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NATURAL WAYS TO DESTRESS

(8 Tips to Manage Stress and Naturally Lower Cortisol!)

1. Prioritize Sleep 2. Breathwork & Meditation

Sleep is essential for balancing Practicing deep breathing and


cortisol. Without enough rest, your meditation activates your
stress hormones remain elevated. parasympathetic nervous system,
helping lower cortisol and promoting
Aim for 7-9 hours of quality sleep relaxation.
each night to allow your body to
recharge. ✨ Try This: Use "box breathing" –
inhale for 4 seconds, hold for 4,
✨ Quick Tip: Establish a calming exhale for 4, and hold for another 4.
bedtime routine: dim the lights, avoid
screens for an hour before bed, and Do this for 5-10 minutes daily to
consider natural aids like magnesium reduce stress.
glycinate or chamomile tea for a
restful sleep.

3. Adaptogenic Herbs 4. Move Your Body

Herbs like ashwagandha, Rhodiola, Gentle exercises like yoga, tai chi, and
and holy basil are powerful adaptogens walking help lower cortisol by
that help regulate cortisol by modulating activating the parasympathetic nervous
the body’s stress response. system, which calms the body.

Ashwagandha supports adrenal High-intensity workouts, while


function, Rhodiola boosts mental clarity beneficial for fitness, can temporarily
under stress, and holy basil reduces spike cortisol if overdone.
inflammation caused by high cortisol.
✨ Tip: Aim for a 30-minute walk in a
✨ Daily Boost: Add adaptogenic herbs natural setting or a 20-minute yoga
to your routine, either as a supplement flow, as exposure to nature and
or tea, to help manage cortisol levels. mindful movement both reduce stress
hormones effectively.

5. Eat for Hormonal Balance 6. Limit Screen Time

Foods rich in omega-3s, antioxidants, Blue light from screens and exposure
and magnesium help regulate cortisol by to stressful news stories can
reducing inflammation and supporting overstimulate the brain, leading to
adrenal function. spikes in cortisol, especially at night.

Omega-3s, in particular, can decrease Reducing screen time before bed


stress-related inflammation, while helps signal your body to wind down.
magnesium helps with relaxation.

✨ Food to Try: Incorporate wild ✨ Challenge: Implement a “screen


salmon, spinach, flaxseeds, and curfew” 1 hour before bed and
avocados into meals. replace screen time with a calming
activity like reading or journaling to
Minimize processed foods, sugary help your mind relax.
drinks, and caffeine, which disrupt
hormonal balance and can elevate
cortisol.

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7. Mucuna Pruriens 8. Laugh & Play!

This tropical legume contains L- Laughter instantly lowers cortisol by


Dopa, a precursor to dopamine, triggering the release of endorphins
which helps improve mood and and relaxing your body.
lower cortisol.
Engaging in playful activities shifts
It's also used in Ayurvedic medicine your mind away from stress and
to balance stress hormones and fosters emotional resilience.
support brain health.
✨ Reminder: Watch a funny
✨ Quick Tip: Look for mucuna video, play a game, or spend time
pruriens in powdered or supplement with pets daily to keep stress levels
form and add it to smoothies or low and maintain a positive
warm drinks for a stress-relieving mindset.
boost.

Start with small changes and remember that


reducing stress is a journey.

Your body and mind will thank you for the steps
you take today.

Want More?
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achieve their full potential and live healthy,
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@kashkhanofficial [email protected] www.kashkhanofficial.com

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