Stress is the new companion of adulthood. A short stress in everyday conditions (without a threat to life) is even useful because it optimizes the body's reserves, "trains" defense systems, stimulates important processes in the body, and even rejuvenates.
Prolonged stress or frequently recurring episodes of stressful situations (especially in connection with a threat to life, health and well-being) is not useful.
One of the results of such stress is an increased (compared to normal) level of cortisol.
Consequences of long-term elevated cortisol:
- excess weight gain
- deterioration of the body's defenses
- cognitive decline
- sleep disturbances and quality of rest, lack of energy, weakness
- mental disorders, premature aging.
And if you have noted 2-3 signs from the list in yourself, most likely your cortisol level is above normal.
Cortisol is not an enemy to our body. It is one of the hormones produced by the adrenal cortex. It is important and useful. It is the mechanisms that ensure survival. Evolution has made us that way.
But evolution did not prepare us for protracted stressful situations, for dangers not of the “here and now”, but of the “what if” type.
A prolonged increase in cortisol is dangerous and generally negative for health and beauty.
How to take care of yourself in a situation of prolonged stress?
Let's look at a few tools available to everyone.
Breath
Notice how you breathe when you're stressed. Breathing is frequent, intermittent, shallow. With this type of breathing, the lungs do not fill completely, only the upper lobes.
Conscious breathing is one of the simple tricks to reduce anxiety, fatigue, in a situation of prolonged stress. Practice breathing according to the 4x4 pattern: inhale for four seconds, pause, exhale for 4 seconds.
Regular practice of deep breathing helps to stabilize the pulse and blood pressure, oxygenates, calms.
Sleep pattern and quality
Good rest during sleep promotes recovery, improves the work of many body systems. It is important for youth and beauty of the skin, and directly affects the energy level during the day.
Try to fall asleep and wake up at the same time, maintaining the necessary 7-9 hours of a full-fledged uninterrupted night's sleep.
Preparing for sleep:
- blackout, 1-2 hours before bedtime remove gadgets and TV
- news reading, active dispute, creative work - all this no later than 3-4 hours before bedtime
- last meal - also no later than 4 hours before bedtime
What is possible?
- reading, pleasant conversations with loved ones
- herbal tea (no sugar or snack food)
- meditation (if you practice)
If you're having trouble falling asleep, try taking a bath. Ideally - a magnesium bath.
Add Epsom salt or magnesium flakes to warm water and soak no more than 20-30 minutes in warm (not hot) water. A course of procedures (7-10 baths) every 2-3 days will help to debug sleep for a long time.
High Magnesium Bath Products:
Epsom Salt
Magnesium Flakes
Magnesium Flakes Bubble Bath Cold and Flu
Magnesium Flakes Bubble Bath IMMUNO
Crystalline concentrate
Mineral crystals Antistress
Coniferous extract
The mode and quality of the diet
An increase in cortisol levels leads to an increase in glucose levels. Try to eat at the same time. Keep track of the balance of proteins, fats, carbohydrates, eat enough fiber (vegetable fibers). Add probiotics to your diet.
Add foods rich in magnesium to your diet.
The intake of magnesium inside also contributes to the debugging of sleep and the normalization of metabolic processes.
The best absorbed drinkable form of magnesium.
Supplement magnesium baths with a daily intake of supplements and after a couple of weeks you will feel a completely different level of energy.
Suitable for daily use:
Magnesium Drops
Detoxmag
Sedamag
Imunomag
The last two products are supplemented with herbal extracts and help restore the balance of the nervous system and immunity.
Physical activity
Choose long walks, cycling, swimming. Do morning exercises and stretching exercises. Yoga, Pilates, exercise with a fitball – you can choose a practice in combination with breathing exercises and recover at your own pace.
Daily rituals
The repetition of simple everyday actions that make up our life is a way of “grounding”, harmonization, a tool for self-regulation.
A glass of water with lemon and magnesium drops in the morning.
Beauty rituals at the beginning and at the end of the day.
Day planning. Cooking healthy food. Communication with loved ones.
Walk. Magnesium bath.
Wrapping or massage procedure 1-2 times a week. Hair Mask.
Hand massage. Foot mask (remember Magnesium Foot Mask?).
Body care
Body practices help restore balance. Exercise, breathing, meditation are great tools.
Massage, self-massage, body skin care are pleasant and useful accomplices not just for well-being, but for rejuvenation, restoration, and beauty.
Add to weekly rituals Body Scrub, self-massage with Multifunctional Massage Cream, face massage with Guasha scraper.
Find an activity you enjoy. Something that improves mood. Something that brings pleasure and satisfaction.
Such a simple, affordable self-regulation tool.
Dealing with elevated cortisol requires a systematic approach. Only one of the recommended tools will not help solve the problem.
And remember: you have one body, it is with you for life. And the quality of your life depends on how you take care of your body. Pay attention to him. Ultimately, this is life.