Is stress negatively affecting your physical health? Try out these steps to help lower your stress: 1. Get enough sleep Not getting enough restful sleep can disrupt the circadian rhythm and imbalance various stress and sleep hormones, including cortisol. A study published in Sleep Science found that even one night of poor sleep can spike cortisol levels, and that individuals who regularly sleep less than six hours per night are at a significant risk of hypercortisolism. In addition, elevated cortisol impacts sleep and is a primary reason why you can’t sleep even if you are tired. This creates a vicious cycle of chronic sleep issues, disrupted circadian rhythm, and high cortisol levels. Good sleep hygiene and a consistent bedtime routine are crucial for restful and restorative sleep, which is vital to maintain healthy cortisol levels. 2. Breathing exercises Changing how you breathe can lower cortisol levels and enhance the body’s ability to withstand physical and emotional stress. Deep breathing exercises reset your breathing pattern and stimulate the parasympathetic nervous system, which shifts the body away from fight-or-flight mode into a rest and digest state. How to perform deep breathing exercises for stress relief: 1. Slowly inhale through your nose for 5 seconds 2. Briefly hold your breath for 1 second 3. Exhale through your nose slowly for another 5 seconds 4. Pause again for 1 second and repeat for up to five minutes 3. Limit caffeine If you depend on caffeine for energy, you may stimulate your adrenal glands to produce too much cortisol. Caffeine intake has been shown to trigger the release of adrenocorticotropic hormone (ACTH) from the pituitary gland, which signals the adrenal glands to produce and release cortisol. While black coffee has many health benefits, drinking too much caffeine can put your body in a constant state of perceived stress and chronically elevated cortisol levels linked to a wide range of health issues. 4. Avoid carbohydrates and sugars Refined carbs and sugars are rapidly broken down into glucose and absorbed into the bloodstream, which can cause sudden blood sugar spikes. The body perceives elevated blood sugar as toxic and releases large amounts of insulin, a metabolic hormone that regulates blood sugar balance, which can lead to a rapid drop in blood sugar concentrations. Low blood sugar is a significant stressor for the body and triggers the release of cortisol. This explains why people who regularly consume carbs and sugars are more likely to experience elevated cortisol levels than individuals who follow a low-carb diet. #drericberg #Relationship #toxic #health #sick - @drbergofficial