Neuronaučnik sa Stanforda kaže da ova mala promena jutarnjih navika može da vam promeni život nabolje
"Ljudi često smatraju kortizol isključivo negativnim, ali ako se dobro njime upravlja, može biti ključan za fizičko i mentalno zdravlje", kaže Huberman.
TL;DR
- Cortisol is often misunderstood; it's beneficial when managed correctly, aiding physical and mental health.
- A healthy circadian rhythm involves high cortisol in the morning and low cortisol in the evening.
- Morning light exposure, ideally within 10-30 minutes of waking, acts as a 'reset' for the biological clock, signaling the body to be alert.
- Physical movement, even simple stretching or a short walk, further stimulates the nervous system in the morning.
- Consuming caffeine at least an hour after waking allows the body to utilize its natural cortisol rise, preventing later energy crashes.
- Avoiding screens in the dark, dimming lights in the evening, and maintaining a regular sleep schedule promote lower evening cortisol levels for better sleep.
- Individuals with anxiety, depression, or hormonal imbalances should consult a professional before implementing cortisol-boosting strategies.