Your New Morning Routine...

Cortisol has been a topic of conversation for a bit. Whether it is “cortisol face” or the effects of a high cortisol level, it is surely a term that you have heard or read recently. Maintaining a low cortisol or stress level is obviously ideal not only for your mental well-being but also for your physical health, but achieving that can be a challenge in our highly demanding lifestyles. Fret not; we have some practical and easy ways to assist in getting those levels lower, to ensure some peace and calm as schedules get hectic again.

Starting your morning on the right side of the bed isn't always easy, but even if you don’t, here are a few simple ways to ensure those levels are low while you start your day.

Get sunlight and fresh air as soon as you can when you wake up. Whether this is taking a minute to step outside and look at the sunshine, or even opening your curtains and windows and lingering by them for a bit once you are up and moving, you would be surprised how calming the morning hours can be, and how the light and air wake you up gently.

Some are not going to like this one, but it is backed by science. Drink water and eat something that is rich in nutrients in the morning BEFORE you take that first sip of coffee. Hydrate yourself and get a balanced breakfast to keep your blood sugar levels normal, ensuring stress levels stay low. Caffeinated coffee, or even a sugary coffee on an empty stomach, spikes blood sugar levels and heart rate, starting your morning off a bit more stressful than it needs to be.

Practice deep breathing, reflection or prayer, or journaling early in the morning. This not only helps to level cortisol, but also gets your mind in the right space before starting your day. By pre-determining your intentions or direction for your day, it can help you not get overwhelmed if the day gets busy. This is also a great way to lower stress levels at any point in your day if you need to!

The right balance of working out and resting is another important factor in overall health and mental health. While exercising is important, doing too much or too intense workouts can actually raise your baseline stress levels. Opt for walking, swimming, yoga, or Pilates for most of your workouts, while keeping a couple of strength training days for overall health. Make sure you also have at least one to two rest days to provide your body with ample time to recover. On that note, getting ample sleep and keeping a sleep schedule can help to cue your body's rest signals, lowering cortisol.

While that sounds like a lot, you do not have to implement all of these tips to achieve results. Try one for one week and see what changes for you. These are just easy swaps or additions into your pre-existing schedule that can impact your daily mood and overall health. Taking care of ourselves can be difficult when juggling life's challenges, but it is always important to do so.