Belinda’s Daily Routine for Reducing Stress
Belinda, a member of St. Joseph’s Mental Health Care Patient’s Council, shares simple, practical strategies that have helped her manage stress.
“Stress is something we all experience and everyone deals with it differently. Cortisol is known as the body's stress hormone. When cortisol levels remain high for long periods, it can contribute to increased blood pressure, heart disease, type 2 diabetes and weight gain. Lowering cortisol helps improve focus, supports better sleep, strengthens the immune system and reduces the risk of health problems.
A healthy diet is the first step in managing cortisol. Processed and fatty foods can increase stress on the body, while eating lean protein, healthy fats, fruits and vegetables can help lower cortisol levels. It is also important to eat the right number of calories each day; On average, women need about 2,000 calories per day, while men need about 2,500.
Exercise is another important way to reduce cortisol. It doesn't have to be intense- even a 30-minute walk each day can make a difference. In Canada, every season offers opportunities to stay active through walking, hiking, cycling, swimming, or winter sports. If outdoor activities aren't your preference, local gyms and community centres, such as the YMCA, offer affordable fitness programs. Staying physically active helps lower cortisol and improves both physical and mental health.
Making time to relax is just as important as staying active. Taking short breaks from work, limiting screen time, reducing caffeine intake and stretching after a busy day can help your body unwind. A warm bath can also be very relaxing. Warm water helps calm the nervous system, lowers the heart rate and can also reduce cortisol levels. Adding bath salts or bubble bath makes it even more enjoyable.
Finally, maintaining a consistent bedtime routine is essential. Most adults need at least seven hours of sleep each night in a cool, dark, quiet room. Turning off electronics 30 to 60 minutes before bed can improve sleep quality. If I have trouble falling asleep, I like to read or journal before trying again.
Reducing stress doesn't require major lifestyle changes. Small, consistent habits can lower cortisol levels and improve both physical and mental wellbeing. Even simple self-care habits, such as washing your face or brushing your teeth, can help you step away from daily stress.
I hope these tips help you on your journey to becoming a healthier, happier you.”