Tag: nature

a hand reaching over the grass, holding a flower while a book lays open, with a green and gold background and title cortisol 10 free ways to get it under control

Cortisol- 10 free ways to get it under control.

I posted a video training in my facebook group yesterday about cortisol… What it is, some of the cons of it getting to high, the benefits of having it ballanced, and of course, some free ways to get it in check so that you can go on to live your healthiest and happiest life.  And as always, I wanted to share a written version here as well.  So let’s get to it.

What is it?

Cortisol is a steroid hormone produced by your adrenal glands, located above your kidneys. Often called the “stress hormone,” it is released in response to stress and has many essential functions in the body, including regulating metabolism, controlling blood sugar, reducing inflammation, and helping manage your sleep-wake cycle.

Why Should We Pay Attention?

While cortisol is vital for survival—helping us respond to threats and maintain energy—chronically high cortisol can be harmful. Your body naturally keeps cortisol in balance, but ongoing stress, poor sleep, and unhealthy habits can push levels too high for too long.

Benefits of Lowering Cortisol

  • Improved sleep quality
  • Better mood and emotional stability
  • Stronger immune system
  • Healthier weight management
  • Lower risk of chronic diseases like hypertension, diabetes, and heart disease

Cons of High Cortisol

Prolonged high cortisol can lead to:

  • Anxiety, depression, and mood swings
  • Weight gain (especially around the abdomen)
  • High blood pressure
  • Weakened immune function
  • Sleep disturbances
  • Memory and concentration problems
  • Increased risk of chronic diseases (e.g., type 2 diabetes, osteoporosis, heart disease)

 

And now for the good stuff…

10 Easy, Affordable Ways to Lower Cortisol

  1. Eat a Balanced Diet:  Focus on whole foods: fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit added sugars and processed foods, which can spike cortisol.
  2. Get Regular Exercise: Engage in low- to moderate-intensity activities like walking, yoga, swimming, or cycling. Avoid overtraining, which can actually increase cortisol.
  3. Prioritize Good Sleep Hygiene: Aim for 7–9 hours of quality sleep per night. Keep a consistent sleep schedule and create a restful environment.
  4. Practice Deep Breathing or Meditation: Techniques like diaphragmatic breathing, meditation, or mindfulness can activate your relaxation response and lower cortisol.
  5. Limit Caffeine and Alcohol: Excess caffeine and alcohol can raise cortisol and disrupt sleep. Try to limit intake, especially in the afternoon and evening.
  6. Laugh and Have Fun: Laughter and enjoyable activities (like hobbies, music, or time with friends) help reduce stress and lower cortisol.
  7. Connect with Others: Social support from friends, family, or support groups can buffer stress and help regulate cortisol.
  8. Spend Time in Nature: Activities like walking in a park, sitting under trees, or even just walking barefoot on grass can reduce stress and lower cortisol levels. This helps emotional well-being, and brings the body’s stress response down naturally.
  9. Try Journaling: You know I can’t get through a training without recommending journaling. But seriously, writing down your thoughts, practicing gratitude, or talking to a therapist can help process stress and lower cortisol.
  10. Stay hydrated: Stay hydrated by drinking enough water throughout the day. Dehydration is a physical stressor that can increase cortisol production, even if you don’t feel thirsty. Making sure you drink adequate water helps your body manage stress more effectively and can support lower levels.  (Just don’t overdue it and end up messing up your electrolytes!)

To sum up…

Lowering cortisol is about building healthy, sustainable habits. Small daily changes—like eating well, moving your body, sleeping enough, and connecting with others—can have a big impact on your stress levels and overall health. It’s something anyone can do as long as you’re willing to put in a little effort.  I promise you, it’s worth it!

And of course, a reminder that if you need a little extra support, I’m your girl. I offer one on one coaching as well as a free facebook community for support. You can check get more info by clicking the links. (And of course feel free to reach out to me with any additional questions!)

 

a woman from behind looking out trees, with a green and gold background and title nature is healing

Nature is healing.

Last night I did a quick nature focused mini-training in my facebook group and wanted to basically share the transcript here with you in case you might find it helpful as well. Basically, it comes down to a simple but powerful form of self care that is so easy, anyone can do it.

And that is spending time in nature.

If you’re an active member of the fb group, you may have seen where I mentioned a little bit about how healing nature can be earlier this week when a few members were talking about how draining life was feeling lately. Tonight I wanted to dive a little further into why it’s so powerful as well as provide some ideas and options to try. So whether you’re looking for a quick recharge or to have a big impact on your health, it’s totally possible with a little help from the great outdoors.

As someone who makes it a point to spend as much time outside as possible, I can absolutely attest to how much of an impact it can have.

And that goes for all ages too.

For example, a lot of people told me I was crazy when I told them I was going to take my two toddlers camping for a whole week, but I have never seen them as calm. Between hiking through the trees, eating our meals by a lake, interacting with wildlife every day, and sitting under the stars each night… it was such a great experience for the whole family and every single one of us came home feeling healthier and happier.  But seven days in the woods can be a lot for some people so if that feels extreme, don’t worry. There are plenty of ways to embrace the healing power of nature from the safety of your own back yard or a nearby park, and it can be five minutes here and there instead of a whole week.

But before we get further into some options, I want to go further into the why.

