Best Tips to Deal with Stress and Reduce Inflammation and Cortisol
Life situations cause stress which increases inflammation and cortisol. Are you feeling it too? Increased inflammation and cortisol can play havoc in your body. Swollen face, sleep disturbance, mood swings, belly fat, adult acne, lifted shoulders, joint pains, and feeling tired all the time are all signs of high cortisol and inflammation. So, what is it that you can do to help yourself recover from stressful situations? You can help yourself by starting with the below tips.
Best Tips to reduce stress, cortisol, and inflammation
Revive self-care – Pick a couple of rituals that are self-soothing and genuinely make you happy. Do not focus on a to-do list of work or home, a list of work can overwhelm you. Happy rituals include soaking in the sunshine, talking to friends and family, or going to the salon for pampering. You need to pick a simple yet happy ritual. It will shift your energy and help reduce stress.
- Simple self-soothing ritual to focus on your self-care
- Say no to the TO-DO list till the time
- Happy ritual only like nature walk, reading a book, getting sunshine, breathing exercise
Mindset shift- Transform your inner narrative from harsh criticism to positive, uplifting affirmations. This will rebuild your self-esteem and make your body calmer and positive. Positive thoughts have a tremendous impact on your body and mind. Chants, speaking affirmations loudly, or writing affirmations will be a good starting point to create a mindset shift and calm your mind.
- Change your internal narrative
- Try saying Positive affirmations loudly
- You can mirror the technique by talking positively about yourself first thing in the morning
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Time Management– Have a solid routine as that’s the backbone of recovering your body from stressful situations. Get practical with how you want to spend your time. When we are stressed, a lot of time is spent worrying about stressful situations. Take a step back and write your current routine and then swap worrying time with soothing self-care like walking, meditation, and massage. Follow your routine and your body and mind will feel much better.
- Write current routine and replace stress-triggering tasks with self-care routine
- Write your new routine which includes self-care activities for the next few weeks
- Get back to your positive state with time management
Sleep Sanctuary – Sleep is the first thing that gets impacted in stressful situations. Take control of your sleep.
- Fix your sleep time
- Cold temperature is inducive to sleep
- Try lavender or camomile tea before sleeptime
- No gadget 1 hour before sleep
- Breathing exercise 4-7-8 ( Inhale counting 4, Hold counting 7 and Exhale counting 8 ) 3 times
Overhaul of nutrition – You need to get back to nutritional and healthy balanced food to bring your life in balance. Include vegetables like spinach, broccoli, mushrooms, and carrots with legumes or meat along with soaked nuts to create a balanced meal. Try having fruits after a meal. as dessert. Try to avoid indulging in sugary food as that can worsen your stress.
- Avoid sugary, packed, and junk food
- Include Fruits, vegetables, legumes, or meat in your diet
- Include soaked nuts and seeds to enrich your body with micronutrients
- Healthy food helps lower the stress hormone cortisol and reduces inflammation too
Consistent Movement– Simplicity is the key when you need to restart your exercise after being in stressful situations. Go for a walk or better go for a walk barefoot in grass which will give earth connection benefits along with movement. You can also go for a swim or yoga class. Rebuild your earlier routine once you feel stable with a consistent walking routine. Do not rush into stressful gym or strenuous exercise sessions.
- Moving your body has multiple benefits, especially in stressful situations
- Do not exert yourself with strenuous exercise when you are feeling stressful
- Nature walk and better to do it barefooted
- Consistent 20 to 30-minute walks can help to reduce stress
Daily stretching – Joint pain due to stress and high cortisol can get significant relief if you start doing simple stretching exercises daily. Make 5 minutes of stretching part of your routine and see the difference.
- Simple stretching like child pose, side-to-side stretch
- Yoga has so many simple stretching poses. Learn and include in your routine
- Stretching releases strain from your joints and relaxes as well
Conclusion
Take control of difficult situations by focusing on helping your body. Make your body and mind stronger by starting with the tips mentioned. Stress can come in different forms and can lead to many diseases. Pay attention to life and take control as soon as you feel any of stress symptoms. Be alert, take control and start now.
Disclaimer: The information provided in this article is for general informational purposes only and should not be construed as professional medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, exercise routine, or lifestyle.
