10 ways to reduce your stress levels
Posted on Tuesday, February 21 2017 12:02:00 PM in Inspire. Empower. Excel. by Hannah McKnight
Like you, the team at Limitless have a lot going on in their lives. We've got weddings to plan, houses to sell, study to do, flights to catch, training sessions to make, food prep to do - the list goes on.
We're all very familiar with stress and this got us thinking - what can we do to reduce our stress levels while still leading our hectic lives?
Thankfully our mates at Concrete Personal Training have the answers...
Introducing cortisol - the stress hormone
- Advice from Keith Symes, Personal Trainer at Concrete Personal Training
Cortisol is known as the stress hormone. It is what wakes you up every morning. It's also what causes the dreaded and annoying fat deposits around the stomach and lower back - the extra inflatable tube / spare tyre as they say!
Produced in the adrenal glands, cortisol is responsible for controlling our nervous system in times of stress. Believe it or not, our body is always under some kind of stress!
Cortisol should be at its lowest at night, allowing you to drift off to sleep easier. It peaks early in the morning to wake you up.
Symptoms of high cortisol include:
- End of the day second wind
- Unable to sleep easily
- Excess belly-fat
- Skin break outs due to hormone imbalance
- Waking frequently in the night
- Always waking up drowsy.
Ways to reduce your cortisol build up:
- Exercise - weights and cardio
- Eat breakfast every day
- Take Vitamin C, St John's Wort and Fish Oil supplements
- Ensure you are eating regular meals (every 2-3 hours) with fresh, clean ingredients
- Try meditation, candle-gazing or just take time alone to control and listen to your breathing
- Keep social and active with friends
- Aim to get 8 solid hours of sleep each night
- Improve your digestion through probiotics or digestive enzymes if need be
- Make time away for weekend getaways
- Physical intimacy.