Eating Dark chocolate
Good news: Eating dark chocolate is a proven mood booster. “Not only is it delicious, but it also helps release endorphins, the hormones of happiness,” nutritionist Yaraseth del Castillo explains. Aim to get an ounce or two of dark chocolate made from 85% cocoa each day.
Stretching
Any kind of mindful movement can lessen feelings of stress, and stretching is no different. “Stand up, stretch your arms,” recommends sports medicine doctor Beatriz Crespo, PhD, who also notes that even adopting a confident posture can reduce stress. “Stretching helps relax muscles and—yes—also lowers cortisol levels.”
Swimming
Swimming is one of the best workouts you can do for your brain, body, and mood. “A Mayo Clinic study revealed that swimming reduces cortisol levels by 30% and improves sleep quality,” notes Llaneza. “Plus, it is a low-impact activity that promotes relaxation and improves blood circulation.”
“Physical activities such as swimming can be highly effective in reducing cortisol, sometimes even more so than meditation—especially if the latter generates frustration or is difficult to maintain over time,” adds Guerra Escudero.
Getting Enough Sleep
Your metabolism, cognitive skills, and overall health—getting enough sleep is very important for pretty much everything. “You really can’t emphasize enough the importance of good sleep quality in many areas of medicine,” Christopher Gold, MD, Assistant Professor of Medicine and Attending Physician at Mount Sinai Doctors Ansonia, agrees. “The impact of sleep on cortisol levels is not an exception.”
Studies show that sleep disorders will trigger high cortisol levels, which will then lead to even more sleep disruption. So try to get seven to nine hours of sleep daily to keep those levels in check.
Being Mindful
If you happen to like meditating, then it’s definitely a great option when it comes to cortisol. Dr. Gold says that managing your stress will be key to lowering your cortisol levels, and recommends integrating mindfulness and meditation practices into your routine. Studies show that meditating can significantly lower high blood sugar levels and cortisol levels.
Moving Your Body
It’s true: per everyone’s favorite fictional blonde legal adviser, endorphins do make you happy. So, in addition to swimming, Dr. Gold says that regular physical activity in general is a good idea. It will not only help you get enough sleep, but it will also improve your mood and lower your cortisol levels. Studies show that regularly moving your body can also reduce stress, which will help lower cortisol.
“Exercise offers a more accessible way to reduce stress without the person having to force themselves to quiet the mind,” Guerra Escudero notes. “It allows for a more natural distraction and release of tension because, unlike meditation—which requires a conscious effort to focus the mind—physical activity encourages spontaneous disconnection from stressful thoughts.”
Thinking About Your Diet
You’ll always want a well-rounded diet to better your overall health, but diet plays a big role when it comes to cortisol. Other than dark chocolate, studies show that eating whole grains, as well as whole vegetables and fruits, will help support the gut and stress levels and reduce cortisol. Dr. Gold recommends a diet like the Mediterranean diet and upping your protein intake, as those options can also lower cortisol levels.
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