Five morning routines to control cortisol levels and reduce stress, from mindful breathing to embracing sunlight

in the mornings. They may cause a spike in the stress hormone cortisol because of the disorganized cacophony of alarms, hurrying, and to-do lists. Although cortisol is necessary for energy and alertness, prolonged high levels may have detrimental effects on our physical and mental health. However, by adding a few easy behaviors to your morning routine, you can take charge of your inner symphony, balancing your cortisol levels and setting the tone for a more composed, peaceful day.

Begin by inhaling slowly.
Spend a few minutes practicing mindful breathing techniques as soon as you wake up. Close your eyes, find a comfortable spot to sit or lay down, and focus on your breathing. Inhale deeply through your nose, allowing your belly to expand, then exhale slowly through your mouth. By triggering the body’s relaxation response, this easy exercise lowers cortisol levels and fosters a feeling of clarity and serenity.

Hydrate your body. Your body naturally becomes dehydrated after a night of sleep. As soon as you wake up, having a glass of water helps your body rehydrate and speeds up your metabolism. Staying hydrated is crucial for controlling cortisol levels and preserving general health. To enhance the detoxifying effects of drinking water, think about including a piece of lemon.

Minimize screen time: Avoid using computers, tablets, and other electronic devices in the early hours of the day. Screen blue light may throw off your body’s circadian cycle and boost the creation of cortisol, which raises stress levels. To foster a feeling of peace and attention, choose screen-free activities like journaling, meditation, or a leisurely breakfast.

Establish a connection with nature: Morning walks in the great outdoors may help lower cortisol levels and improve general wellbeing. Step outdoors for a little while to enjoy the fresh air and natural sunshine. By regulating your body’s internal clock and cortisol production, exposure to natural light helps you sleep better at night and remain awake throughout the day. For an added mood boost, try including outside activities like gardening or going for a nature walk into your daily routine.

Eat a balanced meal. Give your body the nourishment and energy it needs to operate at its best by fueling it with a healthy breakfast. Choose a meal that is well-balanced and rich in healthy fats, lean proteins, and complex carbs. Whole grains, fruits, and vegetables are high in dietary fibre, which also helps to stabilize blood sugar levels and reduces the risk of cortisol surges brought on by processed or sugary meals.