Page 56 - CoESPU Magazine 2017-3

inadequate sleep, and a general lack of physical and mental rest (image 4);
Image 4: lower level of cortisol throughout the day, downwards flat

To restore a right level of cortisol, is very important for our healthy. Right behavior help us to
restore right level of cortisol, some of them are:
• don't skip breakfast: the breakfast is very important for health
• don't take much coffee: maximum three for a days and if there are problems with sleep,
don't take coffee after 2 p.m.
• don't eat a lot for a dinner
• reduce the use of sugar and sugary drinks
• very little bit alcoholic beverage, and only during the meal, and don't smoke
• make a right diet: not high protein and eat a lot of dietary fibre like vegetable
• take the habits to walk 30-40 minutes for a day, at least
• if you have the opportunity make yoga, meditation or Mindfullness
• use wholegrain
• take the habit to drink chamomile infusion before go to bed
• sleep in a dark room, without lights from TV, PC, smartphone, tablet, etc.
To control the level of cortisol with right behavior is a very good solution and is very effective to
manage the stress.

Written by:

Doctor Davide Perego
Neuroscientist, Psyco-Neuro Physiologist, expert in
psychopathology and neuropsychology

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