Stress can have a huge impact on our mental health and can cause anxiety, brain fog, and sleep problems. Chronic stress shrinks the hippocampus and can affect our memory.
Prolonged stress can disrupt our brain function and mental wellbeing:
- Anxiety and panic attacks → Chronic stress keeps the nervous system in “high alert” mode, which can lead to racing thoughts, chest tightness, and hypervigilance.
- Depression and mood swings → High cortisol depletes our serotonin and dopamine levels which can lead to feelings of sadness, low motivation, and emotional burnout.
- Brain fog and memory issues → Increased amounts of cortisol can shrink the hippocampus, which is the part of our brain that is responsible for memory and learning, making it harder to concentrate.
- Poor sleep and insomnia → Stress increases adrenaline and cortisol at night, making it hard for us to fall and stay asleep. This creates a vicious cycle, as lack of sleep further raises stress levels.
Stress management is vital if we are to fell our best mentally and physically. Some practical tips to reduce cortisol naturally include:
Practice mindful breathing → Deep breathing helps to take us out of “fight or flight” mode and can lower our cortisol.
Use adaptogenic herbs → Ashwagandha, Rhodiola, and Holy Basil can be helpful to regulate our stress hormones, but check with your health professional first.
Increase your intake of magnesium-rich foods → Dark leafy greens, almonds, and pumpkin seeds help relax our muscles and our nervous system.
Expose yourself to morning sunlight → This helps to regulate cortisol levels and improves our sleep-wake cycles.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 15 May 2025 to learn more. Listen to my next interview on Thursday at 7.45am.