As I said, nature can be a huge healing source when it comes to both your physical and mental health. Let’s start with your nervous system and stress. Did you know that there is a ton of research that shows that being in nature can lower levels of cortisol? Even something as simple as a walk in the park can lead to lower blood pressure and heart rate, meaning your stress levels come down.

And as that cortisol level is decreasing, your serotonin and dopamine levels are going up, which helps with regulating your emotions and mood stability, meaning less anxiety, sadness and depression.

Taking that short break from the demands of your daily life and spending the time outdoors instead can help to improve your cognitive function- from attention span to memory to problem solving skills, a quick nature break has been known to restore your energy and focus. The theory behind this is that nature provides effortless attention which restores mental fatigue. That combined with all of the happy hormones leads to a higher functioning brain.

And then there is the fact that physical activities like walking or hiking in nature lead to a better overall physical fitness.

This means improvements in your cardiovascular health, weight, muscle, and immune system. You’re also being exposed to more natural light which helps your circadian rythems, meaning a better sleep cycle. You naturally produce more melatonin which can help with things like insomnia and improve your sleep quality. This is huge for both your mental and physical health.

There’s also a lot of emotions that can come to the surface when you’re surrounded by nature- such as feelings of connection and belonging. Being more connected to the world around you can help with the way that you interact with people and studies have shown that when we interact with nature, we’re more likely to feel like we’re part of the community which reduces feelings of loneliness.

And then finally, there’s just a certain sense of peace that comes with being in nature.

No distractions, no hustle and bustle of regular life… you’re more likely to be present and mindful of what’s going on around you. It’s calming and can allow you to be more engaged in the moment which again, comes back to things like less stress and more calm.

 

So, what are some of the easiest ways to get out in nature so that you can start getting all of these benefits?

You can jump in headfirst like I do and take off for the woods for a week or two, or you can step into it a little more slowly. Start with a walk around the block or through a local park. Hike through trails or public gardens or state parks. Start a garden in your yard or on your porch or wherever you have the room. Or maybe even just eat your lunch outside- whether it’s at a picnic table or sitting at the base of a tree.

You can ride your bike or head out with your camera and take photos of what you see around you. If it’s dark out, you can sit by a fire or lay out and look at the stars. You can find a quiet grassy place to kick off your shoes and practice grounding or yoga or meditation.  Head to the beach and walk through the sand, listening to the waves and appreciating the absolute power that is the ocean.

The possibilities are endless.

And you can start with just five minutes and work your way up to longer or have several mini nature breaks throughout the day or dive in with full days or weeks.  Whatever works best for you, your circumstances and your needs. Its totally adaptable and a lot of the time, it can be free. The key part is to just do it often.

I’d love to hear if any of this resonates with you, what you’re favorite ways are to get out in nature, and of course, if you have any questions at all or are interested in coaching services, just reach out.

Have a wonderful night everyone. And get outside tomorrow.

And of course, a reminder that if you need a little extra support, I’m your girl. I offer one on one coaching as well as a free facebook community for support. You can check get more info by clicking the links, and of course feel free to reach out to me with any additional questions.

barefeet in the grass with flowers, a green and gold background and the words Grounding for your health.

Grounding for your health

Have you ever heard of grounding?

With the weather finally warming up, the kids and I have been doing a lot of it. So much so that my daughter thought it was BEYOND strange when my mom came to visit and told her to put shoes on to play out back. That combined with how much I think grounding has helped me, especially while dealing with grief over the last two weeks, made me want to share about the why and how so that you can reap the benefits too.

First I’ll start with the why.

Grounding is amazing for mental and physical health. It’s a way to reconnect with the world and with nature that leads to less stress, lower blood pressure and better immune health. The process itself involves transferring electrons from the earth to your body, which helps with inflammation, circulation and even your sleep quality. Depending on how you do it, it can mean more exercise which means more endorphins while also building muscle. And then of course, there’s the vitamin D boost, the fresh air, and the peaceful feelings.  Some other benefits include better mental clarity, more creativity, and a more regulated nervous system.

How to get started:

  • Set aside 30 minutes to an hour.
  • Find a place in nature that calms you… a park, the woods, the beach, your backyard…
  • Observe your surroundings and try to clear your mind so that you can engage your senses.
  • Stand barefoot in the grass, dirt or sand. Feel the texture beneath your feet.
  • Listen to the sounds and take deep breathes of that nice fresh air.
  • You can add in a walk (remaining barefoot), meditate, do yoga, etc.
  • Just focus on feeling the ground under your feet, let go of everything weighing on you and embrace the beauty of the world around you.

It’s an easy way to get some amazing benefits.

It really is that simple. The hardest part is just being patient with yourself. Allow yourself to relax, grow and heal. If you start to get distracted or frustrated, just acknowledge it and try again. But this simple practice can really help you to draw strength from nature and to feel more at peace. If you have tried grounding before, I’d love to know how it worked for you and your favorite place to do it.

If not, let me know if you give it a shot! And of course, I’m here if you have any questions or would like some additional support of guidance along the way.

And of course, a reminder that if you need a little extra support, I’m your girl. I offer one on one coaching as well as a free facebook community for support. You can check get more info by clicking the links, and of course feel free to reach out to me with any additional questions.