You can lower cortisol (and boost happy hormones) with these 5 simple activities

We know that high levels of cortisol do not exactly make favors. And you don’t need a doctorate in hormones to have picked it up somewhere between a headache and your third coffee. We are all bicycle between various destruction techniques to reduce cortisol – and for a good reason.

“Cortisol increases in response to demanding situations or perceived threats. Our body is designed to release it if necessary, but problems arise when the levels remain chronically high – which can have an impact on the immune system, sleep and mood,” explains the psychologist Pilar Guerra Escudero.

To get an idea of ​​how excess cortisol can be damaging, consider this explanation of Dr Vicente Meraan anti-aging medical expert in Sha Wellness and author of Young at all ages (HarperCollins): “Cortisol reduces immunity as severely as the treatments given to transplanted or autoimmune patients. This is why latent infections like herpes, or more serious like pneumonia in smokers, often appear during stress”, he writes.

Just as we aim to reduce cortisol, we also benefit from the strengthening of our so -called “happy hormones” – serotonin, which helps to stabilize mood, and endorphins, which facilitate pain and increase the feelings of euphoria. And although meditation and massages are proven methods, there are daily habits that can quietly do the same heavy work.

“Physical activities such as swimming or tai-chi can be even more effective than meditation when it comes to reducing cortisol, especially if meditation is frustrating or difficult to maintain over time,” said Guerra Escudero. “Although meditation reduces cortisol, if it causes stress or resistance, the advantages can turn around.

Below, five daily rituals that help reduce cortisol while increasing wellness hormones.

Laugh a little (or a lot)

“The best remedy for adversity is always a sense of humor,” said Dr. Mera. “Taking life with a sense of humor is not only fun, but this also reduces cortisol levels and anti-inflammatory substances.” So go ahead, look at this Rom-Com or, better still, laugh with your friends. Laughter is sometimes the best medication, flooding the body of serotonin and endorphins.

Walking in nature (alias Shinrin Yoku))

Sitting for hours a section is not only sap energy, it can land your mood. “According to several studies, people spending more than 8 hours a day sitting are 65% more likely to undergo chronic fatigue and changes in their mood,” said Dr. ángela Lclenaneza, gynecologist and medical director of the anti-an anti-an anti-an anti-medical institute. His recommendation? Forest swimming, or Shinrin YokuA Japanese practice to spend time in nature, especially forests. “Walking in the wild for 20 minutes can reduce cortisol by 16%, promoting mental calm.”

Eat dark chocolate

Rich, dark and ideally greater than 85% cocoa. “Not only is it a pleasure for the palace, but it helps to release endorphins, hormones of happiness,” explains Yaraseth del Castillo, nutritionist at Instituto Medico Antinging. A square or two can go very far.

Stretching (hitting a power installation)

“Standing, stretching your arms or simply moving your posture can reduce stress and strengthen confidence,” explains Beatriz Crespo, PHD in high medicine and sports performance and author of Healthy microhabits. A Harvard study even links the “power poses” with an improvement in insurance. Stretch also helps to facilitate muscle tension – and you guessed it, lower cortisol.

Swim

Swimming is one of the best training sessions you can do for your brain, your body and your mood. “A study by Mayo Clinic revealed that swimming reduces cortisol levels by 30% and improves sleep quality,” notes Dr. Llaneza. “In addition, it is a low impact activity that promotes relaxation and improves blood circulation.”