\n<\/p>\n
Good news: Eating dark chocolate is a proven<\/a> mood booster. \u201cNot only is it delicious, but it also helps release endorphins, the hormones of happiness,\u201d nutritionist Yaraseth del Castillo<\/a> explains. Aim to get an ounce or two of dark chocolate made from 85% cocoa each day.<\/p>\n Any kind of mindful movement can lessen feelings of stress, and stretching is no different. \u201cStand up, stretch your arms,\u201d recommends sports medicine doctor Beatriz Crespo, PhD<\/a>, who also notes that even adopting a confident posture can reduce stress. \u201cStretching helps relax muscles and\u2014yes\u2014also lowers cortisol levels.\u201d<\/p>\n Swimming is one of the best workouts you can do for your brain<\/a>, body, and mood. \u201cA Mayo Clinic study revealed that swimming reduces cortisol levels by 30% and improves sleep quality,\u201d notes Llaneza. \u201cPlus, it is a low-impact activity that promotes relaxation and improves blood circulation.\u201d<\/p>\n \u201cPhysical activities such as swimming can be highly effective in reducing cortisol, sometimes even more so than meditation\u2014especially if the latter generates frustration or is difficult to maintain over time,\u201d adds Guerra Escudero.<\/p>\n Your metabolism, cognitive skills, and overall health\u2014getting enough sleep<\/a> is very important for pretty much everything. \u201cYou really can\u2019t emphasize enough the importance of good sleep quality in many areas of medicine,\u201d Christopher Gold, MD, Assistant Professor of Medicine and Attending Physician at Mount Sinai Doctors Ansonia, agrees. \u201cThe impact of sleep on cortisol levels is not an exception.\u201d<\/p>\n Studies show that sleep disorders<\/a> 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.<\/p>\n If you happen to like meditating, then it\u2019s 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<\/a> into your routine. Studies show that meditating can significantly lower<\/a> high blood sugar levels and cortisol levels.<\/p>\n It\u2019s true: per everyone\u2019s 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<\/a>, which will help lower cortisol.<\/p>\n \u201cExercise offers a more accessible way to reduce stress without the person having to force themselves to quiet the mind,\u201d Guerra Escudero notes. \u201cIt allows for a more natural distraction and release of tension because, unlike meditation\u2014which requires a conscious effort to focus the mind\u2014physical activity encourages spontaneous disconnection from stressful thoughts.\u201d<\/p>\n You\u2019ll 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<\/a>, as well as whole vegetables and fruits,<\/a> will help support the gut and stress levels and reduce cortisol. Dr. Gold recommends a diet like the Mediterranean diet<\/a> and upping your protein intake, as those options can also lower cortisol levels.<\/p>\n<\/div>\nStretching<\/h2>\n
Swimming<\/h2>\n
Getting Enough Sleep<\/h2>\n
Being Mindful<\/h2>\n
Moving Your Body<\/h2>\n
Thinking About Your Diet<\/h2>\n