Recently, we came across Ayurvedic expert Dr Nimarjeet’s Instagram post listing some easy home remedies for naturally reducing cortisol and inflammation. Suggesting following a set of techniques as soon as one wakes up, she said: “As soon as you get up, two minutes of breathing is enough to calm down your nervous system. Skip coffee, hydration before coffee, and have lemon water with sea salt. Never ever skip your breakfast. Always have a combination of protein, fatty acids and fibre-rich breakfast. Do EFT every day: Emotional Freedom Technique. Your body has some submeridian points. When you tap on them, your body starts shedding inflammation to release endorphins. Don’t punish yourself with aggressive workouts, do somatic workouts that soothe your system.”
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To understand the impact of these easy remedies, indianexpress.com reached out to Dr Torsha Chatterjee, consultant endocrinologist at Kolkata’s Narayana hospital, who explained that deep, slow breathing triggers the parasympathetic nervous system, which is the opposite of the sympathetic “fight-or-flight” response, promoting a state of rest.
“By slowing your breath, you send a signal to your brain to decrease the production of stress hormones, including cortisol. Consistent practice can lead to a calmer mindset and a reduction in anxiety spikes,” she added.
On hydration before coffee
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Dr Chatterjee noted that coffee is a natural diuretic, meaning it promotes urine production and can potentially lead to dehydration if consumed in large amounts without replenishing your body’s water stores. By drinking water before and after your coffee, you can effectively counteract the diuretic effects of caffeine and maintain a healthy level of hydration.
Other ways to hydrate oneself, according to the doctor, include “Adding a pinch of sea salt to warm lemon water can enhance hydration, replenish electrolytes and potentially aid digestion. Lemon provides potassium, while sea salt adds sodium, which helps stabilise adrenal function and maintain electrolyte balance.”
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AI-generated image for representational purposes (Photo: Freepik)
Dr Chatterjee also emphasised the importance of having a balanced meal
She elaborated, “With carbohydrate, protein, healthy fats, and fibre, it slows glucose absorption and moderates insulin spikes, which directly influences cortisol and inflammation.”
Here’s how:
Protein supports the synthesis of dopamine and serotonin, which results in improved focus and emotional regulation.
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Healthy fats (e.g., omega-3s, monounsaturated fats) lower inflammation.
Fibre supports gut microbiota, which regulate short-chain fatty acid (SCFA) production and have anti-inflammatory effects.
Together, this balanced macronutrient mix blunts postprandial glucose fluctuations, preventing mid-morning cortisol rebounds and fatigue.
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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to.
