Stress is a part of life, but how we manage it can make all the difference in how we feel, think, and move through our days. As an athlete and holistic wellness enthusiast, I know firsthand that finding ways to lower and maintain my cortisol levels, while supporting my nervous system, is key to living a balanced, resilient life. Today, I’m sharing some of my favorite practices, which help me stay grounded and healthy. These are simply my experiences, but I hope they spark some ideas to help you tune into your body’s needs.
Lowering My Cortisol Levels
Lowering cortisol, the body’s main stress hormone, is vital. Here are a few techniques I turn to:
- Playing: My go-to for lowering cortisol is to play! Whether it’s with my dogs, engaging in a fun game, or just letting loose in my daily routine, playfulness recharges my spirit and calms my mind. As a naturally playful person, this brings joy back into stressful moments.
- Ice Baths: Cold therapy may seem intense, but nothing helps me reset my body quite like an ice bath. It activates my parasympathetic nervous system, signaling my body that it’s okay to relax. A few minutes here can help lower cortisol and sharpen my mental resilience.
- Dancing: Moving to my favorite beats is both a workout and a stress reliever! I feel all that tension melt away as I dance. Plus, the endorphins released keep my spirits high and stress low.
Maintaining Balanced Cortisol Levels
Once my stress is down, I focus on keeping it there to prevent unnecessary spikes. Here are my strategies for maintaining balanced cortisol:
- Meditation: I love starting or ending my day with meditation. Focusing on my breath and letting go of anxious thoughts keeps my mind clear and my cortisol steady. Even five minutes can make a difference.
- Eating Nutritious Foods: I believe that what we put into our bodies is just as important as what we do with them. Nutritious, life-giving foods nourish me and help maintain stable energy and cortisol levels. And sometimes, I indulge in a traditional Southern meal, reminding me of home and good times.
- Mindful Movement: As an athlete, exercise is already part of my routine, but I also incorporate gentler activities like yoga and stretching. This kind of movement doesn’t stress my body but instead supports my nervous system, helping me stay balanced and relaxed.
Regulating My Nervous System
In addition to lowering and maintaining cortisol, I make it a point to regulate my nervous system, helping me stay resilient during life’s ups and downs.
- Intentional Eating: Choosing whole foods supports my overall health and well-being. I’m not aiming for perfection here—just enough to fuel my body and keep me feeling strong.
- Practicing Patience: If I fall off track with these habits, I don’t stay there for long. Patience is key. I remind myself to come back to my intentions and start again. This simple mindset shift reduces stress and keeps my nervous system from going into overdrive.
- Listening to My Body: Above all, I listen closely to what my body needs. Some days call for intense movement, while others call for rest and relaxation. I believe learning to respond to our own rhythms is essential for a balanced life.
Why This Matters for Longevity
Long-term health is about much more than momentary wellness trends; it’s about intentionally tuning into our bodies, lowering stress, and supporting our nervous systems for a life free from chronic illness. Every body is different, so as you try new practices, remember there’s no “one-size-fits-all.” Take what resonates and leave the rest.
Are you taking the time to care for your body’s needs? Reflect on your current habits, and see where there might be room for positive changes. If you fall off track, know that it’s okay—just keep coming back to the practices that work best for you.
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