sleep quality. Minimise stimulants where possible and if you’re needing energy try a Vitamin B Complex, COQ10 or Rhodiola – these can all help with energy and have a positive effect on your nervous system.
If you would like to learn more about how to improve your Energy, Mood and Hormones - check out my Free Guide here.
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