Master Your Cortisol Levels with a Morning Routine

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Master Your Cortisol Levels with a Morning Routine

July 13, 2024


Written by: Dr Simone Pirita

Cortisol is an essential stress hormone that helps regulate metabolism, reduce inflammation, and boost memory. But when it’s chronically elevated, it can lead to anxiety, weight gain, fatigue, and chronic illness. In today’s fast-paced world, it’s crucial to support our stress response to maintain our well-being. Here are some effective strategies to incorporate into your morning routine to keep cortisol in check:

Morning Sunlight

Get Outside Within 30 Minutes of Waking: Step outside and let sunlight fill your eyes without looking directly at the sun. This natural exposure helps regulate your circadian rhythm, leading to an acute increase in cortisol that lowers levels for the rest of the day. This simple practice can set a positive tone for your entire day.

Protein-Rich Breakfast

Feeling Stressed? Skip Intermittent Fasting: Instead, aim for about 30 grams of protein at breakfast. This helps stabilize blood sugar and energy levels, preventing those dreaded cortisol spikes. Consider options like eggs, Greek yogurt, or a protein smoothie to start your day right.

Skip Coffee on an Empty Stomach

Herbal Tea Before Breakfast: Swap your morning coffee for a herbal tea like oat straw tea before breakfast. Caffeine on an empty stomach is absorbed quickly, impacting cortisol and adrenaline levels significantly. Many of my patients find this change life-changing for their stress levels.

Avoid Your Phone

Start Your Morning Screen-Free: Social media is designed to alter neurotransmitters and can rewire your brain over time. Begin your day without screens to reduce stress and promote a peaceful mind. This break from technology can help prevent the cortisol spikes triggered by checking emails and social media.

Embrace Adaptogens

Support Your Stress Response with Herbs: Adaptogens like rhodiola and ashwagandha are known for their ability to help the body adapt to stress and regulate cortisol levels. Incorporating these into your daily routine can support overall stress management and improve your resilience. Think these might help you? Reach out to know if they are right for you before self-prescribing.

Conclusion

Incorporating these practices into your morning routine can significantly impact your stress levels and overall health. Remember, while cortisol is crucial for various bodily functions, we want to avoid chronic elevation. By making these small but impactful changes, you can better manage stress and promote a balanced, healthy lifestyle.

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Ready to take control of your stress and optimize your health? Book a discovery call today to discuss your personalized wellness plan.