Experiencing a little bit of stress now and again is perfectly normal. In fact, experts say it can even be healthy to some degree. However, you don’t need a medical degree to know that experiencing chronic stress can wreak havoc on your health.
This, of course, is mostly due to the stress hormone cortisol. “Cortisol rises in response to demanding situations or perceived threats,” notes psychologist Pilar Guerra Escudero. “Our body is designed to release cortisol in a timely manner, but the problem arises when cortisol levels remain chronically elevated. This can impact the immune system, sleep and mood.
What are the side effects of excess cortisol?
To get an idea of just how detrimental this excess of cortisol can be, consider the explanation given by ageing expert Dr Vicente Mera. “Cortisol decreases immunity as severely as the treatments we use in transplant patients or patients with autoimmune diseases,” he writes in his book Young At Any Age, noting that it can even bring out latent infections or other illnesses.
And it’s not just the stress hormone cortisol that can impact our wellbeing – low levels of feel-good hormones like endorphins and serotonin can also drastically affect our emotions and mood. After all, these substances increase feelings of euphoria and, in turn, help mitigate stress and naturally relieve pain. To truly improve the way we feel, we must therefore lower cortisol while increasing serotonin and endorphins.
How to quickly lower stress
Luckily, experts say that engaging in just a handful of specific activities and habits each day can do both. And, no, it’s not just about meditation – though, of course, meditation has a multitude of benefits. However, “physical activities such as swimming can be highly effective in reducing cortisol, sometimes even more so than meditation – especially if the latter generates frustration or is difficult to maintain over time,” explains Guerra Escudero. “It all depends on the person – meditation has been shown to be effective in lowering cortisol levels, but if someone finds it difficult or stressful, the attempt to meditate may be counterproductive.”
This is why movement can be just as effective. “Exercise offers a more accessible way to reduce stress without the person having to force themselves to quiet the mind,” she notes. “It allows for a more natural distraction and release of tension because, unlike meditation – which requires a conscious effort to focus the mind – physical activity encourages spontaneous disconnection from stressful thoughts.”
Makes sense. We all know a workout has the power to vastly shift our outlook. Below, five more easy, everyday activities that have similar benefits.
“The best remedy against adversity is always a sense of humour,” explains Mera. “Taking life with a sense of humour is not only fun, but it also reduces cortisol levels and anti-inflammatory substances.” So go ahead, watch that rom com or, better yet, giggle with your friends. Not only does laughter release serotonin and endorphins, it truly can be the best medicine.
An indoor, sedentary lifestyle does not increase endorphins and serotonin. “According to several studies, people who spend more than eight hours a day sitting are 65 per cent more likely to experience chronic fatigue and alterations in their mood,” explains Ángela Llaneza, an endocrinologist and the medical director of the Anti-aging Medical Institute in Madrid. She recommends the Japanese practice of shinrin yoku, also known as forest bathing, “Walking in nature for 20 minutes can reduce cortisol by 16 per cetn, promoting mental calm,” she explains. And you don’t even need acres of woods to get the benefits – even just strolling through your neighbourhood and taking note of the trees can have a similar effect.
Good news: eating dark chocolate is a proven mood booster. “Not only is it delicious, but it also helps release endorphins, the hormones of happiness,” nutritionist Yaraseth del Castillo explains. Aim to get an ounce or two of dark chocolate made from 85 per cent cocoa each day.
Any kind of mindful movement can lessen feelings of stress, and stretching is no different. “Stand up, stretch your arms,” recommends sports medicine doctor Beatriz Crespo, PhD, who also notes that even adopting a confident posture can reduce stress. “Stretching helps relax muscles and, yes, also lowers cortisol levels.”
Swimming is one of the best workouts you can do for your brain, body, and mood. “A Mayo Clinic study revealed that swimming reduces cortisol levels by 30 per cent and improves sleep quality,” notes Llaneza. “Plus, it is a low-impact activity that promotes relaxation and improves blood circulation.”
