Stress Management: 6 Easy Habits to Lower 

Eat a whole-food, plant-based diet 

High cortisol levels and a diet high in added sugars and processed foods increase the risk of high blood pressure and diabetes. Fiber (found in fruits and vegetables) regulates gut microbes, which regulates hormones. Diet matters—80% of the battle.

If needed, add supplements 

Doctors should supervise supplements, which shouldn't replace a healthy diet. If prescribed, magnesium, which regulates cortisol, is our most significant clinical mineral. Vitamin B12, folic acid, and C aid cortisol metabolism.

Take deep breaths 

Several studies show that five-minute deep-breathing exercises three to five times a day are beneficial. Research reveals it lowers cortisol, reduces anxiety and sadness, and improves memory. Insight Timer or Calm are good deep-breathing apps to start with.

Reduce your caffeine intake 

Chronic stress can cause adrenal exhaustion, which is an imbalance in cortisol levels. It makes them exhausted, so they need caffeine to get through the day. They get tired again as the coffee wears off. 

Get adequate sleep 

We require at least seven to eight hours of sleep in order to give our bodies the opportunity to recuperate. Due to the fact that we are so busy with our life, we frequently fail to give it the attention it deserves.

Exercise regularly 

The American College of Lifestyle Medicine recommends 30–50 minutes everyday. It should be difficult to talk while exercising but not sing. Walking your dog doesn't count.

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