Are you suffering from sleepless nights for all the wrong reasons?
As much as you might like to think you’re the tough guy…
...no one is immune to the effects of stress, and the toll it can take on your body and mind.
High-pressure work environments, relationships, and even personal struggles can place a lot of weight on your shoulders, sending your cortisol levels through the roof which can often lead to weight gain, tiredness, and even erectile dysfunction. Great, even more things to stress about!
Fortunately, there is something you can do about it.
Many things, in fact!
So keep reading for 6 effective ways to reduce stress and lower your cortisol levels:
1. Eat a healthy diet
We know, you’ve heard it all before.
But there’s a reason ‘Eating a healthy, balanced diet’ pops up as a cure for almost anything.
That’s because it’s true!
At the end of the day, your body can only perform as well as the fuel you put into it. It would be like fuelling your car on 91 octane as opposed to 98, and trying to get the same performance!
Eating the right foods can help keep your cortisol levels stable. So try adding foods like sauerkraut, probiotic yoghurt, whole grains, citrus, berries, avocado, leafy greens, and even a smidge of dark chocolate to your meal plan.
While you’re at, don’t forget to stay hydrated. Drinking plenty of fluids is an easy way to help keep your cortisol levels in check.
2. Supplement your diet with...natural supplements
Recent studies have shown that herbs like Panax Ginseng can help to regulate the human immune response system throughout the body and control hormone changes related to stress. Including the release of cortisol.
So if you’re looking to lower your stress levels, consider taking natural supplements that include Panax Ginseng as an active ingredient. Such as TESTO!
Not only does it help relieve stress, but Panax Ginseng can also aid in reducing blood pressure, diabetes, arthritis, asthma, suppressing the occurrence of symptoms like anxiety and depression as well as sexual dysfunction.
3. Try some relaxation techniques
Everyone unwinds in different ways.
Maybe it’s your favourite hobby? Listening to a song? Or perhaps it’s reading a book before bed or thinking of things you’re grateful for throughout the day!
While it may sound cheesy, techniques such as yoga, meditation, and mindfulness can all help you effectively deal with stress. In fact, research has shown that something as simple as listening to music can help you manage your stress and reduce cortisol levels.
After all, a few simple breathing techniques are better than a bit of a rampage!
4. Aim to get a good night’s sleep
This seems a little obvious, right?
But it turns out the amount of sleep you get during the night, as well as the quality and the timing, can greatly affect your cortisol levels as well as your overall health and wellbeing.
If you’re a shift worker? Well, we have some bad news for you…
...shift work has been shown to result in higher cortisol levels than someone who works normal hours and sleeps at night. This is due to rotating shifts disrupting circadian rhythms, resulting in negative effects on metabolic processes and increasing the incidence of obesity.
Thankfully, it isn’t all bad news.
To increase the quality of your sleep, try to…
- Drink chamomile tea after dinner or before bed.
- Avoid caffeine after lunch.
- Stay off your phone an hour before bed.
- Put your phone on silent to avoid it waking you during the night.
- Limit exposure to bright light at night.
5. Cultivate good, healthy relationships
Maintaining healthy, happy relationships is a great way to lead a fulfilled life…
...and yep, you guessed it, reduce your stress levels.
Studies have shown that an argument between couples inevitably causes stress. No surprise there! But couples that practised mindfulness during the conflict had either an absence of - or faster rate of recovery from - increased cortisol levels during and after the argument.
So staying mindful during a confrontation can minimise the psychological impact.
Having good relationships doesn’t only apply to the person you’re romantically involved with, either. This also includes your family, friends, as well as work colleagues.
6. Get up and get active
Exercising releases endorphins, which is a great way to dramatically improve your mood.
This is the happy feeling you often get after exercise…
...maybe not so much during.
One of the most effective exercises for reducing cortisol levels is aerobic. This could be a brisk walk, a run, climbing stairs or taking your bike for a spin.
Just twenty to thirty minutes of exercise a day will not only reduce your stress, it’ll also help with feelings of anxiety and depression. Plus, there’s the bonus side effects of shifting some excess weight, boosting your self-esteem, and helping you sleep at night.
How’s that for lowering stress levels?
You don’t have to suppress your stress any longer
Managing stress can be difficult, and not everyone deals with stress in the same way. If you’re battling with it on the daily, it’s important to remember that you don’t have to ‘tough it out’. With some of the tips we’ve explored above, you can start taking steps towards reducing your stress today!
If you need further support, consider taking natural supplements like TESTO! With just 2 capsules per day, you can manage stress while also boosting testosterone levels, so you can live a more active, healthy life.