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It’s incredibly difficult to give up that reflexive habit of looking at your cell phone as soon as you wake up. However, as De la Peña confirms, it’s what’s usually causing that first cortisol spike. Instead of exposing ourselves, little by little, to the excess of information and life that surrounds us, we’re forcing it upon ourselves all at once…and with that, stress. “Every little trigger sets off a whole automatic cascade of neurotransmitters, including the famous cortisol, which prepares us to fight an emotional battle, and this prevents us from spending our energy wisely to have the best day,” she says. Consider a clock alarm, don’t answer emails or messages in bed, and avoid looking at your phone for as long as possible.Power Rangers Christmas Ho Ho Power Rangers Premium Shirt
It’s a universal habit: Waking up, turning on the coffee machine, and drinking your coffee with half-opened eyes, trusting that the cup will be the antidote to propel you through the day. Sadly though, it’s not the best idea for keeping cortisol levels stable. “One recommendation that has worked very well for me, and that I give to all my patients, is to eliminate coffee as the first intake in the morning,” says de la Peña. “On a biochemical level, it exacerbates the natural cortisol spike that we all experience at the start of the day.” Instead, consider a nutritious, slow energy-releasing breakfast, one you enjoy and that makes you feel good for both physical and mental wellbeing. If you drink your coffee even a little later, you’ll experience its benefits all while avoiding those spikes. “Coffee contains caffeine, which is a natural stimulant,” nutritionist Mugdha Pradhan, founder of iThrive, previously told Vogue. “This means it can boost your metabolism by increasing the body’s heart rate and energy expenditure. That’s why drinking coffee in the morning—about 90 minutes after waking up—works well, because it syncs up with the body’s natural cortisol rhythm.” These are certainly some pretty general recommendations for reducing cortisol, and the reality is that not everyone relaxes in the same way. A meditation session or yoga class can be an anti-stress balm for some, while for others, trying to focus on the present moment or doing the tree pose can be a challenge that actually destabilizes their cortisol levels.
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