The end of the year tends to bring increased stress, whether due to the rush of projects or holiday expectations. The problem is that excess cortisol, the stress hormone, can cause high blood pressure, extreme fatigue, irritability, muscle weakness, weight gain, and even affect emotional health, generating anxiety, depression, and difficulty concentrating.
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“When cortisol stays high for a long time, it affects the body and mind. That’s why it’s essential to learn to slow down and take care of your health,” warns Carlos Ulloa, sports doctor.
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Well-being is essential to a full and satisfying life
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It covers physical, mental and social aspects
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Make smart diet substitutions to eat healthier
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Physical activity is essential
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Health contributes to preventing diseases and improving sleep quality
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A healthy diet, rich in nutrients and balanced, provides the body with the elements necessary to perform its functions properly.
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To help reduce stress, Ulloa suggests 13 practical strategies:
- Reducing refined sugars and carbohydrates: According to the doctor, this helps maintain glucose stability and prevents high cortisol.
- Take care of your gut: Probiotics and fermented foods like yogurt, kefir, and kimchi can ease anxiety.
- Magnesium supplements: An essential mineral for muscle relaxation, sleep, and modulation of the nervous system.
- Exercise regularly: Physical activity releases endorphins and reduces signs of inflammation.
- Stay in touch with your loved ones: Emotional support reduces the harmful effects of stress.
- Adopt practices that calm the mind: Mindfulness, meditation, and breathing help control thoughts and emotions.
- Control caffeine consumption: Excessive intake increases nervousness and hinders sleep. Limit 400 mg per day for adults.
- Prioritize good sleep: A regular routine and the right environment help regulate cortisol and adrenaline.
- Avoid avoidable stressors: reduce social networking, negative news, and excessive competitiveness.
- Practice fun hobbies: Fun activities help reduce stress.
- Setting priorities and organizing tasks: Defining and planning responsibilities reduces the impact of stress.
- Invest in psychotherapy: Cognitive therapies help reorganize thoughts and promote healthy strategies.
- Laugh and enjoy: Moments of joy improve mood and strengthen social bonds.
The body can produce happiness hormones like oxytocin to reward peaceful well-being
By following these tips from Carlos Ulloa, a sports physician and member of the Herbalife Advisory Board, it is possible to face the end-of-year rush in a lighter way, and protect your mental and physical health.