Your Healthy Summer Guide For Lower Cortisol Levels
If you’re like me, you wait for summer all year long! The warmth, sunshine and fresh air are so rejuvenating, but with summer being so short, it can also be a season where we pack our schedules full, which can cause cortisol, the body’s main stress hormone, to rise. For women, maintaining a healthy balance during the summer is crucial for your hormones and overall well-being. Here’s our guide to help you keep all your hormones in check, including cortisol, and enjoy a healthy, vibrant summer.
Carve Out Time for Rest and Relaxation
Amidst the excitement of summer activities, it's essential to prioritize rest. Adequate sleep is a given, but I would encourage you to also prioritize additional relaxation, as both are vital for lowering cortisol. Establish a bedtime routine that includes winding down without screens, perhaps with a book or calming music. Additionally, consider incorporating short relaxation breaks throughout your day—meditation, walks in nature, or simple deep breathing can significantly reduce stress levels and lower cortisol.
Avoid Jam-Packed Schedules
It's tempting to fill every moment with activities, but over-scheduling can lead to burnout and elevated cortisol levels. Leave gaps in your calendar for downtime. This not only helps to prevent stress but also allows for spontaneity, making your summer more enjoyable and less overwhelming.
Minimize Alcohol Consumption
While summer often brings social gatherings with tempting cocktails, it's important to moderate alcohol intake. Alcohol can disrupt hormone production, particularly estrogen and progesterone, and interfere with sleep and cortisol patterns. Opt for healthier alternatives like sparkling water with fresh fruit or herbal iced teas to stay refreshed and hydrated without the negative hormonal impacts.
Making Time to Meal Prep
Summer is abundant with fresh produce, making it the perfect season to focus on nutritious eating. Meal prepping can ensure you have balanced meals ready, reducing the temptation for unhealthy convenience foods. Include plenty of leafy greens, colourful vegetables, proteins, and healthy fats in your diet. Foods rich in omega-3 fatty acids, such as salmon and flaxseeds, can help balance hormones and reduce inflammation.
Supplement with Cortisol Balancing Products
High cortisol levels can wreak havoc on your hormonal health. In addition to the other tips in this article, using specific supplements to help lower cortisol can be immensely helpful during busy or stressful seasons. Some of our favourites are magnesium glycinate chelate and adaptogens like ashwaganda.
Hack Your Cortisol With The Sun
Exposure to natural light is crucial for regulating your circadian rhythm and supporting the production of serotonin and melatonin, hormones that influence sleep, mood and stress. Get 5-10 minutes of sun outdoors within an hour of waking to help support AM cortisol and aim for at least 30 minutes outside daily, whether it’s a walk in the park, gardening, or simply sitting outside with some tea.
Get Healthy Sun Exposure
The sun has an incredible hormone-regulating impacts on our bodies! Aim for moderate sun exposure to boost your vitamin D levels, which is vital for hormonal health. However, avoid the midday sun when UV rays are strongest, and considering using a zinc oxide based sunscreen, or simply cover up with prolonged exposures and ease into getting more sun again.
Don’t JUST Drink Water
I know you hear this a lot, but stay hydrated with water PLUS electrolytes and minerals. Infuse your water with slices of cucumber, lemon, or mint for a refreshing twist that can make staying hydrated more enjoyable and add some Redmond real salt. For additional crucial minerals, one electrolyte supplement our clients love is Body Bio E-Lyte (use code: sarasiedleski).
Don’t forget that we’re here to support you as you need it this summer and to stay up to date with your appointments. Here’s to a healthy, hormone-balanced summer!
Asher Kleiber
Registered Holistic Nutritionist
