8 Nutrition and Self Care Habits to Regulate Your Cortisol
Is your cortisol level impacting how you feel about and in your body?
Cortisol is the hormone that helps your body run away from a bear or give you super human strength when you need to act quickly in times of acute stress. It also regulates our sleep and wake patterns. We need cortisol to show up daily - at the right time and in the right amount. Problems arise when we’re constantly in panic mode about how the eff we’re going to get everything done, and done perfectly by the end of the day.
When it feels like you’re buried under the piles of paperwork on your desk and then the piles of laundry at home, the body pumps out cortisol until it can't keep up.
Chronic cortisol imbalance causes widespread systemic inflammation in the body. This wreaks havoc on your ability to lose weight and feel good in your body. You may start to feel that feeling confident in your skin, having energy, and achieving your body goals is just no longer an option for you. Maybe your thinking that your metabolism is just doomed and you feel really stuck.
I help my clients realize the impact high cortisol has on their whole body and I teach them to naturally lower cortisol and reach their goals. You can do this, too! Every body is different but here are 8 things you can do to support your cortisol response with nutrition and self care.
1. EAT BREAKFAST BEFORE COFFEE
Caffeine increases the level of cortisol in the body so it’s best to drink it after a balanced breakfast with fat and protein has stabilized morning cortisol and insulin levels. This sets up your body to keep you energized throughout the day and in a positive metabolic state.
2. STRATEGIC BREATHING
Deep breathing exercises are some of the easiest ways to calm the eff down and reduce that stress response pathway. When you methodically breathe, it sends a message to your brain and your body to chill. Check out this post on Instagram for five my fave breathing exercises that will help you get back to baseline in a minute or two.
3.RESTORATIVE MOVEMENT
Recovery/rest is important because it allows your body the time it needs to rebuild your tired aching bones from the wear and tear of the day. It repairs inflammation and balances hormones. You can’t grow a strong body and have a clear head if it’s always burned out and broken down. Restorative movement like yoga, walks, or light weights can actually help your fitness performance and daily functioning. It will help you feel more energized and happy.
4. NIGHT TIME RITUAL
Sleep is #1 in immune health, stress management, hormone balance, and it also plays an important role in appetite regulation especially when shit is cray. You want to keep your sleep and wake schedule consistent every day and set up a night time routine that helps your mind and body relax. I recognize that doing something other than scrolling is easier said than done. I struggle with it too! But sticking to a normal bedtime routine will only help you feel better in your days.
5. BALANCE YOUR PLATE
These are both important for regulating insulin and supporting your metabolism. A balanced plate consists of :
1/4+ of your plate… High bioavailable, animal-based protein builds muscle mass and stamina and balances hormones.
1/2 of your plate… Non-starchy fruits and veggies are loaded with vitamins, minerals, antioxidants, and fiber. Chronic stress can deplete these essential nutrients, so it is important to re-charge your stores by eating the rainbow!
~1/4 of your plate… Carbs are essential! This important macronutrient provides a readily available energy source, key to fueling the body and the brain, and balancing blood glucose.
1-2 thumb sizes of heart-healthy fats per meal such as nuts, avocados, and oils to support mood regulation, transport essential nutrients throughout the body, slow the rise and fall of blood sugar, and support the fertility pathway.
6. SCHEDULE ALONE TIME
Respect your own energy by knowing your needs. If you're an introvert, alone time is going to restore your energy. Set time for yourself to be alone in a quiet place. Put yourself on your schedule and give yourself alone time to just be. We are so focused on output mode all the time but we rarely focus on input mode and that is essential for restoration and healing.
7. RELAXED EATING ENVIORNMENT
Activating your rest and digest pathway helps you process and use the nutrients in food. Try box breathing before eating or listening to music while you eat. These strategies have also been shown to reduce cortisol levels in the body.
8. SET BOUNDARIES
Setting clear, intentional boundaries is good for your health. Guarding your energy and understanding your limits can help you reduce stress and the likelihood of burnout. Where there's chronic stress, there's inflammation. That low grade inflammation impacts hormones, metabolism, and energy, aka, the way you feel in your body. If you have a hard time saying NO and setting your boundaries, understand that it's kinda like growing a muscle. The more you use it, the stronger you'll feel. Here's a few ways you can start flexin'.
We need cortisol to show up daily! But we want it to show up at the right time and in the right amount. I help my clients realize the impact high cortisol has on their whole body and I teach them with my proven step by step coaching system to help them naturally lower cortisol and reach their goals. You can do it too! Click HERE and schedule a FREE discovery call!
