6.8M
JA1. I stopped exercising
Now hear me out - this was only temporary, it was specific to my circumstances as I sprained my ankle at the time and the exercise I was doing was 100% high intensity
It’s not necessary to totally stop exercising to lower your cortisol - but this time away from it did make me realise how much I had been putting my body through and how much calmer/better my body felt without it
It was eye opening for me, and now I’m back to loving exercise but in a way that works for me. Slower paced, low impact, low intensity and not requiring a hair wash every time
Find an exercise regime that works for YOU, and not what you THINK you should be doing 🩷
2. Reduced my sugar intake
Some research indicates that a diet high in added sugar can lead to significantly higher cortisol levels than diets rich in whole grains, fruits, vegetables and polyunsaturated fats
3. Worked on my sleep hygiene
Regular bedtimes, naturally waking up without an alarm where I can, napping if needed but really focusing on good quality nighttime sleep with a healthy bedtime routine, winding down without screens, journaling, and a dark quiet room
4. Reduce my caffeine intake
I’ve never been a habitual coffee drinker who can’t function without it, but I do slip in and out of regular coffee drinking for enjoyment
It’s got some pretty impressive health benefits, but I am pretty sensitive to caffeine, so now stick to one cup a day, never before eating breakfast and never after around 2pm, as it can impair sleep quality even several hours later
5. Worked on my gut
There’s a strong relationship between a healthy gut microbiome and improved mental health, so consuming nutritious foods may help reduce stress, anxiety and improve overall health
Focus on foods high in fibre and polyphenols, like brightly coloured fruits and veg, dark choc, matcha/green tea, ferments, hydration and omega-3 rich foods like fatty fish, nuts and seeds and reap the benefits 🦠
Hope that helped 😍
DM me for online consultation availability 📩
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#cortisolcontrol #cortisol #lowstress #sleephygiene #gutmicrobiome #nutritiontips #lowintensity #highintensityintervaltraining #hiit
@jasminenutrition
