Cortisol, released as a result of stress, can be detrimental to one’s overall long-term health. Each time you face challenging circumstances, or when your safety is jeopardized, your cortisol increases. If left unregulated, these levels can result in serious health effects. Like these transplant patients or individuals at risk for autoimmune diseases, too much cortisol can reduce immunity. In addition, increased cortisol can reactivate dormant viruses and infections, such as Epstein-Barr, and play a role in chronic fatigue and depression.
Recent research has identified several straightforward daily activities that can significantly reduce cortisol levels without the need to meditate. These mindfulness practices help create a sense of mental calm while reducing stress and anxiety to improve overall health and wellbeing.
The Benefits of Forest Bathing
One of the best ways to lower cortisol levels is shinrin yoku, or forest bathing. This beautiful Japanese practice entails immersing yourself in nature for 20 minutes. Research shows that it can lower cortisol levels by up to 16%, encouraging a feeling of mental serenity.
Wellness consultant Ángela Llaneza explains that spending 20 minutes in a natural environment can reduce cortisol levels by 16%. This relatively easy practice of engagement fosters tranquility and mindfulness.
Nature benefits bodies and minds Nature engagement promotes well-being that goes beyond physical health. Forest bathing provides a simple, natural opportunity for people to unplug from the anxieties of everyday life. It’s no wonder that the soothing nature of natural spaces helps relieve stress, allowing folks to melt their cares away.
Making forest bathing a regular practice can increase your ability to cope with stress. You can support your mental health in a big way through this free and easy practice.
The Role of Swimming and Exercise
Other calming activities, like swimming, can make a huge difference by drastically reducing cortisol levels. In another study aimed at the stress relieving impact of swimming, the Mayo Clinic found that swimming lowered cortisol levels by a staggering 30%! Every aspect of this exercise forces better and deeper sleep — the factor most important to keeping us healthy.
Mera, a fitness specialist, emphasizes the importance of physical activity in stress management. “Exercise offers a more accessible way to reduce stress without the person having to force themselves to quiet the mind.”
This poetic assertion amplifies the science by noting that the natural distraction of movement makes it easier to disconnect from our mental stressors without even trying. Swimming and other forms of exercise provide a wide variety of physical and mental health benefits. They don’t just reduce cortisol, they help you adopt a more overall healthy lifestyle.
The Sweet Benefits of Dark Chocolate and Humor
As it turns out, dark chocolate, especially those made from 85% cocoa or more, was proven to cause the release of endorphins. The hormones that make us happy. It’s not only delicious, but it aids in the release of endorphins,” Yaraseth del Castillo explains. This tantalizing morsel doubles as a wake-up call to the fact that relieving stress and increasing your joy doesn’t have to be a chore.
Plus, keeping your spirits light is one of the most important factors in fighting those nasty cortisol levels. According to Mera, “The greatest antidote to misfortune is never defense. It’s a laugh.” When we start letting ourselves take a lighter approach to life, we start feeling happy again. Additionally, it lowers cortisol levels and inflammation in the body.
Making space for humor in everyday life can be an important practice to bolster resilience and combat stress in a joyful way.
The Impact of Sedentary Lifestyles
While allowing and encouraging increased activity is important, we have to do the same for times outside of active transportation. ID NY Ángela Llaneza shines a light on an alarming statistic. Research has found that individuals who sit more than eight hours a day are 65% more likely to experience chronic fatigue and mood disturbances. This crazy statistic highlights the damaging impacts that long hours of sitting – common in desk jobs – can have on mental and physical health.
In order to against these dangers, people must make a concerted effort to get more activity into their everyday routines. Consider this your friendly reminder to consistently stand up throughout the day to reduce prolonged episodes of sitting. Do vigorous exercise to offset the harms of inactivity.